For most people, the first week or two of self-isolation felt surreal, and like each day was a jigsaw puzzle. Each of us were trying to figure out how to put together the pieces of this new restricted life together in something that resembled order. With the outbreak of COVID-19 and resulting ongoing self-isolation, the importance of establishing and maintaining a new routine has been highlighted by many. The World Health Organisation (WHO) has encouraged us all to “maintain familiar routines in daily life as much as possible, or create new ones, especially if children must stay at home”.

While most would accept that this as logical advice, its interpretation and practical implementation can create some ambiguity. There are also often competing needs to be juggled within one household meaning routines need to be flexible. In this post we hope to offer some practicality to this advice

Why has there been such a focus on routine?

The human mind thrives on predictability and a sense that we are master of how our days evolve. In these times of uncertainty, it can feel like we have lost an element of control in our day to day lives. This can evoke feelings of fear, stress and panic. Creating a routine can offer a way of obtaining the sense of control and predictability which our minds and bodies are craving.

In stressful times, our basic self-care routines tend to slip. We might begin to push out our bed time, snooze the alarm in the morning and maybe even skip a meal during the day. While there will be days where everything feels like too much and we need to allow ourselves time to feel or rest through a lie-in or some extra Netflix time, these days should be balanced with a regular routine and structure to our days.

Routine is of particular importance when you have children at home. Many children thrive when there is a sense of predictability to their day. Have a look at our previous blog post on “surviving school holidays for kids who need routine” for some ideas on developing a routine for children.

How can I build a routine?

Routine is of course unique to each of us. Overall, it is important to maintain as much as possible the elements of life that have supported positive physical and mental health. Here are some general ideas for different aspects of your daily routine:

·       Maintain a regular sleep/wake schedule

·       Keep up with personal hygiene and get dressed before starting your day – we know PJ’s on the bottom, professional on top can feel like a luxury to begin with, there is some advantage to having clearly distinguished work and home attire

·       Eat regular meals at regular times

·       Exercise – go for a walk or run to get some fresh air or participate in an online class. Lots of local gyms and yoga studios have released online classes. There are plenty of free options, although this may also be a nice opportunity to give a small donation or pay a small fee to support local studios.

·       Productive activities – completing work, taking on household tasks that you may have been putting off for a while, or just reading a good book

·       Productive activities should be alternated with rest – sit down, chill out, have a coffee!

·       Fun activities – don’t forget to have some fun! Create a project, do a puzzle or bake.

·       Mind your mental health – practice a mindful meditation, do a breathing exercise, take some time to connect with your inner world and journal your thoughts and feelings

·       Connect with others. Many of us are feeling the impact of less face to face interactions with our friends and loved ones. Although we may not be able to see these people in person, it is important to maintain connections in whatever way we can such as  speaking on the phone, having a video call, hosting a video quiz night or even  a Netflix party.

If you’re working from home…

·       If possible, try to keep to your usual work hours. Time you save from commuting is an opportunity to exercise, rest or spend time with your loved ones, not to work more!

·       If possible, set up an area where you can work. This will help to keep some boundary physically and mentally between work space and home space.

·       Take movement breaks – try to get up and move around the room every hour.

·       Keep in touch with your colleagues. Impromptu interactions and coffee breaks which we typically have in a work space contribute to team morale and fulfilment. Try to set up a virtual coffee break with your colleagues.

·       If you have children at home, be upfront with your employer and manage expectations of the amount and quality of the work you can do from home. Try to share the responsibilities if you have a partner or another adult in the house, and if possible, set up activities for the children that don’t require supervision. Rosters might be everyting here – however if you have to wake up earlier and work later make sure you have time off during the day to enjoy your time with the children.

If you have recently become unemployed…

·       Firstly, cry, freak out, do whatever you need to express your distress, then try and focus on some of the below:

·       Losing a job can have a negative impact on your self-esteem and wellbeing. Try to remember that we are experiencing a global pandemic. Job loss is unfortunately inevitable and almost certainly not a reflection of your skills. Tune into your thoughts. If you notice a critical voice appear, try to adopt a more self-compassionate approach. What would you say to a loved one who had lost their job?

·       Look to the government support options. Focusing on immediate practical solutions will help you regain a sense of mastery over your immediate future. If like many of us you find the information on relief packages vast and too much to decipher, turn to someone you trust to figure out what solution best meets your needs and circumstances.

·       As part of your daily routine, schedule for time to pause and reflect. Reassess your goals and values and contemplate what direction you would like to take your work in the future.

·       Use the time to upskill, whether that’s a one hour online tutorial, or signing up for a new course or diploma.

·       Reach out to your contacts and search for jobs online for short periods of the day. Although unemployment is widespread, some areas in high demand are continuing to hire. We have heard about some interesting opportunities arise through the ‘Work for Victoria’ initiative.

If you have children at home…

·       Do what works for you as a family. This is not the time for strict ideals or striving for perfection.

·       Stress less when it comes to screen time. Although It can be useful to limit screen as a rule, a little bit of extra screen time which allows you time to get some work done and occupy the children for a few minutes is ok. Maybe explain to children if they are old enough that this is a temporary measure while you are self-isolating.

·       During term time, set up a school area for you children in a similar way to setting up an office space for yourself. You can have some fun with this, by making a sign which reads “X’s classroom”

·       Write out a schedule with your child for term time and holiday time.

·       Compile a list of activities to keep your children entertained during break times such as making play dough, rearranging their bedrooms, creating a family portrait or baking some tasty treats.

If you are struggling with your mental health this time, please do not hesitate to seek support. Reach out to friends and family, speak to your GP or your psychologist.