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At the same time every day
A fixed clock time, including fixed wake, meal or bed times.
Tools to keep routines, rated by evidence
A routine here means doing daily things, such as going to bed and getting up, at regular times. These are the actions and rules that studies have tested, rated by how sure the research is and how much they helped.
Topic: Routines
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Check in once a week
A short weekly review of progress: a call, message or consultation, or going over your own log. Not the weekly sessions of a course.
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Do a relaxation exercise
Breathing, progressive muscle relaxation or similar.
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Every day
Daily repetition.
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Get a reminder
Texts, emails, alerts or prompts.
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Get a reward or payment for doing it
Incentives, prizes, lotteries or points for doing it.
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Get daylight in the morning
Morning light exposure.
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Get feedback on your progress
Feedback from a person, app or device on progress.
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Keep weekends within an hour of weekdays
Limit weekday-weekend timing differences.
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Learn how the problem works
Psychoeducation about procrastination, habits, sleep, routines or ADHD.
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Set a specific goal
Choose a concrete goal or target to reach.
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Through an online programme
Delivered as an online course or programme.
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Track your progress
Log, tick off or record what you did (self-monitoring).
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Train attention and memory with exercises
Structured cognitive remediation or brain-training exercises for attention, memory or planning.
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With a coach or therapist
Guided by a coach, therapist or trained helper.
