Establish a routine to find your rhythm

21 Apr 2020
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When things are uncertain or different, trying to achieve a sense of normality may help you to cope. 

Setting yourself a routine can help you to do that. 

Plan your day

To help you manage your day effectively, download our daily planner and try following this step-by-step guide.

Download: PL Daily Planner (PDF; 95k)

1. Insert the time you wake up and the time you plan to go to bed (try to be consistent and do this at the same time every night).
2. Insert the times you (and your family) will have breakfast, lunch and dinner. Eating balanced meals at regular times is important.
3. Consider when you might do your outdoor exercise, for example a walk, a cycle or a run.
4. Schedule time to catch up virtually with family or friends.
5. Consider what you want to achieve during the day. If you are working, list the tasks you need to complete and schedule them into your working day. If you are home-schooling children, plan what their day might look like in the same way. Set yourself at least one task to complete in each box.
6. Schedule time for your interests. It's important to do something that you enjoy.
7. Make sure you do something relaxing before you go to bed. Reading or taking a bath can help you sleep.
8. Put your routine/schedule somewhere where you can see it. Tick off your tasks as you complete them. This helps you feel a sense of accomplishment.

Players live on routines

Footballers often live by routines, for training, mealtimes, and rest. 

It has been no different in lockdown. Crystal Palace's Andros Townsend explained last year how he structured his day at home.

Manchester City's Kevin De Bruyne admitted he had to structure his training during lockdown around looking after two young boys at home with his wife.

"We have found a routine that we are happy with, they [the boys] feel comfortable with, and I think that is, for all the people, the most difficult task."

Kevin De Bruyne

Southampton midfielder Oriol Romeu started his day with a walk outdoors. "It's keeping me in a good shape and making sure whenever we come back we're in a good state," he said.

And he said he stayed disciplined enough to maintain his routine throughout the day, even for the things he enjoys, such as Netflix’s Money Heist.

"It's so addictive, you cannot stop watching," he says. "I just have to watch one a day. Otherwise, I'll watch it all in one day. It's my goal or prize for the day and I enjoy it."

Leicester City's Hamza Choudhury found getting into bad habits made his day begin badly so he learnt to discipline his daily routine.   

"To start your day off early and in a good mood is so important to how the rest of your day goes," he said.

Managing your mental health

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