<< Back
8 Signs It’s Time to Give Your Routine a Makeover
December 28, 2025
We all have routines — the morning coffee, the commute, the way we wind down at night. But even healthy habits can lose their effectiveness over time.
When every day starts to feel like a copy of the last, it might be your body and brain’s way of asking for a reset.
“Routines are important for stability, but they can also make us feel stuck if they’re not aligned with our current needs,” says Gregory Haller, MD, with Hartford HealthCare Medical Group. “A good routine should support your health — physically, mentally and emotionally. When it stops doing that, it’s time to make a change.”
So how do you know when it’s time to mix things up? Here are eight signs your routine could use a little refresh — and how to get started.
1. You wake up feeling tired — even after a full night’s sleep
If your day starts with exhaustion instead of energy, your routine might not be working for you anymore.
“Poor sleep hygiene, screen time before bed or a lack of movement during the day can all interfere with sleep quality,” says Dr. Haller.
Reset tip: Try creating a new wind-down routine before bed that you can actually look forward to. Don’t be afraid to romanticize it: dim the lights, put all devices away and pick a relaxing activity like stretching or reading. A consistent bedtime is key, too – even on the weekends.
> Related: How to Rest After a Week of Takeout and Zero Motivation
2. You’re always rushing
Feel like you’re behind from the second you wake up? Your routines may not be setting you up for success.
“If every morning feels chaotic, it’s a sign you’re not giving yourself enough buffer time,” says Dr. Haller. “That constant stress adds up — mentally and physically.”
Reset tip: Move one or two tasks to the night before — like prepping lunch or setting out clothes. Give yourself at least 10 extra minutes in the morning to breathe.
> Related: 7 Healthy Habits That Take Less Than 60 Seconds
3. Nothing seems to inspire you anymore
If your days blur together and nothing excites you, your might be running on autopilot.
“Humans thrive on variety and new challenges,” says Dr. Haller. “A routine without moments of joy or creativity can leave you feeling emotionally drained.”
Reset tip: Add something small that sparks curiosity — try a different podcast on your commute, teach your pet a fun trick or set aside 15 minutes a day to learn something new.
> Related: How to Start Habit Stacking to Build a Healthier You
4. You’re skipping meals or relying on caffeine to get through the day
Busy schedules can make it easy to neglect nutrition, but over time, your body will notice.
“Skipping meals or fueling on caffeine leads to energy crashes and irritability,” says Dr. Haller. “Your body needs real nourishment, not quick fixes.”
Reset tip: Keep simple, balanced snacks on hand like nuts, fruit or yogurt. And make sure you’re hydrating — thirst often disguises itself as fatigue.
> Related: 6 Benefits of Caffeine (and How Much Is Too Much)
5. Your workouts feel like a chore
Exercise should leave you feeling good — not bored or burned out.
“When physical activity becomes something you dread, it’s time to switch it up,” Dr. Haller says. “Variety keeps your body challenged and your mind engaged.”
Reset tip: Try a new class, different exercises or even a fun playlist. The goal is to make movement enjoyable again, not just something to check off your list.
6. You’re irritable or easily overwhelmed
If minor inconveniences start feeling major, it could be a sign of chronic stress.
“When your routine doesn’t include time for recovery — mental or physical — even small stressors can be amplified,” says Dr. Haller.
Reset tip: Build in brief pauses during your day — stretch, breathe or just sit quietly for five minutes. These microbreaks help regulate your stress response.
> Related: Is It Burnout or Just a Bad Week? Here’s How to Tell.
7. You’ve stopped making time for connection
Between work and home responsibilities, social time often slips through the cracks.
“We’re social beings,” says Dr. Haller. “When you isolate — even unintentionally — your mood, motivation and health can all take a hit.”
Reset tip: Schedule connection like you would an appointment. Call a friend on your commute, plan a walk with a neighbor or enjoy a meal with family.
8. You feel like you’re just getting through the day
If your days feel like boxes to check rather than moments to enjoy, it’s time to make a change.
“When you’re constantly running on autopilot, it’s hard to feel present,” says Dr. Haller. “The goal of a routine isn’t just efficiency, it’s well-being.”
Reset tip: Start small. Shift one part of your day that isn’t serving you — whether that’s your morning scroll, your lunch habits or your bedtime routine. Over time, those small changes add up.
> Related: How to Break Old Habits
A good routine should make you feel supported, not stuck
“Think of your habits as living things,” says Dr. Haller. “They should evolve with you.”
So take a step back, reflect on what’s working — and what’s not — and give yourself permission to start fresh. Because sometimes, the healthiest change you can make isn’t doing more. It’s doing what truly helps you feel your best.