How Routine Is My Superpower In Sobriety

The key to freeing up cognitive bandwidth and overcoming that 5pm pull to wine o'clock

I’ve had a lot of conversations this week about the power of routine and structure to free up mental capacity. The more our day runs with a rhythm, it really helps to create mental space. When we’re trying to keep up with a unwritten mental ‘to do’ list, or making decisions in the moment telling ourselves we’re going with the flow…that’s when we get cognitively exhausted. When we’re mentally tired, that’s the danger zone for the wine witch (or even the sugar monster) to begin whispering. When you’re changing something fundamental and breaking or building new habits, routine is your friend.

Routines don’t keep us stuck, they actually free us mentally because they build consistency.

The power of routine

Every morning as I run my eldest daughter to the bus stop I see a retired lady who lives in our village doing her morning dog walk. Without fail we meet her in the same spot each day as we return from the drop off, at the same time and then when I head back out to take my youngest to school she is doing the return loop back home. She always takes the same route, stops at the little village shop to pick up a couple of bits and then walks back through the lanes to give her dog some exercise… come rain or shine. She has her structure and is a happy soul whenever we stop to talk to her and I love that. My grandparents used to be the same, they would have certain days that they visited the shops and certain meals on particular days and there is a lovely simplicity to that approach.

It got me thinking about the power of routine and also about the joy of it because this has now become a productivity hack that I’ve used for so long that I sometimes forget I do it! My daily schedule also helps with procrastination, helps to motivate me and overcomes any impending boredom (something I was so concerned about feeling in sobriety).

You’d think that as I am neurodivergent that I wouldn’t like predictability, that I would crave variety and get bored easily, but actually the opposite is true. Over the years I’ve discovered that a plan of action each day brings me a sense of stability that I secretly crave and it grounds me. I’ve also integrated morning routines to support my mental health. I read Hal Elrod’s book ‘The Miracle Morning’ over a decade ago and loved the idea of starting each day with a mini routine to get my mindset on side. The challenge I had though was that as a drinker I would very often not be at my best in the morning and so getting that practice to stick was nigh on impossible. Once I went sober I created a structure that works for me and when I work with clients to help them in going sober we build in daily practices that will work for them to get them in the right mindset.

From the moment we wake up to the moment our head touches the pillow at night, routines can significantly impact how we feel and how productive we are.

Why are they so important?

A well established routine is a really great way to improve your mental well-being and to boost productivity but there is more to it than that… it also reduces decision fatigue.

Decision fatigue was something that used to exhaust me as a drinker. I was constantly plagued by the ping pong thoughts of “will I drink/won’t I drink/how much will I drink/I shouldn’t be drinking” as I desperately struggled to keep a handle on alcohol. The thing is, I was fighting a losing battle as alcohol is an addictive substance so this mental chatter was exhausting. So now, anything I can do to reduce that awful fatigue that comes from making unnecessary decisions is a welcome release, even in sobriety. This is a technique that is used by some of the world’s greatest entrepreneurs and great thinkers. They don’t waste time on the small stuff, they have consistency in things like how they dress or what they eat so that the bigger decisions have their full attention.

✨ Structure and stability

We may like to think that we want to be spontaneous and to just ‘go with the flow’ but actually the unpredictability of life can cause feelings of stress or overwhelm for most people. It isn’t how most of us are wired as our brains like predictability. We simply like to know what to expect a lot of the time because that way we’re using less cognitive energy and saving it for the decisions that really matter.

When we have too many decisions to make it can lead to mental fatigue and anxiety. Setting aside certain times of the day for work, meals, exercise or study brings a stability that can then provide a sense of control, which can be especially important during times of uncertainty or stress. It also then frees up your mental capacity for what matters.

Having a structure like this certainly helps me feel less overwhelmed. I even operate a default diary and I have done for years. This is where you block out times and days for particular activities and it works a treat. For example, I know that my pilates classes happen before the work day starts, my reformer is a Friday lunch and the weekend starts with Dynamic Flow on a Saturday. Even when someone else is controlling the schedule, I like to plan it in the diary so that I know what I’m doing and I stick to it. I know that my dog walks happen after work to get my steps in and my admin is done on a Friday afternoon. It’s all in the diary, defaulted. That predictability may seem boring at first glance but actually it stops the constant chatter I’ve had in the past where I’m going about my day with the bubbling thoughts of “I must get a workout in” or “have I worked out enough this week?”.

