There are countless reasons why people experience depression — whether it’s a brief period of
feeling low or a long-term, clinical condition. While understanding the underlying causes is
important, we don’t need to wait until we fully uncover them before taking action to make a
difference.
Lifestyle factors such as a healthy diet and good-quality sleep play an essential role in supporting
brain function and emotional regulation. Yet another powerful — and often underestimated —
factor is routine. Having a daily plan provides structure, purpose, and a sense of forward
movement. As soon as we create a plan, we introduce something to look forward to, something to
achieve, and therefore, an opportunity to experience success.
Lessons from Lockdown
During the height of the COVID-19 pandemic, many people were confined to their homes, unable
to work or socialize in familiar ways. Unsurprisingly, rates of depression and anxiety rose
dramatically. Long days without structure or purpose took a toll on mental health, highlighting just
how vital routine, physical activity, and social connection are to our well-being.
Therapists worldwide saw a surge in clients struggling with depression and found that reintroducing
even small, structured activities could make a significant difference in a relatively short time.
Thankfully, lockdowns are behind us, but the lesson remains: a basic routine and plan can be a
cornerstone of mental recovery.
The Challenge of Motivation
When we feel depressed, motivation is often one of the first things to disappear. We withdraw, do
less, and isolate ourselves — which, in turn, reinforces the depressive cycle. To break this loop, it’s
helpful to introduce gentle structure, even when it feels difficult.
One effective strategy is to create a daily routine and a simple weekly plan. Writing it down —
and placing it somewhere visible, like on the fridge — can help. Your morning routine might
include something as simple as taking a shower, having breakfast, and brushing your teeth.
Completing these small actions sends a message to your brain: I’ve accomplished something today.
That sense of accomplishment releases dopamine and reinforces positive momentum.
The same principle applies to an evening routine. Keeping it simple and consistent helps the brain
feel anchored and safe, even during challenging times.
Planning Your Week
A weekly plan helps introduce variety and anticipation. Write down activities for each day —
morning, afternoon, and evening. Include practical tasks like doing laundry, grocery shopping,
cooking, or mowing the lawn. But make sure to also schedule three key categories of activity:
- Physical Activity
Physical movement boosts the production of dopamine and endorphins — chemicals that enhance
mood and energy. Not everyone can engage in intense exercise, and that’s perfectly fine. A gentle
walk, climbing the stairs a few times, stretching, or fifteen minutes of yoga can all be effective. The
key is consistency, not intensity. Incorporate movement into your day, whatever your ability level. - Social Connection
Humans are inherently social beings. Isolation can deepen depression, while social interaction lifts
mood and strengthens resilience. Technology allows us to connect through calls or video chats, but
in-person contact provides even greater emotional benefits.
Even small interactions — a chat with a neighbor, a shop assistant, or the postman — can help.
When we reach out, we’re not burdening others; we’re giving them the opportunity to offer support,
which often makes them feel good too. Connection benefits both sides. - Satisfying Activities
Depression often robs us of interest in things we once enjoyed. Re-engaging with hobbies and
pleasant activities is an important step in recovery. Whether it’s painting, gardening, playing music,
reading, or organising your home, these actions restore pleasure and self-expression.
Start small. You don’t need to rekindle everything at once — even one enjoyable activity per week
can make a noticeable difference.
The Power of Progress
Tracking progress visually reinforces success. Give yourself a “tick” each time you complete a task
from your daily or weekly plan. Each tick represents an achievement — a small victory that triggers
dopamine and strengthens motivation. You might choose to reward yourself at the end of the day or
week; the reward itself becomes another positive reinforcement.
If you miss a few boxes, that’s okay. Be kind to yourself. The goal isn’t perfection — it’s progress.
You can always begin again tomorrow.
Creating Hope Through Structure
Having a routine gives life rhythm, and a plan for the week creates a sense of purpose and
something to look forward to. While these strategies alone may not cure depression, they form an
important part of a holistic approach that also includes healthy nutrition, sleep, and, when needed,
professional therapy.
If you feel too overwhelmed to create your routine or weekly plan, ask a trusted friend or loved one
to help. Doing so not only gets you started — it also checks off your first box: social connection.