“For most of us, having routine in our day-to-day lives can be quite helpful, but for those living with bipolar disorder, it is absolutely essential,” says Anna Plotkina, PsyD, a psychologist with Pathways Psychological Services in New York City. “Having consistent, external behavioral and environmental ‘touchstones’ helps the brain let the nervous system know that you’re safe,” says Dr. Plotkina.
A routine can even temper your moods, helping establish a sense of calm when you’re experiencing manic symptoms and increasing motivation when you’re depressed. That doesn’t mean every second of every day needs to be planned out, but it can help to have some solid daily habits in place that give you a sense of consistency.
Keep in mind that lifestyle habits don’t replace medication, but they can help complement it. Here are five routine-building habits to consider.
1. Move More Often
“Movement truly is medicine,” says Plotkina. “The advantages of ensuring you have daily, scheduled opportunities for your preferred method of exercise are backed by decades of research. Even consistent brisk walks show tremendous benefits not just for our physical health but for our cognitive abilities and emotional regulation.”
2. Get Morning Sunlight
She suggests going outdoors for a quick walk after waking up, but if that’s not possible, even opening a window and spending 5 to 15 minutes looking outside can have benefits as well.
3. Create Moments of Connection
Building a daily habit of checking in with a friend can help to mitigate feelings of loneliness or isolation, says Plotkina. Even just a quick text exchange can help you feel more supported and heard. And finding more opportunities for even casual interactions may be beneficial.
“Finding small opportunities to connect with another person goes a very long way, even if that means a brief exchange with your local barista,” she says. “Eye contact with a familiar face, followed by some simple conversation, can be the emotional touchstone one needs to begin to rise from a depressive state or to ground oneself from an overly elevated emotional place.”
4. Take Medications at the Same Time Each Day
Another daily habit that’s simple but deeply impactful is making sure to take your medications as directed, says Anna Costakis, MD, a psychiatrist at Northwell Health’s Staten Island University Hospital in New York City.
“Taking medication at the same time each day helps maintain stable medication levels in the bloodstream, making consistent mood stability far more achievable,” she says. “Programming an alarm on your phone or pairing medication with an existing daily habit, like brushing your teeth or eating breakfast, can help cement this critical routine.”
5. Track Your Moods Daily
Tracking your mood daily, whether on paper or digitally, is a powerful way to regain a sense of control over mood episodes and catch shifts early before they lead to full decompensation, says Dr. Costakis.
“This can be as simple as rating several key areas on a scale of 1 to 10 on your phone or in a notebook — mood, sleep, anxiety, irritability, medication adherence, menstrual cycle, and weight,” she says. “Over time, these records reveal patterns and early warning signs that allow you and your treatment team to intervene before things get out of hand.”
How to Build a Habit Routine That Sticks
To create a sustainable daily routine that feels nourishing rather than overwhelming, it’s helpful to start with small, measurable goals, says Nissa Keyashian, MD, a psychiatrist in private practice in San Jose, California. For example, you might aim to keep a mood journal for the next week rather than indefinitely. Or you could plan to take a morning walk for the next three days and see how you like it.
“Many people start with high expectations that are difficult to meet,” she says. “We might think that exercise isn’t worthwhile unless we can spend a full hour, but this isn’t true. Can you simply walk around the block?”
Another strategy is celebrating progress, even if you’ve had slipups, she says. If there are setbacks, just start again and continue to play around with different habits that feel meaningful to you and give you a sense of predictability and consistency.
The Takeaway
- Having consistent daily habits can help reduce mood cycling in bipolar disorder and create a sense of stability.
- Some daily habits to consider are regular exercise, tracking your moods in a journal, reaching out to others, and taking medication at the same time each day.
- Starting with small, measurable goals is a helpful way to build a habit that sticks.
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