There’s a special kind of peace in the quiet moments of a routine—the predictable hum of a coffee maker, the stillness of early morning, the rhythm of familiar actions that ground you. But what happens when that peace is shattered? Maybe by a chatty teenager stomping down the hall (looking at you, eldest child of mine), or by the mounting chaos of a day that started without a plan.
If you’ve ever felt like your life is a series of interruptions, you’re not alone. Without a routine, life can feel like a never-ending game of catch-up—a whirlwind of to-dos, stress, and overwhelm. Research shows that a lack of structure, combined with clutter in our environments, can have profound psychological effects, increasing stress, anxiety, and even depression.
When Chaos Reigns: The Psychological Impact of Disorder
Science backs up what we instinctively know: chaos—whether it’s in your schedule or your environment—takes a toll.
Clutter and Stress: A study published in the Personality and Social Psychology Bulletin revealed that individuals who described their homes as “cluttered” or full of “unfinished projects” had higher cortisol levels, the stress hormone. Elevated cortisol contributes to feelings of fatigue, frustration, and even depression.
Clutter and Focus: Research from Princeton University highlights that visual clutter competes for your brain’s attention, reducing focus and increasing cognitive overload.
Clutter and Decision Fatigue: Constantly navigating messy environments can lead to decision fatigue, as your brain works overtime to process and prioritize the information around you. (Learn more)
Disorder doesn’t just make us feel stressed—it undermines our ability to think clearly, focus, and manage emotions. The result? A cycle of chaos that can feel impossible to escape.
Why Routines Matter: The Power of Predictability
Routines create stability. They provide a mental framework for your day, reducing the number of decisions you need to make and freeing up energy for more important tasks. As James Clear, author of Atomic Habits, explains: “You do not rise to the level of your goals. You fall to the level of your systems.”
A solid routine acts like a safety net, catching you when life gets messy. It’s not just about getting things done; it’s about creating a sense of control and predictability in a world that often feels chaotic.
How to Break Free from Chaos
The good news is, breaking free from chaos doesn’t require a life overhaul. Small, intentional changes can have a ripple effect on your mental health and productivity. Here’s how to start:
1. Create an Anchor Habit
Anchor habits are simple actions that ground your routine. They’re the linchpins that hold your day together. For example, starting your day with a cup of coffee and 5 minutes of reflection can set the tone for a calmer, more intentional morning.
Pro Tip: Tie new habits to existing ones. For example, “After I brush my teeth, I will spend 2 minutes planning my day.”
2. Declutter Your Space, Declutter Your Mind
Research has shown that a messy environment can overwhelm your brain and spike stress levels. Start small—clear one area at a time, such as your desk or a single drawer, and notice how much calmer you feel.
Action Step: Commit to 10 minutes a day decluttering one area of your space. Small, consistent actions lead to lasting change. An additional tip: Our brain thrives on completed projects, which gives us a little boost!
3. Plan for Interruptions
Life is unpredictable. A good routine isn’t about perfection; it’s about flexibility. Build in buffers for interruptions so you can adjust without feeling derailed.
Pro Tip: Create a “Plan B” version of your routine. If your morning gets interrupted, have a 10-minute condensed version ready to go.
Get Started with a Free Routine-Building Worksheet
To help you craft a routine that works for your life, I’ve created a free downloadable worksheet: Building Unshakeable Routines for the New Year. This practical tool will guide you through reflecting on your current habits, identifying goals, and creating a sustainable plan to start your day off right.
Wrapping It Up
Routines aren’t about restriction—they’re about freedom. They give you the mental space to focus on what truly matters, creating calm and clarity in your daily life. Whether it’s a quiet morning ritual, a tidy workspace, or a flexible plan for the day, routines provide the stability you need to thrive.
Start small. Start now. Your future self will thank you.
Struggling to stick to your routines or find balance in your day? Let’s work on it together. Book a session today to take the first step toward a calmer, more focused life.
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