How to build routines that actually work for you.
When you live with anxiety, the idea of building a routine can either feel like a saving grace or an overwhelming checklist. You’ve probably heard that routines help with structure, reduce decision fatigue, and support mental health.. but not every routine is automatically the right one for you.
As a mental health occupational therapist, I work closely with adults who experience anxiety and integrate sensory modulation techniques into interventions. One of the things I often see is that people try to force routines that look good on paper or look good on a social media influencer.. but feel awful in practice. Evidence shows that routines can reduce stress and promote wellbeing (Brandenberger et al., 2019), but only when they are realistic, adaptable and suitable for you as an individual. So, let’s talk about how to build routines that actually support your brain and body.
1. Start with what’s already working
Before you overhaul your schedule, take stock of what’s already helping. Are there parts of your day that feel calm, productive, or manageable? Is it the quiet moment with your morning coffee? A midday walk? An evening wind-down playlist?
These are golden clues to what works for you. Build around them, not against them. As an occupational therapist, I use a strength-based approach to build routines with my clients from what is already working, rather than starting from scratch (American Occupational Therapy Association [AOTA], 2020).
2. Build routines for regulation, not perfection
An effective routine isn't about squeezing in every self-care tip you've ever read or seen on social media, it's about helping your nervous system feel safe and steady. If you live with anxiety, your routine should help you co-regulate with your environment. For individuals living with anxiety, routines that incorporate sensory-based strategies can help manage arousal levels and support emotional balance (Champagne, 2011).
Sensory modulation can help here:
Need help starting the day? Try energising input like citrus scents, a shower, upbeat music, or light movement.
Feeling overstimulated? Calming input like deep pressure (a weighted blanket), soft textures, or low lighting can help signal safety.
Anchor your routine to what helps you feel regulated, not what looks impressive.
3. Use time cues, not just to-do lists
People often think routines are just lists of tasks. But the brain often feels safe and more prepared to change with cues which are consistent signals that help us transition smoothly from one part of the day to the next (Wilbarger & Wilbarger, 2002).
This might include:
A specific song to start winding down
A cup of tea after work to mark the shift from “doing” to “resting”
Changing your clothes when you’re switching roles (e.g., work mode to relax mode)
These cues work especially well when you experience anxiety and sensory processing difficulties because they reduce the mental load of constant decision-making (Pfeiffer et al., 2005). I found when I worked at the hospital, I loved coming home and having a shower before picking up my kids and found the shower helped me switch from “work mode” to “mum mode.”
4. Give your routine flexibility, not rigidity
Life isn’t a machine, and neither are you. A routine should support you, not punish you when things don’t go to plan. For people with anxiety, predictability helps the nervous system feel safe (Kabat-Zinn, 2003).
Instead of rigid scheduling, consider using “anchor points”:
Morning anchor (e.g., wake, stretch, drink water)
Midday anchor (e.g., lunch, sensory break, sunlight)
Evening anchor (e.g., quiet activity, dim lighting, consistent bedtime)
Think of these as adaptable check-ins rather than strict appointments.
5. Test, reflect, and revise
The best routines are living, not fixed, it’s a process. Occupational therapy emphasises occupational adaptation, meaning that routines should evolve with your life circumstances (Schultz-Krohn & Pendleton, 2017). After trying a new rhythm for a week or two, pause and ask:
What felt supportive?
What triggered anxiety?
What sensory inputs helped or hindered?
Your routine should feel like a support system. If something’s not working, change it. That’s not failure.. that’s progress.
Final Thoughts
Building a routine that works for you is an act of self-respect and self-awareness. It’s about tuning in to your own rhythms, needs, and sensory preferences.
If anxiety is making it hard to establish routines or you're not sure where to begin, working with an occupational therapist trained in mental health and sensory strategies can be a powerful step. You're not alone, and there's a way forward.
Want support building a sensory-informed routine? Contact us today and let’s make it work for you.
References
American Occupational Therapy Association. (2020). Occupational therapy practice framework: Domain and process (4th ed.). American Journal of Occupational Therapy, 74(Supplement_2), 7412410010p1–7412410010p87. https://doi.org/10.5014/ajot.2020.74S2001
Brandenberger, J., Telesko, R., & Ramsenthaler, C. (2019). The effect of daily routines on the mental health of individuals: A narrative review. International Journal of Mental Health, 48(1), 21–34. https://doi.org/10.1080/00207411.2019.1575854
Champagne, T. (2011). Sensory modulation & environment: Essential elements of occupation. Champagne Conferences & Consultation.
Kabat-Zinn, J. (2003). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta Trade.
Pfeiffer, B., Kinnealey, M., Reed, C., & Herzberg, G. (2005). Sensory modulation and affective disorders in children and adolescents with Asperger’s disorder. American Journal of Occupational Therapy, 59(3), 335–345. https://doi.org/10.5014/ajot.59.3.335
Schultz-Krohn, W., & Pendleton, H. M. (2017). Occupational therapy: Practice skills for physical dysfunction (8th ed.). Elsevier Health Sciences.
Wilbarger, P., & Wilbarger, J. (2002). Wilbarger protocol (DPPT): A sensory defensiveness treatment approach. Avanti Educational Programs.