Renowned Japanese author Haruki Murakami follows a meticulously crafted daily schedule when penning his novels. Rising at 4 am, he dedicates five to six hours to writing, then engages in a run of 10 kilometers or a 1,500-meter swim, or sometimes both. His evenings are reserved for reading and listening to music, with a bedtime set at 9 pm, preparing to repeat the cycle the next day. This disciplined routine is something Murakami believes helps him tap into the “deeper state of mind” essential for crafting his celebrated works.
While most people may not wake at such an early hour to weave tales of fiction, Murakami’s method conveys a valuable lesson. In the whirlwind of modern life, having routines can serve as vital anchors, promoting tranquility and guiding us in managing our cognitive loads, infusing daily tasks with significance, and fostering a harmonious relationship with our surroundings.
Understanding Routine
Many of us instinctively carry out several habitual actions daily—retiring at sunset, showering each morning, or preparing our lunches before work. These constitute “primary routines,” which encompass crucial aspects of life such as sleep, nutrition, and hygiene that are fundamental to human existence.
On the other hand, secondary routines—activities like leisure, social interactions, exercise, employment, and studying—play a vital role in enhancing our mental well-being, enriching our daily experiences with meaning. With consistent practice, routines can evolve into habits, actions performed so frequently that they become almost automatic.
The Benefits of Routine
While routines sometimes receive negative connotations, especially as we grow older, many find that establishing a certain level of structure in their lives enables them to thrive.
“The idea of ‘shaking things up’ has a connotation related to freedom that routine lacks,” observes licensed clinical counselor Stephanie Davis, who also serves as a certified organizational coach based in Metro Vancouver. “However, evidence suggests that humans tend to flourish in environments that are predictable and familiar.”
She elaborates that routines effectively mitigate anxiety by allowing individuals to anticipate their day-to-day activities. This predictability can provide cognitive space for the brain’s prefrontal cortex, which is responsible for logical thinking. Managing anxiety this way can keep individuals within their “window of tolerance,” a state ideal for connecting with, enduring, and navigating their emotional experiences.
Finding Your Own Rhythm
Routines can offer support on emotional, physical, and mental levels. For instance, opting to walk to work on pleasant days instead of driving can not only help you reach your step count but may also alleviate anxiety or depressive symptoms.
Establishing morning habits such as enjoying a cold shower, hydrating right after waking up, and getting natural sunlight can enhance energy levels and promote better health overall. Integrating routines during your work day—like stretching hourly or sipping herbal tea after lunch—can improve emotional stability and provide a sense of purpose in your day. Research indicates that consistent self-care routines might even lead to better health outcomes for elderly adults with chronic health issues.
Davis highlights that many clients create routines surrounding creative endeavors like reading, meditating, engaging in art, or making music to enhance their sense of presence and embodiment. Others adopt more pragmatic routines, such as meal prepping, to combat decision fatigue and uncertainty.
Connect with Nature
Establishing routines can also foster a deeper connection with nature, which is known for its positive impacts on mental well-being. Explore Indigenous insights regarding seasonality that encourage engagement with local landscapes, consumption of seasonal produce, and appreciation of seasonal transitions.
Consider intentionally aligning your daily activities with the sun’s movement: greet its early rays in the morning, leverage its zenith for midday activities, and reduce screen time once it sets.
Be Kind to Yourself
While the prospect of establishing new routines can be invigorating, it’s important to approach the process with kindness. “Setting overly ambitious goals for new habits can lead to feelings of failure if not achieved,” cautions Davis. She suggests starting small as a way to ease into new practices.
For instance, if you are not accustomed to a gym routine but aspire to work out four or five times a week, consider beginning by going once or twice a week for the initial month—don’t be too hard on yourself if attendance fluctuates. According to Davis, flexibility is crucial; avoid becoming fixated on a specific routine or expectation, allowing room for adjustments as necessary.
While it may be tempting to picture ourselves rising at dawn to craft a novel akin to Murakami’s, it’s vital to respect our individual biological rhythms. If you’re inclined to be a night owl, adopting an early-morning routine may not be feasible over the long term. Strive for routines that are sustainable and resonate with you.
Lastly, don’t hesitate to implement changes when a routine no longer meets your needs. “Changes might arise from new life circumstances or personal choices,” notes Davis. “This provides an opportunity to evaluate how past routines have been beneficial and to explore how new practices can bring familiarity to evolving situations.”
This article was originally published in the October 2025 issue of Thewindowsclubs magazine.
