Acclaimed Japanese author Haruki Murakami follows a meticulously structured routine when crafting his novels. His day begins at 4 a.m. when his alarm rings, prompting him to write for five to six hours straight. In the afternoon, he engages in physical activity, either running 10 kilometers or swimming 1,500 meters—or sometimes both. Once evening arrives, he relaxes with reading and music, retiring to bed by 9 p.m. This disciplined schedule is what he attributes to reaching the “deeper state of mind” essential for producing his celebrated works.
While not everyone is inclined to rise at such early hours to create fictional realms, Murakami’s approach has its merits. In an age characterized by rapid pace and chaos, adopting routines can serve as a grounding force, enabling us to manage mental clutter, find meaning in daily tasks, and cultivate a harmonious relationship with the world around us.
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Understanding Routine
You likely engage in many daily habits without even realizing it—such as heading to bed at sunset, taking morning showers, or preparing lunch for work. These are referred to as “primary routines,” which encompass essential aspects like sleep, diet, and hygiene vital for daily function.
On the other hand, secondary routines—spanning leisure activities, social interactions, exercise, work, and studying—play a crucial role in enhancing mental well-being and infusing our everyday lives with significance. When a routine is practiced consistently, it can transform into a habitual action, often carried out effortlessly.
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The Benefits of Routines
Routines often get criticized in modern dialogue, especially as we age, with warnings about not falling into a “rut.” Yet, many people discover that some level of structure in their lives fosters personal growth.
“While the idea of ‘shaking things up’ has a liberating aura, routines do not carry the same perception,” states Stephanie Davis, a registered clinical counselor and certified organizational coach from Shoreline Counselling in Metro Vancouver. “However, research shows that humans thrive in predictable and familiar environments.
Davis elaborates that routines can mitigate anxiety by providing predictability in daily and weekly activities. Reducing anxiety around life’s structure allows for better access to the prefrontal cortex—the brain region responsible for logical thinking. Additionally, lowering anxiety helps us function within what Davis terms our “window of tolerance”—the optimal range for managing our emotional responses.
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Embracing Your Own Rhythm
Routines can significantly enhance emotional, physical, and mental well-being. Simple changes, such as walking to work on pleasant days instead of driving, can boost your step count and alleviate symptoms of depression and anxiety.
Establishing morning rituals—like taking a brisk shower, drinking a glass of water first thing, or basking in natural light—can elevate energy levels and improve general health. Incorporating structured breaks during your workday, such as stretching or enjoying a cup of herbal tea post-lunch, can lead to better emotional regulation and a deeper sense of purpose throughout your day. Research also indicates that consistent self-care routines can enhance health outcomes for older adults facing chronic health issues.
Davis notes that many of her clients foster routines around creative pursuits like reading, meditating, and making art or music to cultivate a greater sense of presence. Additionally, practical routines such as meal prepping help reduce decision fatigue and feelings of uncertainty.
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Aligning with Nature
Creating routines can deepen your connection with nature, which is linked to numerous mental health benefits. Consider exploring Indigenous perspectives on seasonality, encouraging a connection with the surrounding environment, focusing on local seasonal foods, and embracing the cyclical nature of the seasons.
Structuring your day in alignment with the sun’s movements can also bring balance: wake with the dawn, take midday breaks for movement when the sun is at its peak, and limit screen exposure as night falls.
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Allow Yourself Some Grace
Although introducing new routines can be exhilarating, it’s crucial to approach yourself with kindness. “Setting overly ambitious goals for a new routine and subsequently failing can lead to feelings of inadequacy,” Davis advises, recommending a gradual approach to adopting new habits.
For instance, if you lack a gym routine but aspire to work out four to five times weekly, start with one or two visits for the first month—and be gentle with yourself if occasional disruptions arise. Davis suggests remaining flexible regarding routines to assess their effectiveness and make adjustments as necessary.
While the idea of waking before sunrise to pen a Murakami-level novel may be alluring, it’s important to honor your body’s natural rhythms. If you tend to be a night owl, committing to an early morning routine may prove challenging. Aim for routines that are ultimately sustainable.
Lastly, don’t hesitate to adapt if a particular routine feels unhelpful. “Changes can come from altered life circumstances or be self-initiated,” Davis explains. “These instances present valuable opportunities to reflect on which routines have served you well in the past and how new ones might offer stability in a different context.”
This article was originally featured in the October 2025 edition of alive magazine.
