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Do you want to see into the future?
Do you want to understand an invisible force that's shaping your life?
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On Tech Stuff, we travel from the mines of Congo to the surface of Mars.
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Hi, this is Ruthie Rogers, host of Ruthie's Table 4.
This week, my guest is Zoe Saldana and what a woman she is.
I come from a family and I do know this, that it's a cultural thing.
We dance. If you failed a test, we danced.
If you passed it, you know what I mean?
You just dance, and you dance merengue, and you dance salsa, and everybody sits in someone's backyard.
Listen on the iHeartRadio app, Apple, or wherever you find your podcasts.
Hello, everybody. Welcome back to the show.
Welcome back to the podcast.
New listeners, old listeners, wherever you are in the world, it is so great to have you here back for another episode, as we, of course, break down the psychology of our 20s.
today we're talking the psychology of routines.
What is it about morning routines and nighttime routines and daily routines that people just swear by and not just in their 20s but throughout life you know parents who swear by routine for their children 60 year olds 70 year olds who seem like they are the happiest people in the world because they
have routine and is it really as simple as having a morning waking time or some general activity scheduled in your day.
Could that be the simple answer to making us happier?
Turns out there is a lot of evidence for routine but also some downsides, some controversies that we're going to talk about on today's episode.
I am going to start out by being entirely honest with you all.
I am by no means someone who claims to be an expert in productivity or routine for that matter you know if I had to choose between productivity and discipline or creativity and spontaneity I would most of the time choose creativity and spontaneity almost every day but I have come around to the idea and I
have been convinced that routine allows for both in you know a way that actually lets you get the most out of what you want from life, even if it seems opposed to something that requires rigidity and strictness.
And I have also realized in my own life that when I have structure, I feel better, I operate better, I have much greater clarity and focus.
That is one side of the benefits that routine brings.
You know, it brings a great reduction to anxiety, it brings greater time management to name of to just to name a few and a recent study looking at over a thousand individuals has even suggested that people who have a morning routine they typically earn more they are happier they have more fulfilling
relationships even so that is something that we need to most certainly look into and I think even those things alone might persuade most of us who are on the fence to maybe start incorporating some rituals, some non -negotiables and some protocols into our life.
So we're going to talk about all of that today, why routine is so good for our brains, why our brains crave it and the routines of some of the most successful people in the world and what we can take from those routines to apply to our own lives in a smaller, more sustainable way.
I also want to talk about three very important tips for creating a routine that you will actually stick with.
Tips I'm guessing you probably haven't heard before but also how to balance the need for spontaneity and the need for novelty with a desire for structure.
It's a big episode, one that I think I'll probably end up coming back to myself but as always I hope that we learn something together.
I hope that you find the psychology and the research fascinating.
Without further ado, let's get into the episode.
Routine is quite a broad term.
So not to sound too simplistic and like a textbook, but I do want to give kind of a guideline around what this term really means, what we're talking about today.
my definition of routine is that it is a series of habits that benefit your lifestyle that are repeated on a regular basis so in the morning evening daily weekly monthly and these habits have to be intentional so you know most people eat breakfast that doesn't necessarily mean that it's a deliberate
and specific routine you have to be intentional with it you know putting a specific behavior at a time that corresponds best to your lifestyle.
And you have to believe that it's going to help you in some area of your life.
I think if someone was going to ask me for a definition, that's the best I can come up with.
Now, routine. Routines have been applauded by people all over the globe from all disciplines, from athletes to entertainers, business leaders, politicians, parents, students.
You will find an example in every single domain of a routine that people swear by and people who will you know very readily tell you that that has changed their life and there is a real fascination with what do successful people do in their day that sets them apart from other people there's thousands
of youtube videos thousands of articles probably hundreds of books written on this very subject but to keep it small the reason that people love routine specifically the routines they've created for themselves but really any form of routine in general is that it does for our brain what the modern world
simply cannot it provides structure and it provides a sense of predictability that makes us feel safe and secure as you know much as our brain does like novelty and we crave new experiences things that are surprising even the best kinds of surprises even the good stuff that actually still causes us
stress that's the interesting thing about stress a lot of people think that it's this negative nasty thing stress just means arousal there can be good stress there can be bad stress it still puts pressure on the body but when we have a routine that kind of eases that necessary stress that we encounter
in our daily lives by allowing us to almost switch off our brain for the routine stuff for like the normal stuff we do day to day and to save our cognitive resources for the surprising things good and bad and to make sure that you know we give our brain rest so that it doesn't have to make as many decisions
throughout our day it can find comfort and stability in the patterns and habits that we have rehearsed.
