The transition into retirement and beyond can be a challenging time. While some people thrive on the newly found time that they have available, others struggle with the lack of a consistent routine that they are familiar with from their working lives. Ultimately, structure can bring a sense of comfort, stability and security at any age, but is particularly important later in life.
A consistent routine has numerous benefits. It can help reduce anxiety, support independence, and help optimise an individual’s overall health and well-being.
This blog will discuss why routines are so important in older age, tips for creating a successful routine, and offer practical advice on how families can help support their loved ones.
Why Routine Matters in Later Life
As humans, we find it difficult to cope with unpredictability. We also tend to struggle with having excess time on our hands, leaving the door open for unproductive procrastination. A daily routine can help reduce feelings of anxiety, support memory function, and restore a sense of purpose to daily actions. This is particularly important for people living with dementia or other cognitive difficulties, as routine helps to minimise confusion and increase confidence in their abilities.
Having a daily structure can:
- Provide clarity on what to expect throughout the day.
- Reduce mental fatigue and decision-making burden.
- Break things down into more manageable goals.
- Ensure vital activities (such as taking medication) are not forgotten.
- Relieve anxiety and stress.
- Prevent the avoidance of critical self-care activities.
- Enhance sleep quality, medication adherence, and overall mood.
Our bodies thrive on routines. Familiar regular rhythms support both physical and psychological health.
Key Benefits of a Daily Routine for Older Adults
A well-thought-out routine can positively affect every aspect of life. We are going to cover some of the key benefits of structure and routine below.
Improved Sleep Patterns
Setting a consistent bedtime and waking up time can help to regulate the body’s internal clock (also known as your circadian rhythm). A regular sleep schedule leads to a better night’s sleep, fewer overnight disturbances, and more well-rested and productive days.
Better Medication Management
A routine can make it easier to remember to take medication correctly. Tying medication to regular daily events (such as mealtimes or personal care) reduces the risk of missed or duplicate medication doses.
Enhanced Physical Health
Consistent mealtimes alongside regular hydration and exercise are all vital for maintaining physical health. Benefits include better digestion, more stable energy levels, and reduced vulnerability to illness.
Reduced Anxiety and Confusion
For those with memory difficulties (including people with dementia), a consistent schedule is particularly important. Routine can provide a sense of control and predictability, reducing feelings of anxiety, stress, and disorientation.
Increased Independence and Confidence
When an individual’s daily routine is predictable, they are more likely to be able to perform tasks independently and confidently. This can help to promote a person’s self-worth and dignity.
Elements of a Balanced Daily Routine
A daily structure doesn’t need to be absolutely rigid. The best routines often rely on a few simple activities that provide a foundation for the rest of the day. Tasks need to be flexible and adapted to preferences and energy levels.
Morning Activities
- Wake up at the same time every day
- Personal hygiene activities
- Breakfast and morning medication
- Light movement (for instance, stretching or a short walk)
Midday Activities
- Hobbies, household tasks, or social interaction
- Lunch and midday medication
- A short rest or relaxation activity
Afternoon and Evening Activities
- Spend some time outdoors if possible
- Dinner and evening medication
- Enjoy a relaxing activity (TV, reading, etc.)
Bedtime Activities
- Establish a wind-down routine (pyjamas, hot drink, reading, etc.)
- Nighttime medication
- Stick to a consistent bedtime
Routines should be adapted to meet each individual’s needs. This includes time for hobbies and any relevant spiritual activities.
Creating a Routine That Works
Building a routine doesn't have to be overwhelming. Think about one or two small things that can be easily implemented. Start small and gradually build up a structure that meets your loved one’s needs and preferences.
Some practical considerations when building a sustainable routine include:
- Involve the individual - Whenever possible, involve them in planning their schedule to reflect their personal preferences and needs.
- Use visual aids - Using calendars, notes, clocks, or whiteboards can help reinforce structure.
- Start small and adapt over time - Routines should slowly evolve to reflect changes in needs (including health, energy, and interests).
- Keep it flexible - Things change, and life doesn’t always go to plan. Aim for consistency, but avoid rigidly seeking perfection.
- Consider physical abilities - Think about how long activities may take, allowing for adequate rest between physical activities.
Utilise tools such as planners or reminder apps to support the transition to a new routine, particularly for individuals with memory impairments.
Overcoming Common Challenges
When first trying to establish a new routine, you may come across certain obstacles to change. It’s important to recognise and address these barriers early to maximise a routine’s long-term success.
- Resistance to Change: Make sure that changes are introduced slowly, clearly highlighting the benefits that these changes will have. Start small with one or two structured activities and build from there.
- Cognitive Impairment: For people with dementia or other memory/thinking difficulties, it’s important to recognise that change comes slowly. Use repetition, visual prompts, and gentle guidance to support the development of new routines. Remember to keep activities simple and consistent.
- Low Energy or Illness: When we’re not feeling our best, even the simplest daily activities can feel tiresome. Allow time for adequate rest and relaxation. Structure days with high-energy tasks in the morning and low-demand activities later in the day.
- Caregiver Burnout: Routines are vital for carers too! A stable daily structure can offer predictability, reducing feelings of stress and anxiety. Make use of support services, sharing caring activities and accessing respite care support as needed.
Supporting Routine Through Family and Carers
Caregivers and family members play a key role in helping to develop and maintain routines. Family members may be providing direct care to a loved one or supporting the individual alongside professional home care.
You can support routine building by:
- Being consistent: Aim to maintain consistent care times and scheduled visits.
- Encouraging shared routines: Activities such as meals, walks, or games are a great opportunity to spend time together, reinforcing both family connections and structure.
- Accessing support services: You do not need to build and maintain a daily routine alone. Professional home care services can help to reinforce routines, offer respite, and assist with direct care needs at regular times.
- Using technology: Technology can support both the individual and their family. Smart devices and reminder apps can serve as useful memory aides.
Conclusion
A successful daily routine is a powerful yet simple tool that supports healthy ageing. From improved sleep and medication adherence to emotional well-being and independence, creating a bespoke daily structure that meets an individual's needs can transform everyday life for older adults.
Remember, start small. Start by identifying consistent times for meals, medication, personal care, and bedtime. Use these events as anchor points around which enjoyable activities can be built. With enough time, patience, and collaboration, you will be able to bring a new sense of comfort, independence, and fulfilment to your loved one’s life.
Next Step: Try planning a couple of activities that you can support your loved one with tomorrow. Think about how these can be built around their physical and emotional needs, considering their preferences and feedback.
