By: Madeleine Ortiz
When plans change or our schedules suddenly open up, the days can start to feel strangely overwhelming. Even with more free time, it’s easy to feel anxious, unmotivated, or stressed. Social media—often a place for connection—can sometimes make things worse by setting unrealistic expectations for how productive or “put together” we should be. The good news? There’s a simple way to feel more grounded, focused, and accomplished—no matter how full or empty your schedule looks.
I’ve noticed that my busiest days are often my most productive. The night before, I wonder how I’ll possibly get everything done, yet by the end of the day I’ve checked off my to-do list, fit in a workout, and still made dinner. On slower days, when everything feels wide open, I somehow struggle to get dressed—let alone tackle the projects I imagined I’d finally have time for.
It turns out I’m not alone. Teachers often say they get less done over the summer than during the school year. Gym friends never miss early workouts during busy workweeks but skip movement on weekends. Even retirees—who once imagined endless time for hobbies—often find they accomplished more when their days were structured by work.
So why does having more to do sometimes make us more productive? One common explanation is structure. When our days are full, we plan around deadlines and time limits. When a day feels “empty,” we’re less likely to schedule our time and more likely to procrastinate.
The good news is that being overwhelmed isn’t the only way to stay productive. A consistent routine—even on lighter days—can create the same sense of accomplishment. Routines are also linked to lower stress, better decision-making, and improved sleep. And having a routine doesn’t mean planning every minute of your day.
Here are a few simple ways to build one:
Wake up and go to bed at the same time.
Consistent sleep schedules support better sleep quality, energy, and focus—even on weekends.
Eat meals at regular times.
Scheduled meals help anchor your day and support steady energy and digestion. Skipping meals often backfires.
Make movement a priority.
Daily movement doesn’t have to be intense. Walk, stretch, dance, or clean—just move. Attaching exercise to an existing habit, like moving before your morning coffee, makes it easier to stick with.
Write it down.
Putting your routine on paper makes it feel real. Posting it somewhere visible adds motivation and accountability.
Build in flexibility.
Life won’t always follow your plan. Appointments and social events happen—adjust when needed instead of abandoning your routine altogether.
Sample Schedules from the My Weight Team
Workday
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7:30am – Wake up & meditate
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8:30am – Breakfast
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9:00am – Work
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1:00pm – Lunch
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5:30pm – Exercise
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6:00pm – Dinner prep
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7:00pm – Dinner
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8:00pm – Relax, connect, unwind
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11:00pm – Bedtime!
Weekend / Retiree
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8:00am – Wake up & drink coffee
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9:30am – Morning movement
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10:30am – Chores, hobbies, or social connection
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12:30pm – Lunch
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1:30pm – Rest or outdoor time
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6:30pm – Dinner
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8:00pm – Relaxation, stretching
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10:30pm – Lights out!
A little structure can go a long way. Routines don’t take away freedom—they help create it.
The medical information on Diabetes – What To Know’s website is provided as an information resource only. The content is not in any way intended to be nor should you rely on it as a substitute for professional medical evaluation, diagnosis, advice and treatment.
