Routines. Something you can’t touch, something you can’t drink, nor something you can smell. But, it is as important and as unnoticed as the air we breath in, or the steady rhythm of our heartbeat.
Yet, they are the hidden architects of our existence, shaping our days and, ultimately, our lives. Routines, those seemingly mundane sequences of actions – not giving it a single thought – held the key to developing structure, balance and fulfilment in my life.
In this blog, we’ll delve deeper into the importance and significance of creating a routine. Together, whether you are a student, gamer, athlete, office worker or anything in between, we will discover the how’s and why’s of routines. Using it to create structure, promote mental, physical and emotional well-being. Ultimately, setting yourself up for success.
1. Providing Structure and Promoting Health
Imagine your life as a sprawling, intricate puzzle. Without routines, it’s like trying to piece together that puzzle in the dark. Or, as a gamer, trying to find the enemy who has killed your team mate, on the mini-map – with no red dots. Or, as a football player, trying to run with your arms bound. You get the idea.
Yes, you could probably still do it but, not as well as you could.
Routines act as the guiding light, providing structure and order to your day. They give you a sense of control, a way to navigate the chaos of daily life. Say, red dots on the mini-map when an enemy has shot his gun, or unbounding your arms – free to move.
This sense of control is not just comforting; it’s vital for your mental, physical, and emotional health.
When you follow a routine, your mind and body know what to expect. This predictability reduces stress and anxiety. It creates stability in a life filled with uncertainties. A structured routine ensures you get enough sleep, eat well, exercise regularly, and make time for self-care. It’s the foundation upon which your overall well-being rests.
2. Saving Time and Energy
Ever felt like you’re constantly swimming upstream, battling against the current of life’s demands? Routines can be your life raft. It was my life-raft. By automating certain aspects of your day, routines save you precious time and energy. When you don’t have to deliberate over every little decision (concept called information overload), you can direct your mental resources and energy towards more important matters.
Imagine having a well-defined morning routine that kickstarts your day. It can give you a sense of accomplishment even before your work or daily tasks begin. This, in turn, sets a positive tone for the rest of your day, making you more productive and efficient.
3. Developing Patterns of Thought and Behavior
Shock, a boxing reference. Joe Louis, the legendary boxer, once said, “A champion doesn’t become a champion in the ring; he’s merely recognized in the ring. His ‘becoming’ happens during his daily routine.” This quote encapsulates the essence of routines: they transform ordinary individuals into champions.
Consider the most successful people in the world, from finance, to tech to sports: Warren Buffett, Bill Gates, Dwayne “The Rock” Johnson. They all attribute a significant part of their success to their well-crafted routines. Routines help you stay on track, develop patterns of thoughts and behaviors, and eventually, these patterns become ingrained in your character, forming your habits.
4. Building Healthy Habits One Step at a Time
Humans are creatures of habit – we want to find ways where we can enter our automatic mode.
All good and well to read but, how do you develop a routine that can truly transform your life?
It starts with prioritizing what’s important to you.
Your morning routine might be your anchor, providing a sense of control before you tackle your day’s challenges. However, it’s essential to figure out what works best for you.
Setting small goals is key to building lasting routines. Breaking down larger goals into smaller, manageable steps helps you progress one step at a time. For instance, if you aim to drink more water, start by making it a habit to drink a glass as soon as you wake up (Dr Huberman has a brilliant podcast on routines – more in-depth). Track your progress, reward yourself for achievements, and write it all down on a calendar.
Lets put this into a relatable example. As i wanted to lose weight, like i’m sure many would and have, i studied many different tips and advice to do so. The usual; calorie deficit, watch what you eat, weight training, blah, blah, blah. I used my morning routine as that anchor. Drinking a glass of water to kick start my metabolism to promote fat loss and develop my good habits. Then increased to 500ml. After, i would add onto my routine; cold showers.
Start small, reward yourself and then progress into larger ones and before you know it, you have the basics of a routine! No rushing.
Let me use a more recent, COD specific example. I had began to meditate and use visualisation to develop self-confidence and self-empathy – once a week – bullet proofing my mindset. This then eventually increased to twice a week, three and then eventually every day. This gave me a sense of control when the in-game CDL season is hectic and unstable. It helped me to use feedback where appropriate and filter out the un-necessary drivel. All stemming from my routine.
Figure out what you want to routine to address, then start with baby steps. It’s okay to fail. But, it’s not okay to fail and then give up.
5. Time Consistency and Preparation
Consistency is the glue that holds routines together. Try your best to do things at the same time every day. Whether it’s waking up, exercising, or dedicating time to a hobby, a consistent schedule reinforces your routine’s power.
Preparation is another critical aspect. It’s easy to make excuses when push comes to shove. If you don’t have water next to you, you might neglect hydration. Learn from these experiences and prepare for such situations. Place the water next to you before you sleep, so there are no obstacles to your routine.
6. Tracking Progress and Positive Affirmation
To make your routines truly transformative, track your progress diligently. Positive affirmation is key; remind yourself that you’re implementing positive change, not attempting to overhaul your entire life overnight. Celebrate your achievements, no matter how small, and use them as motivation to keep going.
As a boxing coach, I’ve witnessed firsthand how routines lay the foundation for discipline and success. – i saw this working with national amateur boxing champions. The exact identical foundation i saw as a COD coach for world champions. Expectedly, the same foundation i had saw from the scientists developing various therapeutic methods to treat cancer. The exact lack of discipline due to an absent routine, that i had in myself.
Truthfully, this principle applies to various facets of life, whether you’re preparing for a boxing match or striving to excel in any field. More so for you aspiring professional players. Develop good habits, early.
7. The Science of Habit Formation
Finally, it’s essential to understand the science behind habit formation. PERSISTENCE and CONSISTENCY. Studies have shown that it takes anywhere from 18 to 254 days to form a habit, with consistency being the key factor (Lally et al., 2009). So, be patient and persistent in your efforts. You WILL FAIL. Embrace and look to failure, it’s impossible to succeed with-out. Acknowledge when you fail, self-reflect on why, show self-compassion and go again.
Lally, P. et al. (2009) ‘How are habits formed: Modelling Habit Formation in the real world’, European Journal of Social Psychology, 40(6), pp. 998–1009. doi:10.1002/ejsp.674.
