When you're feeling low or stuck, even the easiest things like getting out of bed or brushing your teeth can feel really hard. That’s not just in your head. Depression makes everyday tasks feel heavier. But there’s something that can help, and it might surprise you: a daily routine.
Having a steady routine like waking up at the same time, eating meals on a consistent basis, and going to sleep around the same time can actually improve your mental health. It helps your brain and body know what to expect, and that can calm things down inside.
This idea comes from the social rhythms theory. Social rhythms theory says that your body and brain work best when you have regular patterns in your day, especially around things like sleep, meals, and social time. These daily activities act like timing cues for your internal clock (also called your circadian rhythm). When your timing is steady, your mood tends to stay steadier too.
But when life throws things off like you start going to bed at random times, skipping meals, or feeling isolated, your internal rhythm can get out of sync. And that can make symptoms of depression or anxiety worse. You might feel tired, moody, or disconnected without even knowing why.
Researchers have studied this theory in people with depression and found that helping them get into regular daily routines especially around things like waking up, eating, and connecting with others—can really improve their mood. In fact, one treatment based on this idea (called Interpersonal and Social Rhythm Therapy, or IPSRT) has been shown in clinical trials to reduce depression and prevent it from coming back.
The good news? You don’t have to change everything at once. Start small. Wake up at the same time each day. Eat breakfast without rushing. Take a short walk after lunch. Text a friend every Friday. These little steps add up.
Health Rhythms was built to support you with this. The app helps you track your rhythms, build healthy routines, and notice what helps your mood. Even on hard days, your routines can give you something solid to hold onto.
So if things feel off, don’t try to do everything. Just try to do one small thing, again and again. That’s where real change begins.