Having a structure can prevent you from feeling overwhelmed and when everything has a time slot, you can allocate your energy efficiently, knowing that you’ll have time to focus on work, take breaks, engage in self-care, and still enjoy personal time with loved ones.

✨ Boosting Productivity and Efficiency

Since sharing elements of my life on Instagram on my sober account, I frequently get asked how I fit everything in as I appear to do a lot. People are perplexed as to how I manage to run a family home, a busy clinic, be there for the school runs, fit in all of my exercise, read all the books that I want to, record the podcast episodes (and edit them), write these articles and do life admin alongside all of those things… oh and also walk and look after a dog. It’s a lot but one thing I know from experience, is that I would feel overwhelmed if I wasn’t operating from some sort of structure.

Finding my sweet spot with feeling energised, riding my natural energy levels and not taking on too much has been an absolute case of trial and error but structure really helps. I am also always aware of the signs of burnout to avoid it… for me that begins with a sore throat. I’ve found that key to achieving goals, whether personal or professional, lies in consistent effort and my routine helps me by encouraging me to engage in smaller steps towards a bigger goal over time.

Instead of waiting for motivation or inspiration, my routine provides a framework to get things done even when I’m not feeling my best… especially when it comes to just sitting down and ‘getting on with it’. It may be a task I’ve been putting off or a piece of work that I’m not looking forward to, I block the time and just do it, no excuses. I also find that this structure helps to create momentum which motivates me to continue on with the next task and avoids procrastination as I get my dopamine hit from ticking off the next task on the list.

✨ Mental Health and Well-being

A consistent routine can help reduce feelings of anxiety, depression, and stress. In many ways, routines bring a sense of calm and comfort to our lives as they allow us to manage our day, establish expectations, and reduce the unpredictability that can create uncertainty and distress. When you wake up each day with a structured plan, it feels less like you’re reacting to life and more like you’re proactively managing it and that feels good.

The process of setting goals, establishing time for rest, and including self-care practices can also work as powerful mental health tools. As human beings, we thrive on predictability, and this consistency helps to stabilise our mood and to improve emotional regulation.

✨ Improving Physical Health

One of the most significant advantages of structure is that it promotes better physical health through consistent habits such as exercise, eating healthily, and getting enough sleep. For example, I always incorporate exercise into my day whether that’s a morning walk, afternoon jog, or a pilates class, it is a non-negotiable. Of course this extends to routines around eating as well. Having those structured times for meals means that you’re less likely to skip meals or have unhealthy snacks in desperation and hunger. As sleep is also so essential for health and well-being, bedtime is also set with certain practices in place to elicit sleepiness in order to promote deeper and more restorative sleep.

✨ Building Good Habits

The key to cultivating good habits is consistency. By incorporating positive behaviours into a regular routine, you are more likely to make them stick. For example, setting a target of reading for 15 minutes before bed can gradually turn into a lasting habit of reading every night. Similarly, setting aside time every day for self-reflection or journaling (which I’m a massive fan of!) can lead to a deeper sense of self-awareness and mindfulness. Routines can also help you break bad habits. By replacing negative actions with more constructive ones, you rewire your brain and create healthier patterns over time.

✨ A Sense of Accomplishment

Who doesn’t like a feeling of having achieved something by the end of the day? I’ve had so many days before building in more structure where I’ve felt like I’ve not stopped, but can’t quite put my finger on what I’ve done or achieved. I felt at one point like I was a busy fool. Now I know that I’m productive because my outputs and my diary shows me I am.

A routine allows you to set achievable goals and check them off, which can help you feel accomplished. The biggest gain for me is also the fact that when you have a structured approach to your day, you’re less likely to procrastinate. The sense of purpose that this provides pushes you to follow through on commitments, rather than letting important tasks slip through the cracks.

