wellness – Women's Mental Health Blog–Dr. Felicia Wilson, LCSW

Finding Your Flow: How to Adjust Routines That Aren’t Serving You

As we transition into September, reflecting on our routines is natural. Summer is behind us, schedules are shifting, and we may find that some habits we established no longer fit our current lives.

What’s working? What isn’t?

Just like the seasons change, our lives and schedules can shift too. Adjusting routines doesn’t mean failure; it means growth and self-awareness.

Pause and Reflect

Start by taking a moment to observe your daily patterns. Which routines give you energy and focus, and which leave you feeling drained? Journaling for 5–10 minutes can help you identify what truly serves you.

If writing isn’t your thing, even a simple mental check-in while sipping your morning coffee can reveal a lot about what’s adding value and what’s not.

Celebrate What Works

Not everything needs to change. Recognize the routines that bring stability, peace, or productivity. Keeping these practices consistent is key to building a foundation that supports mental wellness.

Maybe it’s your morning walk, Sunday meal prep, or the way you tidy up your space before bed. Protecting the routines that are nourishing you creates balance and ensures you don’t feel like you’re starting from scratch.

Let Go of What Doesn’t Serve You

Some habits or obligations might be weighing you down. This could be overcommitting, staying late at work unnecessarily, or neglecting self-care.

Give yourself permission to release them, shedding what doesn’t serve you makes room for what does.

Remember: saying no is also saying yes to rest, creativity, and your mental health.

Make Intentional Adjustments

Instead of overhauling everything at once, focus on small, intentional tweaks. Move a morning habit to a time that aligns better with your energy. Swap a draining task for a restorative one. Small shifts compound into meaningful change.

Examples to try:

If long workouts feel impossible, try 15 minutes of stretching or walking.
If evenings feel chaotic, set aside 10 minutes to prep for tomorrow.
If you want less screen time, replace one scrolling session with reading or journaling.

Tiny adjustments add up—and you’ll feel the difference faster than you think.

Be Gentle with Yourself

Transitioning routines takes time. There will be days when adjustments don’t go as planned, and that’s okay. Practicing self-compassion ensures that your changes are sustainable, not stressful.

Progress doesn’t look like perfection; it looks like consistency over time. Missing a day doesn’t erase your growth; you’re experimenting, and experiments are meant to evolve.

Embrace the Season of Change

Finding your flow is about listening to yourself, noticing what’s working, and adjusting intentionally.

This fall, embrace the natural rhythm of change. Reflect on your habits. Allow yourself to grow into routines that truly serve your wellbeing. Small, mindful adjustments can make each day feel more aligned, calm, and fulfilling.

Think of September as a reset button, not just for your calendar, but for your mind and body. Just like the leaves shift colors, you too can shift into new patterns that feel fresh, life-giving, and aligned with where you’re headed.

Takeaway: Your routines don’t define you; you define them. As life changes, you have full permission to adapt, grow, and create rhythms that nurture the best version of you.

Reflection prompt for you: What’s one routine you’d like to carry forward this fall, and one you’re ready to let go of?

Back-to-School Without Breaking Down: 5 Key Mental Health Routines

The start of a new school year is always full of promise and excitement, but it can also bring considerable stress. It’s easy to get overwhelmed and neglect your own mental and emotional well-being. Yet, maintaining your mental health is essential—not only for your own sake but also so you can be your best for your students.

Here are five simple but powerful mental health routines that you can incorporate into your busy days to help reduce stress, increase resilience, and foster a positive mindset throughout the school year.

1. Morning Mindfulness Moment

Before diving into the day, take 2-5 minutes for yourself. This could be mindful breathing, a short meditation, or simply sitting quietly and setting an intention for the day. These few moments help center your thoughts, calm your nervous system, and prepare you mentally to face whatever comes your way. Over time, this practice can improve focus and reduce anxiety.

2. Midday Check-In

The middle of the day is often when stress peaks and energy dips. Scheduling a brief mental and physical check-in during lunch or a break can be transformative. Ask yourself: How am I feeling right now? What does my body need? Maybe you stretch your back, drink a glass of water, or jot down something positive that happened so far. This pause serves as a reset button, allowing you to reconnect with your needs and avoid burnout.

3. Setting Gentle Boundaries

Boundaries aren’t just for others—they’re for protecting your own well-being. Setting limits on work hours, email checking, and extra commitments can create the space you need to recharge. For example, you might decide not to respond to emails after 7 p.m., or dedicate certain evenings to unplugging from work. Boundaries help maintain balance and keep stress from spilling into your personal life.

4. Daily Movement

Physical activity isn’t just good for your body; it’s vital for your mental health. Even if it’s just a 10-minute walk, a stretching session, or a few yoga poses, movement releases tension, improves your mood, and enhances your energy. Try to build some form of movement into your daily routine, even on the busiest days.

5. Evening Wind-Down Ritual

How you end your day affects how you start the next. Developing a calming nighttime routine—like journaling, praying, reading a book, or spending screen-free time—can signal your body to relax and improve sleep quality. Better sleep supports emotional regulation and cognitive function, making it easier to face challenges with patience and clarity.

Remember, these routines don’t have to be perfect or all at once. Start small and build on what feels doable. Your mental health is a crucial part of your emotional well-being toolkit—nurture it with care.