Make your day better by following a personalized routine. It’s not simple to live with bipolar disorder. I’ve been there too, with unexpected mood changes that made me feel overwhelmed and made it hard to stay stable. But after a while, I found that making a personalized regimen was the key to getting my life back on track. Some days, I need to sleep more. Some days, I feel full of energy and ready to take on the world. That’s why having a routine that can change based on how I’m feeling helps me stay grounded. It’s not a one-size-fits-all plan. It’s a means for me to check in with myself every morning, answer important questions, and make a schedule that works for my mood and needs. This tutorial is meant to help you do the same thing: make your own daily schedule. The questions I provide you can help you figure out how to make a routine that works for you based on how you feel. Finding balance is the key, so it’s good if each day is different.
Step 1: Self-Assessment in the Morning (10–15 Minutes)
It’s a good idea to stop and check in with yourself before you start your routine. I do this every day. It’s my technique of figuring out how I feel and what I need for the next day. You may do the same by answering these easy questions.
How do I feel today?
On a scale of 1 to 10, I assess my energy. Some mornings, I feel tired; other mornings, I’m ready to go. It helps me figure out how much energy I need to put into my work.
What kinds of triggers should I be on the lookout for today?
I think about the things that can stress me out, such as not getting enough sleep, having a lot to do, or having something on my mind. Knowing what can set me off helps me deal with my feelings early on.
Do I need to rest more or do more today?
I pay attention to what my body is telling me. Some days I need more rest because I’m too busy, while other days I have the energy to do more. This is where the routine’s versatility comes in.
Step 2: Make a routine that you can stick to for 30 minutes.
After I answer those questions, I can start planning my day. You may do the same thing with your routine as I do with mine. It’s about changing what you do to fit how you feel and how much energy you have.
Morning: Begin with Care
- Self-care (10–15 minutes): I do something that grounds me at the start of the day. Some days, I meditate for a short while. On certain days, I write in a journal or read something I appreciate. This helps me start the day off on a good note.
- Breakfast (10 minutes): I usually try to have a healthy breakfast with protein and fiber. This keeps my blood sugar stable and gives me energy. It’s a small thing, but it makes a big difference in how my day starts.
- Mid-Morning: Keep It Under Control
- Small tasks: I work on minor projects that I can finish without getting too stressed up. I’ll do more if I have the energy! I must always start small. When I have to perform something hard, I break it down into smaller parts.
I take small pauses every 25 to 30 minutes to relax my mind. These small pauses help me stay awake and not get too tired or cognitively blocked.
Afternoon: Keep Moving
Scheduled activity: In the afternoon, when I’m feeling good, I take on my heavier activities, like work, errands, or personal projects. But when I’m depressed, I cut back and work on easier things.
- Mindful movement: I walk or stretch for a brief time to get my body moving if I have the energy. This helps keep my mood stable and makes me more productive.
- Late in the afternoon: think and connect
- I spend time with my Church Support Group to interact with other people. A quick check-in can change my mood a lot. Sometimes chatting to someone who gets it can make me feel more stable.
- Mindful reflection: I spend a few minutes thinking about how I feel. This helps me figure out how the day is going and whether I need to change anything.
Wind Down in the Evening
I take the time to relax before bed (20–30 minutes). Instead of screens, do something relaxing, like read or listen to music. I need a calm routine before bed so I can obtain the sleep I need.
Step 3: Identifying Triggers All Day Long (5 Minutes)
I check in with myself a lot during the day. It’s easy to get so busy that you forget to stop and think. I think about how I’m feeling for a minute or two every few hours.
How do I feel now?
I think about how I feel and how much energy I have. I deal with things that don’t seem right before they get worse.
What’s going on?
I think about the last hour and any discussions, tasks, or feelings that might have caused a change.
What can I do to start over?
If I’m not feeling well, I pause to breathe, go for a walk, or call someone in my support network. It’s about being one step ahead of the triggers.
Step 4: Think about your day for 10 minutes in the evening.
At the end of the day, I take a minute to look back and see how my day went. Read my bipolar story.
What went right today?
I think about what helped me feel better. Did I follow the plan? Was there something that actually helped me?
What didn’t work?
I think about what didn’t go as planned. Did I push myself too hard? Should I have taken more time off? This reflection is really crucial for changing my habits for tomorrow.
What to do tomorrow?
I changed my plans for the next day based on what happened today. This helps me figure out what works and keeps me from feeling stuck.
Step 5: Making a plan for tomorrow
Every morning, I start over by answering the same questions. I make a schedule that matches how I’m feeling today, whether I need to rest, do more, or do both. The secret is to be flexible and observant.
Conclusion
Being flexible and consistent is important. Making a schedule for someone with bipolar disorder doesn’t have to be perfect. It’s about finding a structure that works for you and being willing to adapt it as your mood changes. Consistency is important. If you follow the instructions in this guide every day, you’ll have a routine that helps you deal with mood swings and triggers. As time goes on, you’ll grow better at adjusting your day to fit your mood, which will make you feel more in control and stable. Don’t forget that you’re not alone. You may make a schedule that works for you, and every day you get closer to being able to handle your bipolar disease with confidence. Take my bipolar advice if you feel alone or don’t know how to start your routine. I’m here to help you and be there for you on your journey. We can work through the problems together and make a schedule that helps you feel better.
