Have you ever felt like everything is spinning out of control during recovery? Today, let’s talk about the importance of daily routines in eating disorder recovery and how you can take control of your day.
Daily routines in eating disorder recovery can improve specific symptoms and boost overall mental health.
Routines set a rhythm for the body which helps with establishing eating, moving, and sleep cycles. The brain becomes more energy efficient and responds with a more balanced time release of hormones which affect mood, concentration, decision making, hunger, and more. The gut microbiome adapts to a regular feeding schedule and responds with improved hunger and fullness signals, less gastric distress, fewer cravings, and regular bowel habits. Sleep cycles and the quality of sleep are also improved, thus enhancing mood, emotional regulation, brain fog, and overall perceived stress. When we know what to expect, it is easier to anticipate triggers and respond with positive coping mechanisms, not eating disorder behaviors. Routines help us to feel safer and more in control. We decrease our stress by eliminating the number of decisions to be made. A structured morning routine can moderate impulsivity, boost energy, and increase resilience to daily life. When we start the day feeling confident and calm, we have a much better chance of continuing positive emotions throughout the day. Daily routines in eating disorder recovery are vital to improving mental health.
What to include in your daily routine?
Specific elements of a routine are unique to the individual, but start by addressing the mind, body, and soul.
Mind: mindfulness, meditation, visualization, breathwork, yoga, gratitude, journaling, art & expression, outdoor time, brain-training exercises, reading, affirmations, hypnotherapy
Body: walking, yoga, pilates, martial arts, dance, equine, breathwork
Soul: prayer, meditation, yoga, volunteering, art & expression, nature trails
How can you create an intentional daily routine for health and happiness?
Write down everything you need and would like to include. What are your non-negotiables? Classes, studying, job, family responsibilities, and medical/therapeutic appointments go first.
Decide how much time you can comfortably give to an overall morning, afternoon, and evening routine. Remember that most practices don’t require a lot of time and habits can be stacked. You can do your skincare and mentally repeat affirmations. Yoga is both meditation and movement. Meals can nourish your body, mind, and soul when eaten intuitively with those you love. Start your routine by adding 1 new practice, then slowly increase the time, or add practices as you feel empowered. There is no competition. What is important is that you feel aligned with your goal of recovery, empowered by a stronger sense of self, and more at home in your body.
Here is an example:
Morning/pre-job/classes
Mental gratitude/prayer: 1 min while in bed
Body Scan: 2 mins while in bed
Standing stretch 30 seconds
Make bed: 2 mins
Read/journal/vision board in the sunlight: 20 mins while drinking water/matcha/coffee
Skincare/shower/dress—laying clothes out the night before is key!
Breakfast* non-negotiable in recovery
Daytime:
Mid-morning snack* non-negotiable in recovery
Lunch* non-negotiable in recovery
1 exercise/breathwork/meditation session depending on day: 30 mins
Snack* non-negotiable
Dinner* Non-negotiable
Bedtime:
Skincare with affirmations
Lay out clothes for the next day
Guided visualization/hypnotherapy:10-30 mins
Sleep at the same time each night if possible
Routines ease recovery by decreasing stress and helping you with emotional regulation and resilience. The practices that helped me reach recovery and heal my mind, body, and soul are the same ones I continue to use daily.
If you are interested in private eating disorder recovery coaching, I’d love for you to reach out! Need more information on eating disorder coaching before you reach out? Check out this article I wrote that explains exactly how an eating disorder coach can help you transform your relationship with food.
If you’re looking for bulimia-specific resources, check out Conquering Bulimia.
Merrit Elizabeth Stahle is an Eating Disorder Recovery Coach certified by The Carolyn Costin Institute. She holds a master’s degree in Health Promotion Management and a certification in Applied Neuroscience. With many years of experience, she has worked with hundreds of clients, parents, and treatment team members to support lasting recovery. Fully recovered herself, she combines professional training with lived experience to help women rebuild trust, confidence, and freedom around food and body.
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