A favourite mug or evening podcast – harness the power of your daily rituals
Do you start the day with a cup of tea in your favourite mug? Need five minutes scrolling before you can relax in the evening (however tired you are)? These are things that you might not think about – until the day you can’t fit them in. Your small daily rituals are important for your wellbeing, so should still be a part of your life, without feeling like another pressure.
Simple daily rituals can reduce your stress levels
Life with a toddler can be busy and at times emotional. We’re not going to say that sticking to your morning routine is going to make life constantly stress free. But research suggests that rituals (whether they’re big or small) can help us cope when things go wrong[1] and reduce our stress responses.[2]
What’s the difference between a ritual and a routine?
Psychologists suggest rituals and routines are similar but different.
A ritual involves a sequence of actions, always carried out in the same way, and that feel important (think about the rituals people have before they play a sport or step out onto the stage to perform). Whereas routines might be a little more varied each time.[3]
For you, it really doesn’t matter too much whether you have a ritual or a routine. The important part is that these things you do regularly can support your wellbeing.
Are rituals part of your daily life now?
If not, you could think about if a ritual or routine might fit into your life – it could be as simple as thinking about the first 10 minutes of your day, having time at the end of the day to catch up on some reading or listen to a favourite podcast.
If you recognise a daily routine or ritual, then share the importance of this with the people around you. Then they can help you make time for it!
You might also have family rituals and routines, perhaps eating meals together, or a goodbye ritual – these will help your toddler to feel safe as they provide predictability and a sense of belonging.
What to do if you feel you can’t cope when there is a change in your routine?
Rituals and routines should feel good; if you find that you feel very anxious if your routine changes or you don’t have time for part of it one day, reach out to friends or family or have a chat with your doctor or another health professional that you trust.
References:
[1] Hobson, N., Bonk, D., & Inzlicht, M. (2017). Rituals decrease the neural response to performance failiure. PeerJ.
[2] Hobson, N. (2017). The anxiety- busting properties of ritual. Psychology Today. https://www.psychologytoday.com/us/blog/ritual-and-the-brain/201709/the-anxiety-busting-properties-ritual
[3] Hobson, N., Schroeder, J., Risen, J.L., Xygalatas, D. & Inzlicht, M. (2017). The psychology of rituals: An integrative review and process-based framework. 10.31234/osf.io/98v3f
[4] Lang, M., Kratky, J., Shaver, J. H., Jerotijevic, D., & Xygalatas, D. (2015). Effects of anxiety on spontaneous ritualized behavior. Current Biology, 25, 1892-1897.