Basically, like I said, with so much chaos going on, routine is like a nice cozy bed.
It's like a nice home to go home to.
I think the biggest evidence for why routines work and why they help us is how much they actually alleviate anxiety and how much it removes so many of the unknowns that anxiety and negative stress really thrives on.
So there's this 2002 two research paper that I read for this episode that basically concluded that those of us who lack routine, we essentially leave the door open for more minor disruptions.
And those minor disruptions can snowball into ongoing and chronic stress, but also more persistent and probable anxiety.
I will say, like I said before, the times I have been most routine bound have been the days that I feel more at peace.
I wake up with less sense of urgency.
I have less thoughts running through my head.
I don't face as much choice overload.
Routine is this like very beautiful way of allowing us to explore and be creative and be big thinkers whilst also knowing that we have something to ground us.
So there's two words there that I think are really crucial for understanding the benefits of routine.
It's certainty and it's grounding.
Those are the two really important components and we can probably add a final word in here and that is efficiency so certainty grounding efficiency so a 2016 paper from harvard business school just to float another study out there for you they found that by decreasing anxiety which we know is what routine
does rituals routines protocols they improve mental performance and they improve cognitive performance as well because they become a way for us to get the most out of our hours by really streamlining processes at critical time periods so in the morning or the evening there's a lot that needs to get
done in those opening and closing shifts and it can quickly consume our whole day if we don't use our time and the limited hours we have in those pockets of time most efficiently that's what routine does you know if you have a solid morning routine you don't have to set your alarm every night for what time
you want to wake up you've already done it you know what time it will be you don't have to think about what you're going to have for breakfast every morning you don't have to calculate when you can squeeze in a workout it's all laid out for you like this gift from a prior version of you who thought
okay let's just make this all a little bit smoother are let's make this a little bit easier more effortless routine and allocating dedicated time slots for specific tasks have also been shown to make us more productive obviously because we have a distinct time period where something needs to get done
that really increases focus and what we call task -based urgency meaning that if you have 15 minutes that you put aside every day to do something you are more likely to use that time for the desired activity you're less likely to compromise and that actually means that you'll achieve more but also you'll
be happier because if you can streamline kind of the annoying things the admin tasks of life the brushing of the teeth the showering like the admin emails you do end up having more time to just be a human to enjoy yourself to have fun and those benefits they are not sequestered by age they don't disappear
you know at a certain age it doesn't take a specific time or age for them to start so maybe I should explain this in a better way basically routine benefits everyone I came across a really cool paper while researching this episode from 2018 and it talks about how good routine is for children specifically
and how there are some pediatricians and some teachers who can tell the kids that have a bedtime, who have a dinner time, who have homework or family time compared to those who don't.
And those kids are typically more resilient, they're less stressed, and they have better attention spans.
So when we take that same logic into adulthood, you know, when we are adults, we don't have a parent telling us to do.
We are the primary grown -up in our lives being like, okay I'm going to be a little bit strict with myself here and I'm going to allocate certain times I'm going to create routine those same structures that helped us as children will continue to help us as adults this is specifically the case when life
feels naturally or like contextually very stressful like whenever I get dms from people being like I'm so overwhelmed at uni I've just been through this huge breakup and I feel like the world is crumbling underneath me i always say you need to start practicing some kind of grounding ritual or routine
for yourself you need to lower the cognitive burden of even the most minute decision making tasks because your brain needs all the stability that it can get during exam periods during really difficult emotional times if you can just make some things more automatic that gives you more time to process
and to think and to be able to problem solve.
So I hope that just like big mound of evidence that I've just thrown at you has made a compelling case.
You know, it's evidence that I probably need to re -listen to myself at times.
I need to stop scheduling meetings at 8am during my morning routine.
I need to find a dedicated time to work out because it's always the last thing on my list for the day.
Like I definitely need to have a better bedtime but consider me like an imperfect version of success or adherence here like do better than me but also it's hopefully an example like hopefully you can use my life as an example of how even just going forward imperfectly with your routine although those things
routine and imperfect like sound contradictory like if you can just show up as often as possible in your desired routine, your life does get better.
