THE FOUNDHER GUIDE TO ROUTINES, RITUALS AND RHYTHMS
The foundher Sustainable Pace method is anchored by the three Rs – We’re talking about routines, rituals and rhythms.
The words might be different but they’re just as important, because they form the foundations of designing a new approach to living and working - a sustainable pace.
And look, let’s get right to it - sustainable - is sooooooo overused right now!
But do you know why we use it? Because of the exact definition of sustainability is the ability to be maintained at a certain rate or level, without depleting. And we think THAT is the very heart of being our best self, being more aware of who we are and knowing how to not deplete ourselves.
Intrigued? Let’s take a look at how we frame routines, rituals and rhythms and how they can enhance your performance, productivity and wellbeing.
When you embed routines, rituals and rhythms in your everyday life you give your mind and body a chance to rest, replenish and re-energise. They also offer a framework you can rely on, no matter how disruptive, busy or uncertain life gets.
What’s the difference?
You’ll hear us talk about routines, rituals and rhythms a lot at foundher. Here’s what we mean when we mention these terms.
Routine
A routine provides the supportive scaffolding for your everyday. That’s why intentionally crafting a daily routine, rather than defaulting to autopilot habits, is so powerful. For example, creating your own conscious morning routine allows you to design yourself into your life, not out of it. It keeps you centred and supports you to set healthy boundaries for yourself, your work and your relationships.
Why it works: Humans are hardwired for routine, thanks to our internal body clock, the suprachiasmatic nucleus. This tiny region in the centre of the brain coordinates our circadian rhythm and thrives on regularity, such as consistent sleep and wake times. Research also shows that routines help us deal with stress during uncertain times.
Ritual
Similar to routines, rituals are actions you choose to practice regularly, even daily. But they go a step further because they’re imbued with special meaning and purpose. Rituals can help your brain recalibrate for the task at hand or signal time to rest. They can spark creativity or reset your mood. Ultimately, rituals remind us to consider who we’re being as we move through the day.
Why it works: Rituals offer a form of mindfulness, which can build resilience and wellbeing. They are a powerful way to shift your cognition, allowing you to transition from work to wind-down, or admin to creativity. They also bring purpose back into your everyday, helping you to stay focused on the bigger picture.
Rhythm
Zoom out for a moment and think about how your life ebbs and flows across a day, week, month or year. Does it feel like being on a roller-coaster ride you didn’t sign up for? At foundher, we work to an overarching 90-day cycle, or rhythm, with daily, weekly and monthly check-points, which allows us to constantly recalibrate to life’s twists and turns. Rhythms acknowledge that every day (and task) is different and encourage you to adjust to the conditions, so you don’t get stuck hurtling along in fifth gear. Leaning into your unique rhythms allows you to find regular moments to re-energise, without feeling guilty.
Why it works: You don’t have to accept whatever life throws at you – you can consciously create a rhythm to set you up for success. Checking in on your goal progress daily, weekly, monthly and every 90 days allows you to plan for your best life and reroute when you need, rather than just winging it.
How to take action
Love the sound of what routines, rituals and rhythms offer? Here are some ways you can introduce them into your everyday.
Ignite a routine, not run on auto-pilot.
It could be an early walk, some learning activation with a book or audible, half an hour of journalling or a combination of all three – creating a morning schedule that you enjoy is a great way to start bringing the benefits of conscious routines into your day. A blend of movement, conscious activation of our mind, learning and reflection can help prime a positive mindset, but make sure whatever you choose, it leaves you feeling present, focused and energised for the day ahead.
Top tip: Follow your new routine for a few days in a row, then take some time to journal your reflections and observations about how it feels for you and the benefits you’re experiencing – perhaps you’ve noticed greater focus, a brighter mood or more patience. This positive reinforcement will motivate you to keep going.
Create a ritual
Here’s a simple ritual with a powerful pay-off: light a candle at the end of your workday. We talk endlessly about that challenge to switch off. This small mindful act is a wonderful way to assist signalling to your senses that it’s time to transition into the evening. Use the moment to reflect on your day or write down what made you feel grateful, the practice builds self awareness and supports connecting with being present more often.
Top tip: Look for everyday moments you can turn into rituals, such as making a cuppa with beautiful tea leaves and fave cup, or elevating your lunch break by sitting down to a proper meal, sans devices.
Find your rhythm
Everyone has a unique rhythm – begin paying attention to where your focus dips during the day and when you feel energised. Then, set some time aside at the beginning of the week to plan your activities around this pattern and notice how it feels.
Top tip: Schedule time in your calendar to recharge each day so you’re not tempted to put it off. This will help you honour your unique rhythm.
To learn more about how routines, rituals and rhythms when habit stacked in the best way for you can supercharge your productivity and performance, join our Sustainable Pace masterclass.