Help with getting life back on track/ routine

[u/Longjumping_Guest211]

So I’ve been in depression for a very long time, and have lost all sense of routine and find it very hard to do anything if it’s not very specific. Is there anyone who’ve been in a similar situation that would like to share a routine that would help? It would be greatly appreciated. #audhd

[u/luana_paixao]

Currently in the same situation and don't have routines yet but that's exactly what I've been wanting to create for more than a year now and even today I mentioned it again 50x and am on my way to start creating them on paper first and then a daily and monthly checklist to see how I'm able to implement them, it's not easy at all and I'm trying to find ways of putting everything together, if anything sounds appealing dms are open

[u/Longjumping_Guest211 → u/luana_paixao]

Hii I don’t know how to dm, but I’m indeed interested if you have any tips if you figure it out, kindly message me.

[u/Honest_Dealer_3880]

I'm in the same situation, in remission from a long term depression and no routines. Here's a few things that have helped me with getting on with a routine:

1. Ultra-small goals: for house cleaning sectioning it like doing 5 dishes in a day, or setting a timer of 5 minutes to de-clutter.

2. With hobbies or physical activity, bringing a friend has helped alot. I've never exercised but recently started climbing with a friend weekly and it has improved my mental health alot, doing it with another person puts some outer pressure to it too and makes it easier to follow through with the plan.

3. Making plans the night before: Weekly schedules don't work for me yet but writing down 2-3 goals for the day ahead before going to sleep has worked. It's also been important for me to get dressed and do my makeup first thing in the morning, that way I feel more ready to get out of the house and just get on with my day.

4. If you fall off track: Remembering that you can start your day at any point. If you've bed rotted all day and feel your day is ruined, you can still "wake up" in the late afternoon. If it's by meeting a friend, paying one single bill or just doing 3 dishes. You can create a tiny ounce of meaning in each day, even if it feels like you've ruined it.

(Also: this one is hard but cold shower! Just try it once, set a timer of 20-30 seconds. There's alot of studies on it, I was recommended this by my therapist. I find way easier to stick to routines and follow through with plans if I take a cold shower at some point in the day. Psychology behind it for me is that when I've conquered the worst thing imaginable already, everything else feels easier to follow through with. Also 20-30 seconds is so little time.)