All right, let's talk about some of the most effective routines in the world.
What do some of the most successful people on this planet do in their mornings, evenings, afternoons, and nights?
Some of these are rather intense, I will say.
I love hearing people's morning routines, but there are times when I'm like, wow, like 4am wake up, you get all of that done before you've even had lunch like how am I even able to compare we will be taking small lessons from these routines please don't consider these as like options for you to choose
from I think they're just very very fascinating so with that in mind let's start with Barack Obama former president of the United States so he would reportedly wake up at 7am every morning honestly 7am is pretty early in my mind but kind of later than I thought a president would wake up but that's what he
does 7am he would work out six days a week for 45 minutes he apparently told his aides that the rest of my time will be more productive if you give me my workout time which that's a man who prioritizes he would then have breakfast with his family if he was like in the white house which we love a family
man then this is a really beautiful part of his routine he would then walk one minute to his office in the Oval Office because of course he lived in the White House and he said that was like his thinking time that was like almost a meditation a one minute solo walk to work basically where he would just
allow himself to just breathe think imagine do whatever a president does I guess with that time I think this is a really really simple routine for someone who was at the time you know like the busiest and most influential person in the world but what i like about it was that it was predictable it's
easy to follow and it's not like as intense as you would imagine let's talk about anna winter's routine obviously the editor -in -chief of vogue now she apparently wakes up at 5 45 a .m and then she plays tennis for an hour on the dot finishing at seven so she says this keeps her physically fit it also helps
her sharpen her focus and then following her game she spends the next hour and a half in hair and makeup and she does it every day she says it's like ensures that she is ready for her demanding schedule I think if you are like someone who wears makeup you understand this feeling I remember like when I
was at uni I would do a full face of makeup every single day before I left my dorm room before I went to class and some of my friends would be like that seems a little bit unnecessary but I was like this is meditative this is a way to just be like I'm present with myself for 20 minutes 30 minutes doing
this like ritual of like painting my face and like making myself feel presentable that does influence how I feel for the rest of the day which I think is really special let's talk about an unusual one we've had two that seem like pretty cut and dry like exercise as a priority very busy people Jim Carrey
let's talk about his routine very famous comedian apparently he has just this one daily ritual that at 11 a .m every single day he calls himself and he pretends that it's someone from the past calling him with some news or calling him to tell him something and he comes up with a new character every single
day and it's like a creative exercise for him to like get the juices flowing so there you go there's another example of how it can be very much suited to who you are i want to touch on one more famous morning routine you've probably heard of it before it's andrew huberman's very famous ritual for his early
mornings so andrew huberman he is a neuroscientist you may have listened to him on the huberman lab i will say i don't necessarily agree with everything that the man has to say but his morning routine is definitely interesting definitely provocative and according to his own research highly productive
so let's talk about it so his morning routine consists of waking up two to three hours before you habitually wake up so most of us have obviously we have circadian rhythm we have a body clock most of us have a time that we would naturally like to wake up at you know i know for me it's around eight o
'clock like that's when my body is like all right we're awake if i oversleep past that time i always feel a little bit groggy if i get up earlier i'm always a little a bit like I have to really pull myself out of bed he says that's a good thing get up two to three hours before you would habitually wake
up then hydrate drink 500 mils of water get 10 to 30 minutes of morning light exposure this one's a bit hard like if you live somewhere that's really dark in the mornings like you know if your normal wake up time is eight and you have to wake up at six or five and the sun doesn't rise till nine this seems
like a bit of a Californian thing but let's keep going then you want to exercise for at least 40 minutes 40 minutes three to four times a week either cardio or weight training shower and then you do 90 minutes of focused work before lunch or like just in that first early morning bit 90 minutes apparently
that's like you should be able to sit down and just knock out all those early morning things and then he has something for his afternoon as well which is he does like 10 to 30 minutes of non -sleep deep rest or hypnosis or a nap and then he gets 10 to 15 minutes of evening light exposure intensive some
key points to this his focus really seems on streamlining alertness being very in touch with his body he also has this thing of like delaying caffeine intake by like an hour and a half after you wake up so really letting our bodies naturally regulate through light exposure through hydration which you
know really does prepare the body and it stimulates a lot of neuromodulators and increase arousal and mental acuity throughout the day it's a good thing but if we're going to look at all of these routines holistically they do have one thing in common they all revolve around the thing that is most important
to that person and a singular non -negotiable whether it's exercise whether it's makeup whether it is alertness whether it is a phone call and what those like priorities indicate to me are values.
