How to Create a Consistent Routine If You Have Schizophrenia
Health ConditionsMental Health ConditionsSchizophrenia

How to Create a Consistent Routine If You Have Schizophrenia

How to Create a Consistent Routine If You Have Schizophrenia
Everyday Health
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Published on April 17, 2025
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Every day at 7:30 a.m., Consuelo Walss-Bass, PhD, has breakfast with her sister, Tati, 50, of Houston. On Sundays, the two attend church together; on Mondays, they meet up to eat ice cream; and on Saturdays, they get together to draw. For Tati, this weekly routine is especially important.

Tati has schizophrenia, and like many people with the condition, she’s happier and less stressed when she has a consistent routine.

One of the benefits of having a stable routine is that it reduces the number of decisions you have to make. And if you have schizophrenia, that can help lower stress levels, which can then help ward off symptoms.

Having social support built into your routines can be particularly beneficial, especially on days where you may only feel like sleeping or staying indoors all day. “One of the side effects of certain medications for schizophrenia is apathy, so you need people who can encourage you to do things,” says Dr. Walss-Bass, who is a professor of psychiatry and behavioral sciences at McGovern Medical School at UTHealth in Houston.

Here are a few ways to create a consistent, daily routine.

1. Wake Up at the Same Time Each Morning

As someone who has schizophrenia, you may experience sleep problems. (Insomnia, for example, is a common complaint.)

 To combat sleep issues, try keeping a regular sleep schedule by waking up at the same time every day, including on weekends.

If it’s hard to get out of bed, schedule a regular breakfast date with a loved one — even if you’re just meeting them in your kitchen.

Caring for Your Loved One Living With Schizophrenia

Caring for Your Loved One Living With Schizophrenia

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2. Go Grocery Shopping at the Same Time and Day Each Week

Instead of ordering food online or waiting until you’re out of bread to run to the store, make grocery shopping a regular weekly or biweekly occurrence. Sticking to a regular schedule means you may see some familiar faces working or shopping there, which can help you feel less stressed.

“My sister sees the same people at the grocery store we go to, and some of them know her and say hello to her,” says Walss-Bass. “She likes having those interactions.”

3. Find a Hobby You Enjoy

Tati loves to read, so once a week, Walss-Bass and her sister go to the library to check out a book. Not only is it a regularly occurring event, but going to the library is also an activity Tati loves, which can boost quality of life. Research suggests that routinely engaging in activities such as going to a library, mall, museum, or other places can improve the lives of people with schizophrenia.

Perspectives
Nicole Gillen
Nicole Gillen
Caring for a daughter with schizophrenia
Author of 'Schizophrenia & Related Disorders: A Handbook for Caregivers'
“[I created] a series of 10 things that she has to do basically every day. ... This [was giving] her structure for the first time, really, in five years.”
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4. Go for a Walk

It’s well known that physical activity can boost physical and mental health, but it’s also been shown to help reduce the symptoms of schizophrenia. Doing aerobic exercise, in particular, can help reduce “negative” symptoms, such as withdrawal or apathy.

Tati, for example, takes a walk around the block every day, usually by herself, although sometimes a loved one goes with her. If you don’t like walking, try doing yoga or biking. Shoot for 35 to 45 minutes three to five times a week.

Exercising regularly can also help you stay at a healthy weight — an important benefit, because some medications for schizophrenia can cause weight gain, says Walss-Bass.

5. Schedule Some Downtime

Whether you like to play games or watch movies, it’s important to find time to unwind. Tati, for example, likes watching Netflix (she avoids the news, which can be too stressful). Whatever it is you enjoy, pencil it into your calendar as designated “you time.”

6. Call a Friend or Family Member

Or ask someone to call you regularly. This kind of social interaction — even if you don’t feel overly enthusiastic about it — can reduce feelings of loneliness, which can help you feel happier overall, says Walss-Bass.

 The interaction shouldn’t be stressful, so feel free to keep it short, especially if there’s nothing new going on.

“It doesn’t have to be a long conversation, but that doesn’t mean it’s not meaningful,” says Walss-Bass.

No matter how you create a consistent routine, don’t be afraid to ask a loved one for support, whether it’s a ride to the library or a standing breakfast date.

Know, too, that establishing a daily routine doesn’t happen overnight. It’s something that can take months or even years to build. “It takes patience, but there can be a point where you can have a stable, happy life,” says Walss-Bass.

The Takeaway

  • Maintaining a consistent routine throughout the day can help keep stress levels low, which may help prevent a flare-up of schizophrenia symptoms.
  • Find things you love to do, whether it’s going for walks, visiting the library, or watching movies, and pencil them into your schedule.
  • Ask a loved one to accompany you on some of your routine activities. It may make you more likely to stick to your schedule, and you’ll enjoy some social connection, too.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Høier NYB et al. Everyday Life for Patients With Schizophrenia and Severely Impaired Social Functioning. Frontiers in Psychiatry. June 5, 2024.
  2. Kaskie RE et al. Schizophrenia and Sleep Disorders: Links, Risks and Management Challenges. Nature and Science of Sleep. September 21, 2017.
  3. Is Sleeping In on Weekends Good for Your Health? American Heart Association. January 29, 2024.
  4. Ngamaba KH et al. Participation in Leisure Activities and Quality of Life of People With Psychosis in England: A Multi-Site Cross Sectional Study. Annals of General Psychiatry. March 13, 2023.
  5. Guo J et al. Efficacy and Feasibility of Aerobic Exercise Interventions as an Adjunctive Treatment for Patients With Schizophrenia: A Meta-Analysis. Schizophrenia. January 2, 2024.
  6. Mosolov SN et al. Primary and Secondary Negative Symptoms in Schizophrenia. Frontiers in Psychiatry. January 3, 2022.
  7. Weittenhiller LP et al. What Gets in the Way of Social Engagement in Schizophrenia? World Journal of Psychiatry. January 19, 2021.
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Angela-Harper-bio

Angela D. Harper, MD

Medical Reviewer
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Angela D. Harper, MD, is in private practice at Columbia Psychiatric Associates in South Carolina, where she provides evaluations, medication management, and psychotherapy for adults.  

A distinguished fellow of the American Psychiatric Association, Dr. Harper has worked as a psychiatrist throughout her career, serving a large number of patients in various settings, including a psychiatric hospital on the inpatient psychiatric and addiction units, a community mental health center, and a 350-bed nursing home and rehab facility. She has provided legal case consultation for a number of attorneys.

Harper graduated magna cum laude from Furman University with a bachelor's degree and cum laude from the University of South Carolina School of Medicine, where she also completed her residency in adult psychiatry. During residency, she won numerous awards, including the Laughlin Fellowship from the American College of Psychiatrists, the Ginsberg Fellowship from the American Association of Directors of Psychiatric Residency Training, and resident of the year and resident medical student teacher of the year. She was also the member-in-training trustee to the American Psychiatric Association board of trustees during her last two years of residency training.

Harper volunteered for a five-year term on her medical school's admission committee, has given numerous presentations, and has taught medical students and residents. She currently supervises a nurse practitioner. She is passionate about volunteering for the state medical board's medical disciplinary commission, on which she has served since 2015.

She and her husband are avid travelers and have been to over 55 countries and territories.

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Maria Masters

Maria Masters

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Maria Masters is a contributing editor and writer for Everyday Health and What to Expect, and she has held positions at Men's Health and Family Circle. Her work has appeared in Health, on Prevention.com, on MensJournal.com, and in HGTV Magazine, among numerous other print and digital publications.

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