✨ Making Time for What Matters

I don’t just schedule things that I have to do, I schedule time for the things that I want to do as well. I make sure to allocate time for myself and for loved ones in my day. It really helps me to be more in the present moment and not constantly swept away by that feeling of busyness that can come from a disorganised day where you just feel like you just don’t stop.

✨ Building Resilience

When it comes to times of crisis or uncertainty having consistency really helps. Knowing that you take the dog for a walk at a certain time of day is a simple but grounding activity amidst a storm. Routines can serve as an anchor when life feels unpredictable, they don’t eliminate challenges, but they provide stability in the face of them.

Some ideas to implement…

A well rounded routine should include elements that touch on self care, some productivity and a good amount of personal growth.

I always say that the bare minimum is to pick up your journal in the morning and write out three gratitudes (one related to sobriety) which literally takes a couple of minutes as you first wake or as you drink your morning coffee. Then you can build your routine around that… some ideas are:

• Doing mindfulness or meditation to listen to your inner voice before you get out of bed

• Breath work to slow and set the tone for the day and to ground into the moment

• Journaling how you’re feeling and what you’d like to get out of the day

• Writing out a ‘to do’ list so that you then get the dopamine hit of checking things off

• Visualising what you’d like to achieve

• Reading a few pages of something inspiring (we often try to sit and read for too long and then set goals for reading time that just aren’t possible to fit in). Set yourself mini goals and then chip away at that book you’ve been meaning to read bit by bit

• Incorporating movement, stretching or yoga - maybe a dog walk if you have one

• More vigorous exercise like an aerobic workout or a trip to the gym

• Ending your morning shower with a cold burst to boost dopamine

• A healthy breakfast to keep you energised and help with focus

• Listening to a podcast as you drive or walk to work

During the day implementing a default diary where you block out times of the day that are non negotiable for things that matter to you helps rather than trying to slot those in. I also know my creativity peaks late afternoon and so that’s when I will often set aside time to write an article or to plan social media activity. I even go so far as to colour code my diary so that I can see at a glance each day that I have balance across everything I’m fitting in. I’ll do an article on default diaries soon or you can google to find examples.

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And then at the end of the day it’s important to prepare and wind down properly to rest, particularly when you’re going sober as you won’t be using alcohol as an artificial ‘wind down’ tool. A really good solid bedtime routine is an absolute game changer for improving the quality of your sleep and easing you gently into a restful night. One of the biggest things is to keep to the same times for your routines so that it requires less cognitive energy.

Some ideas are:

• Doing a hypnosis or relaxation before bed

• A hot bath or shower

• A hot drink

• Limiting screen time

• Reading fiction

• Doing a progressive muscle relaxation

• Gentle yoga or stretching

• Journaling your thoughts or worries

• Making a ‘to do’ list for tomorrow

This is all about signalling to your brain and your body that it is time to rest.

I hope you’ll see from this article that routines are more than just a set of actions we repeat every day, instead they are a cornerstone for a well-balanced, productive, and fulfilling life. They provide structure, reduce decision fatigue, promote mental and physical health, and support the development of good habits. Whether you’re seeking to achieve your goals, improve your health, or reduce stress, a solid routine can guide you toward success and well-being. In essence, routines help us reclaim control over our lives, creating a steady path toward personal growth and happiness.

What is non-negotiable for you each day? Join me in the comments…

About Louisa

Louisa Evans is a UK-based practitioner with a background in Cognitive Behavioural Hypnotherapy and a Master’s degree in Psychology. She specialises in helping people change their relationship with alcohol, rebuild self-trust and create lasting change using evidence-based psychological tools, CBT and hypnosis.

Louisa is a Member of the British Psychological Society (BPS), a Senior Member and Registered Supervisor with the ACCPH, and an accredited practitioner with both the GHR and GHSC. She has supported hundreds of clients internationally through one-to-one work, courses and educational resources focused on behaviour change and emotional regulation.

Her MSc research focused on alcohol use and menopause, and she is now preparing to begin doctoral research exploring the intersection between alcohol, coping and neurodivergence. You can find out more at www.louisaevans.com or listen to her podcast The Sober Rebel for thoughtful conversations about life beyond alcohol.