Rest, Routine, and the Power of Movement

Why structure and physical activity help—even when you don't feel like following them.

When your symptoms are unpredictable, establishing a routine doesn't mean adhering to a rigid schedule—it means creating a framework that provides stability. Routines anchor your day, build muscle memory for survival, and help you remember who you are on days you might forget.​

This chapter focuses on finding a rhythm that aligns with your life, incorporating both rest and movement to support your well-being.​

🔹 Why Routine Matters

Establishing a routine offers several benefits:​

• Reduces Decision Fatigue: Minimizes daily choices, conserving mental energy.​

• Regulates Sleep and Appetite: Consistent routines can improve sleep quality and stabilize eating patterns.​

• Provides Stability Post-Episode: Offers a framework to return to after experiencing a symptomatic episode.​

• Lessens Time Distortion: Creates a structured flow to your day, making time feel more predictable.​

• Highlights Slips Early: Helps you notice when things are starting to go off track, allowing for timely interventions.​

You don't have to be perfect. You just need enough routine to keep from spinning out.​

🔹 Incorporating Physical Activity into Your Routine

Regular physical activity is a cornerstone of mental and physical health. Engaging in movement can:​

• Boost Mood: Exercise releases endorphins, natural mood lifters that can help alleviate feelings of depression and anxiety.​

• Enhance Cognitive Function: Physical activity improves thinking, learning, and judgment skills.​

• Improve Sleep Quality: Regular movement can lead to better sleep patterns, which are crucial for overall well-being.​

• Increase Energy Levels: Engaging in physical activity can provide a natural energy boost, reducing fatigue.​

🏃‍♂️ Mini Guide: Motivating Yourself to Move When Experiencing Avolition

Avolition, characterized by a severe lack of motivation, can make initiating any activity challenging. Here are strategies to help incorporate movement into your day:​

1. Start Small: Begin with manageable activities, like stretching for a few minutes or taking a short walk. Small successes can build momentum.​

2. Set Realistic Goals: Aim for achievable targets, such as a 5-minute walk, and gradually increase as you feel able.​

3. Make It Enjoyable: Choose activities you find pleasurable—dancing around your kitchen, yoga, or a leisurely bike ride—to increase the likelihood of consistency.​

4. Incorporate Social Support: Engage in physical activities with friends or join a group class to enhance motivation and accountability.​

5. Use Reminders and Schedules: Set alarms or calendar notifications as prompts to engage in physical activity, integrating it into your daily routine.​

6. Celebrate Progress: Acknowledge and reward yourself for any effort made, no matter how small, to reinforce positive behavior.​

📱 Tracking Your Activity

Monitoring your physical activity can provide motivation and a sense of accomplishment. Consider the following methods:​

• Smartphone Apps: Utilize built-in apps like Google Fit on Android devices or the Health app on iPhones to track your steps and activity levels.

• Smartwatches and Fitness Trackers: Devices such as the Samsung Galaxy Watch or Fitbit can offer more detailed insights into your activity, including step count, heart rate, and calories burned.​

Tracking your steps can serve as a tangible reminder of your progress and encourage you to maintain or increase your activity levels.​

🔁 Build a Bare-Minimum Routine

Even during challenging times, establishing three daily anchors can provide structure:​

• Morning Ritual:

  • Drink water.​

  • Stretch or engage in light movement.​

  • Take medications.​

• Midday Check-In:

  • Eat a nourishing meal.​

  • Step outside for fresh air or a brief walk.​

  • Connect with someone—a friend, family member, or support group.​

• Evening Wind-Down:

  • Dim the lights to signal the body it's time to rest.​

  • Engage in a calming activity, like gentle yoga or deep-breathing exercises.​

  • Prepare for bed, aiming for consistent sleep and wake times.​

This foundational routine integrates rest and movement, supporting both mental and physical health.​

By weaving physical activity into your daily routine, you create a balanced approach that honors the need for both movement and rest. Remember, it's about finding what works for you and taking small steps toward a healthier rhythm.