Daily Routines That Help Me Manage My Bipolar Disorder

By Onika Dainty

Living with Bipolar disorder can feel like a rollercoaster ride, with its highs and lows often dictating daily life. However, establishing a consistent daily routine has been life-changing for me. Studies show that structure can help mitigate mood swings, making routines essential for managing this condition. In this article, I’ll share the daily practices that have supported my journey, offering insights that may resonate with others navigating similar challenges.

The Importance of Routine in Managing Bipolar Disorder

Establishing a routine has played a crucial role in my mental health journey. The predictability of daily activities helps create a sense of stability, allowing me to better navigate the emotional highs and lows of Bipolar disorder. Research supports the idea that having a structured routine can improve mood regulation and reduce anxiety, leading to greater overall well-being. This structure serves as a safety net during turbulent times, reminding me of the importance of self-care and consistency.

My Daily Routine: A Personal Account

Morning Rituals to Start the Day Right

I wake up every day at the same time—5:00 AM—often before my alarm goes off at 5:30 AM. This early start sets a positive tone for my day. After waking, I take a moment to pray and meditate, grounding myself before the busyness of the day begins. Following this, I take a refreshing shower and get dressed, which helps signal to my mind that it’s time to start the day.

By around 6:00 AM, I prepare and enjoy breakfast, fueling my body for the tasks ahead. I usually opt for something nutritious, such as porridge or eggs, which provides me with sustained energy. After breakfast, I go for a walk, allowing the fresh air to invigorate my mind and body. This combination of prayer, meditation, and exercise is vital in promoting a positive mindset.

By 7:00 AM, I sit down to make a manageable to-do list for the day. I find that keeping my tasks realistic is essential; if my list is too long, I can sense that I might be entering a manic phase. Keeping this self-awareness is crucial for my mental health management.

Work and Productivity Routines

Once I’ve outlined my tasks, I dive into my workday. I focus on what I can realistically achieve, which helps prevent me from feeling overwhelmed. I try to incorporate breaks throughout my day, allowing my mind to recharge. During lunch, which I typically have between 12:00 and 1:00 PM, I step away from my work to nourish my body and reset my mind.

After lunch, I return to my tasks with renewed focus. I find that maintaining this structure—knowing when to work and when to take breaks—supports my productivity and keeps my mood stable.

Evening Wind-Down Practices

As my workday winds down, I prioritize creating a calm environment. Dinner is typically at 7:00 PM, and afterward, I limit screen time. Instead of scrolling through social media or watching TV, I engage in rest and relaxation activities. Listening to music is a favorite pastime of mine; I often gravitate towards early Drake and jazz. If you read my blog How To Start Managing Bipolar Disorder: A Comprehensive Guide, you’ll know how much these sounds soothe me and help me unwind after a long day.

Self-Care and Wellness Strategies

Self-care is a significant aspect of my routine. After dinner, I often find myself reflecting on my day and assessing my emotional state. Journaling is another practice I engage in; it allows me to process my thoughts and feelings, contributing to my overall mental well-being.

One of the most critical components of my self-care routine is sleep hygiene. I aim to be in bed by 9:30 PM, taking my medications at 8:30 PM to ensure I’m settled and ready for rest. Quality sleep is vital for mood stabilization, and I strive to create an environment that promotes restful sleep. Did you know that sleeping in a North to South direction promotes better quality of sleep than the East to West direction? When I discovered this fact I changed the direction of my bed and I have experienced vast improvements in my sleep.

 

Flexibility and Adaptability in Routines

While routines are essential, I recognize the need for flexibility. During particularly challenging days, whether due to depressive or manic episodes, I adjust my routine accordingly. Sometimes, I need to allow myself grace and understand that it’s okay if my day doesn’t go as planned. This flexibility is key to self-compassion and maintaining a healthy mindset.

Final Thoughts

Creating a routine tailored to my needs has significantly improved my ability to manage Bipolar disorder. While it’s essential to have structure, it’s equally important to be flexible and forgiving with myself. If you’re struggling with similar challenges, consider incorporating some of these routines into your daily life. Remember, you’re not alone in this journey, and every small step can lead to a greater sense of stability.

By sharing my daily practices, I hope to provide encouragement and inspiration to others navigating the complexities of Bipolar disorder. Embracing a structured routine, while remaining adaptable, has been a crucial part of my journey toward mental wellness. I have learned a lot about building healthy habits through structured routines and although it can be challenging maintaining these practices during periods of unwellness, I alway return to them to help find my way back to myself in my recovery.