Creating rituals and routines during the Coronavirus (Covid-19) pandemic

As we all shelter in place, it’s really important to develop and maintain a routine. As humans we thrive when we have routines and patterns. Life works in a cycle from birth to death and we are used to changing seasons, the day moving from darkness to light and back to darkness, and our own mini cycles throughout the day and throughout our lives.

So, when life as we’ve become accustomed to shifts so drastically and so quickly and our daily patterns which usually include the ability to plan for the future are thrown out the window, what do we do? It’s easy to feel upset, helpless, anxious, angry or in denial. 

But, it is possible to adapt through developing new routines. Our mental flexibility allows us to move with what life brings. Our routines keep us moving through the day, hopefully with the ability to continue to make the positive changes we need to, to help as many of us get through this crisis. Life continues even if it’s different.

What do I mean by this and how could this look? Here’s one example of a routine or ritual that you could have during this time depending on your circumstances. You can also create a new pattern that works for you. If you have kids to care of, come up with new patterns for keeping them engaged and try to take advantage of this time you have together. Remember the outside circumstances are what they are, but you and your kids can figure out how to make the most of your time together. If you are currently unemployed or out of school and you have your basic needs taken care of, then supplement the times I’ve labeled as times to work with activities that make sense for you. I’ll write another post about what to do with your days if you aren’t working.  

Feel free to make a schedule that works for you, the most important is just having a schedule and routine. One thing is that you probably have more time if you used to commute (maybe one to two more hours of the day that you can do something else you love). You may also have more time if you have less distractions from co-workers so you may not actually need to work eight hours per day or more. Can this be time that you work on your mental or physical health or on projects you’ve put aside? Can you develop a hobby, improve your home, do creative stuff, read more books, improve your cooking skills, chat with friends, do nice things for others and for yourself? You can also spend more time reading with your kids, give a partner more attention, pick up running if you aren’t a runner, or spend more time figuring out what’s important to you and how to begin putting these things in place.

Sample Daily Schedule

1.     9 pm. – 6 am. 

Go to bed and get up the same time you usually did before the stay at home orders. The only time this should change is if you were under-sleeping (adults need 7-9 hours of sleep on average). Kids need much more sleep based on their age. Here are specific guidelines: https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html This is a great time to get your sleep regulated.  So as an example, if you sleep at about 9 pm. and get up naturally (without an alarm) your natural sleep cycle may have you waking up at 5 or 6 am. 

2.     6–7 am.

Exercise or meditate. This may mean going outside for a run, doing indoor exercise. This is a great time to try new routines that you usually don’t do. There are tons of online resources. You have more than enough time to improve your physical health.

3.     7-8 am.

Prepare and eat a good breakfast. Eat without distractions. 

4.     8 am.-Noon

Begin your work day. Spend the first part of the day organizing your work tasks and make sure you have created a space that works as well as possible. Remember flexibility, creativity, and adaptability are important. Make the best of what you have. There is no perfection. 

5.     Noon – 1 pm.

If you are working a standard day then take a break for lunch. Give yourself a whole hour to eat, relax, take a short walk or exercise during that hour. 

6.     1-5 pm.

Begin your afternoon work time. Make sure all distractions are turned off and you may finish your work for the day earlier than usual. 

7.     5- 6 pm.

Wrap your work up by walking, running, doing indoor exercise, gardening, doing yoga or playing. It’s important to have this shift to get you outside of work mode. If you have kids, roommates or a partner this is a great time to have extra time together that may have been spent commuting. If you live alone, this may be a great time to catch up with family and friends by phone as you walk. Be creative and find a way to make this time work. 

8.     6-8 pm.

Cook and eat, hang out with your family, complete a puzzle, paint, draw, play a game, chat with friends, write, meditate, read or watch something fun that you’ve wanted to all day. Save these leisure activities for the end of the day and try not to get distracted by them during the work day. Try and alternate what you do most days so you don’t get stuck just doing one thing unless you love that activity and it helps you feel joyful and content.

9.     8-9 pm.

Get ready for bed. Do anything relaxing without screens and give yourself the time you need to prepare without rush. 

10.  9 pm.–6 am. 

Back to #1. 

 Weekends are going to look different than the above but take the weekends off and come up with new weekend routines. Have picnics at home, exercise together as a family, do some shared projects, cook some good meals, dance to music, use the myriad resources that companies are providing online to help us feel connected and entertained. 

One note on media and the news: Pick a time of the day and one or two sources of news that you find the most helpful so you can stay informed. This is a helpful website for those in California: https://covid19.ca.gov If you are someone who tends to get anxious limit the time you spend with the news. It’s important to know what’s going on but you don’t need to listen to it all day, unless it is your job, a hobby or something that you really enjoy doing. It’s okay to allow yourself room to do what you need to do and to take advantage of what you do have. If you have a home, health, family, a job, focus on gratefulness and find ways to help support those around you.  You can take care of yourself and make the most of what you have at this time, because as we have always known, because we can never predict the future, things can always change. It’s important to do what we can to take care of ourselves and others, which means prioritizing our mental and physical health by creating and adapting our routines so that we can help fight this virus. 

If you are having difficulties during this time and would like to see a therapist we are providing teletherapy. We have added more openings to help with the increasing need for therapy. Please call our office at 510-981-1471 for an intake..

Dr. Cory Nyamora is a licensed psychologist, an endurance sports coach with certifications from USAT. He is the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychological services to children, adults, and families. He provides trainings for organizations on topics related to the intersections of sports and mental health and overall wellness.