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The Taylor Swift Routine

 Hello and Welcome Back to The Therapist Diaries, 

It’s been a while since we’ve connected so how are you? I hope you enjoyed the holidays and were able to spend the time focusing on you and what matters most.

The holidays often come with disrupted schedules, later nights, more stimulation, and a different pace of life, and when it all suddenly ends, our bodies are left trying to catch up. Even when we’re ready mentally to “get back to it,” our nervous systems may still be adjusting. I know this is something I’ve been struggling with this week. So today, we’re talking about routines and how to get back into the swing of things. 

I’ve been watching the Taylor Swift documentary,End of an Era, and one detail really stood out to me. After every show, Taylor follows a very intentional routine designed to calm her body down after hours of adrenaline, lights, noise, and performance. That routine helps her nervous system shift out of high-alert mode and into a state where she can actually relax, sleep well, and continue on with an incredibly demanding schedule. 

It’s not about doing more, it’s about helping her body transition.

Most of us aren’t performing in NFL stadiums to huge crowds night after night, but our bodies are still under constant demand. Work stress, family responsibilities, emotional load, phone screens, and constant information all keep our nervous systems activated. Just like hers, our bodies need clear signals to know when we’re working and when we’re resting. Without those signals, we often stay stuck in a state of low-grade stress, carrying the energy of the day straight into the evening and even into our sleep.

This is where routine becomes so powerful for mental health. From a therapeutic perspective, routine isn’t about control or perfection, it’s about regulation. Predictability helps the nervous system feel safe. When your body knows what’s coming next, it doesn’t have to stay on high alert. Routines reduce decision fatigue, support emotional regulation, improve sleep, and create healthier boundaries between effort and rest. They act as transitions, helping the body move from one state to another instead of staying “on” all day long.

The most important thing to remember is that routines don’t need to be rigid or elaborate to be effective. Your nervous system isn’t looking for a perfectly optimized schedule; it’s looking for consistency. Small, repeated actions, done gently and without pressure, are often enough. Something like changing into comfy clothes after work, stepping outside for a few minutes between tasks, lowering the lights in the evening, or doing the same calming activity before bed can all become cues that tell your body it’s safe to slow down.

Routines can also be especially supportive during transitions, like coming back from the holidays. Morning and evening anchors, even very simple ones, can help create rhythm in your day. A slow cup of coffee in the morning, opening the curtains, a few deep breaths, washing your face at night, stretching, or journaling a single sentence can ground your nervous system and make the day feel more contained and manageable.

Ultimately, routine is a form of self-compassion. It’s a way of saying to your body, “I know life is demanding, and I’m going to help you through it.” As we settle back into the new year, especially after the disruption and intensity of the holiday season, offering ourselves supportive routines can make the transition feel steadier and more sustainable. We may not be stepping off a stage after a three-hour concert, but our bodies are still performing every day, and they deserve care, recovery, and clear signals that it’s okay to rest.

Wishing you a very relaxing and peaceful new year. 


Until next time- be kind to your mind.

—The Therapist Diaries

 

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