They suit the person's values.
Is it family, creativity, confidence, mental clarity, physical health?
And that kind of leads me to the question, right?
Is there a best routine of all these examples?
Is one of them best?
And the answer is, you know, a little bit more complicated than you would think.
We're going to talk about all of that and more.
Stay with us after this short break.
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is there a perfect routine the answer is no there is not a universal routine that is going to work perfectly for everyone but there are ingredients to a routine that will most certainly help you and also a routine that will hit some of those core pillars of health that we want to target firstly if you're
going to start with a routine choose either the morning or the evening this is an amazing day like way to bookend your day with good habits so I feel like a work you know a midday routine or workday routine is a little bit complicated and takes a lot of effort but your evening and your morning routine
they kind of only take like an hour or an hour of half so that's really where you should begin to focus I think you know your morning routine sets the tone but your night routine gives you the last taste of the day it allows for restoration whatever one you choose depending on which you choose what each
of these routines need to be centered around is something to do with sleep something to do with movement and something that is going to make your life easier so for example laying out your outfit for the next day gratitude journaling not going on your phone 30 minutes after you wake up or 30 minutes
before bed most effective routines contain at least two of the above and they start small before expanding you know after that some people might add in meal times, liquid, showering, makeup whatever it is that you know you feel needs to be done it is structured around firstly things that are small and we're
going to talk about why that's important something that I really think if you are more focused on creating like a daily routine instead of setting up like a specific time blocking agenda to begin with instead I want you to kind of think about a checklist routine instead of like a specific time routine
and it's my opinion that your daily checklist your daily routine checklist should prioritize these five things something for your health something productive something for your mental health something for you socially and something just for you so health productivity mental social just for you if you
want to hit the five pillars of happiness in our life you may also include spirituality in there those are the ones that i would be focusing on so gym in the morning writing out a to -do list as soon as i sit down at my desk 10 minutes of meditation seeing friends for lunch or dinner and then watching
my favorite show or doing something crafty before bed like that is the perfect day that involves specific protocols I know will make me happy it also makes sense that like when we're talking about choosing routine different routines are going to work for different professions different personalities
different people so if you are someone who works night shifts a morning routine starting at 6am isn't going to work for you because you're just clocking off or you're at the end of your shift if you're someone who has ADHD a highly intensive time bound routine with many many steps many different parts
also probably won't work or maybe it will actually you know I have been seeing recent studies about how time blocking for ADHD is really effective really helps with time blindness but I think you've had to have had some practice before you jump straight in my point is really this you've got to choose
what's best for you I do not wake up at 6am because I know that I am most productive between 7 and 10pm so I want to prioritize that time period of my life knowing that that's where my peak performance is rather than trying to fit myself into the circle or the box of someone else's routine.
So coming back to what we were talking before, how do I choose my routine, how do I start with the structure, once you've kind of decided morning or night routine, the first thing I really want you to do is reflect on one thing that you are trying to prioritize in your life right now.
Some examples, is it exercising?
Is it limiting social media time?
Is it reading more?
Is it feeling more rested?
All of these sound amazing, I want you to choose just one.
That is going to become the centerpiece upon which you are going to build everything else around.
So let's say your biggest goal is to get more daily movement you know you work in an office you sit all day you're feeling sluggish if that's your priority then I want you to assess your day for where there is the most time loss by doing a quick time audit.
Basically when you do a time audit you're meant it's really meant to help you identify where you are perhaps dedicating too much time to what I call lost hours.
So lost hours include time scrolling your phone time sleeping past the point of restoration time spent in bed time spent procrastinating of course sometimes you know having a bit of bed rot or brain rot is helpful sometimes you really do just need to turn your brain off in front of the tv for a little
while sometimes you have slept 10 hours because you really need it but if that means if that is consistently and it's not actually helping you that is where your lost hours are probably sitting so where in your day do you have the most lost hours is it morning middle of the day or afternoon slash evening
let's say for this example it's evening that is where you're going to choose your first routine where you have that priority that you want to get done you're going to put it where there is most time wastage pretty simple this also really helps you work with what you have instead of feeling like you
need to eat into more valuable things in order to get stuff done like working out like you're finding space that you already have available like i said before we are also going to structure our routine for seven to eight hours of sleep so know where you want to in like where do you want to sleep are you
someone who prefers an early night or a sleep in in this case we're doing evening so we are perhaps i'm guessing considering a bit of a sleep in and choose where you want to insert your major habit, what you want your bedtime to be, and work backwards from that time to kind of create the structure.
So I want to go to bed at 11pm.
My major habit is that I want to work out.
I want to work out at least three hours before bed.
I'm going to have this really nice evening afternoon routine working towards this idea that I will be in bed at a certain time.
So this is kind of how I do it.
If I know I want to go to bed at a certain time, I know I want my teeth to be brushed, my face to be washed, my sheets to be all cozy, my water to be filled by another time.
So let's say an hour.
And I know I want to get home from the gym and do X, Y, Z for maybe like 30 minutes, have a bit of a decompress.
So my routine would be okay I finish work I go home I make dinner I go to the gym for an hour even if the workout is terrible I stay for an hour then I come home and then I start that secondary part of my morning routine that kind of caps caps off the night but really the one thing I want to ensure
that you get out of this is that we are focusing on only one habit that we consider tier one so your tier one habit is the one thing you cannot compromise on as you get better at not compromising on it then you can start adding in tier two habits like a five minute meditation or a 15 minute you know
journal practice or of sunlight the reason this is important to secure is that even if you fail a tier two habit your day will still be a victory if you get your tier one habit done and this really avoids like a very unhealthy all or nothing thinking mentality needing to have a routine with a thousand steps
we really want to standardize one activity before we add or optimize other areas so i say this because i see many people try and create those crazy morning routines it's too complex it's too complex to have too many small things that have too small minuscule you know time blocks and hope they all add
up because things happen things go wrong we're busy we're tired we want to simplify the process also research from the University of College London found that on average it takes 66 days for a new habit to stick if you have too many habits they ain't gonna stick there's gonna be too many of them that you
need to be really really loyal and dedicated to for you know almost two and a half months at that point so if you set and you stick to a new plan or a new habit for 66 days there is a good chance that that routine is going to become something that feels like a non -negotiable and then you add on from there
like i always think about it like building a house you don't put the furniture in before you have a floor plan or foundation this is known in psychology and in other areas as the compound effect and it is a proven strategy from there we can also habit stack i feel like i've spoken about this before
habit stacking feels like magic honestly what it involves is taking one thing that you already do and then just adding one more thing to it you know brushing your teeth in the shower listening to your lectures whilst on the treadmill calling your long distance friends whilst meal prepping remember your
time during your day is expansive it's not just linear it can hold multiple tasks at the same time I think my other biggest tip for setting up a routine is to romanticize your routine rather than feeling like it's something you have to do that you must do, that you're dragging yourself into.
I love the feeling of exercising in the evenings so I can be kind of like all sweaty and like cap off my day with some final real push and then I get to have this really nice shower like I like how that makes me feel.
I love how romantic it feels to work late into the night like I'm like some tortured writer or like a hard -working CEO like I like that feeling I romanticize that feeling my friends who swear by their morning routines always tell me how peaceful and quiet it is before the sun comes up and what it's
like to really just spend three minutes with their coffee and just focus in on all the sensations so that is really the second part of what I want you to do once you have your baseline secured once you've decided on the major habit once you've decided whether it's a morning or a night routine then it's
time to be like wow I'm so lucky I get to do this this is fun this is a process this is almost a bit sentimental a bit romantic I'm gonna move on from all the warm and fuzzies and many many benefits of routine let's talk about some of the criticisms because nothing is ever 100 % faultless otherwise obviously
everyone would be doing it and routine setting routine building is no different.
The biggest issue or struggle that people have with routine, and let me know if you relate to this, it's that A, it can be really boring, and B, it can be difficult to be spontaneous.
The monotony of doing the same thing every single day can weigh you down.
It has its own name.
It's called the Groundhog Day effect, named after the movie Groundhog Day.
So the groundhog day effect basically refers to the feeling of repeatedly experiencing the same day over and over again and how that leads to a lot of frustration a lack of purpose a lot of boredom and it makes you feel like there's nothing new in your life which can at times also make us quite
