Daily Mental-Wellbeing Routine

Stories, signs to notice and what to do

The Timetable on the Fridge

Ananya, 16, in Chennai, is in Class 11. Her day is a blur of school, tuition and phone. She wakes late, skips breakfast, studies until midnight and feels sad and tired by Friday. She tells her mother, "I don't have time for anything else."

Her school counsellor helps her draw a simple routine on a sheet of paper. Wake at the same time, drink water and have breakfast. Ten minutes of sunlight on the balcony. Study in blocks of fifty minutes with short breaks. A twenty-minute walk or dance after school. Dinner with family, phone away an hour before bed, and lights off by eleven.

The counsellor says it need not be perfect. If a day goes wrong, just return to the next step. Ananya pins the sheet on the fridge and her mother follows her own version, so it feels shared.

After three weeks, Ananya still has stress, but she is less drained. On Sundays she adds one hour with friends and one hour of rest. She says, "It is the small things I do daily that keep me steady." Her friends laugh at the sheet at first, then ask for copies. Her mother says she had not realised how much a calm morning could change the whole day.

How to recognise it

• Irregular sleep, skipped meals and long screen time.
• Low energy and mood by the end of the week.
• Feeling there is no time for rest or fun.
• Tight schedule with no physical activity.
• Mood improves when basic habits are regular.

What this story explains

A simple, regular routine built on sleep, food, movement, connection and rest supports mental wellbeing, and can be adapted for students.

Probable root causes

• Academic pressure.
• Irregular sleep and meals.
• Excess screen time.
• Little time for movement and friends.

What to do

1. Pick a wake time and sleep time and keep them steady.
2. Include breakfast, water and daylight in the morning.
3. Study in short blocks with breaks.
4. Schedule daily movement and a social moment.
5. Switch off screens an hour before bed.
6. Review the routine weekly and adjust.

Whom to consult

• School counsellor if stress or low mood continues.
• Family doctor if sleep or appetite problems persist.
• Psychologist if worry or sadness affects school or friendships.

Do and don’t

How to behave and communicate

• Parent: "What would make your day easier?"
• Encourage rather than command.
• Model the routine yourself.
• Listen to the student's own ideas.

Night Shift, New Baby

Rahul, 33, works night shifts at a call centre in Gurugram. His wife Pooja works days and they have a four-month-old baby. Rahul sleeps in fragments, eats whatever is available at 3 a.m., and has no time to exercise. He feels irritable and says he is a bad father.

A senior colleague tells him about anchoring a routine even with shifts. He chooses a fixed sleep window after work, using blackout curtains and a quiet room, and keeps it the same on days off as much as possible. He packs a proper meal, drinks water, takes a short walk during breaks and gets sunlight before sleep time ends.

He and Pooja also set a weekly ten-minute check-in to share tasks and feelings, and one evening a week is just for the two of them while a grandmother minds the baby.

Some days still go wrong; the baby cries and the plan falls apart. Rahul learns to restart at the next meal or sleep rather than abandoning everything. After a month he notices he laughs more with Pooja and feels less on edge. When he still feels low and tired most days, they speak to a doctor together. Pooja says she never knew how lonely his hours had been, and Rahul says he never knew she needed him to speak up. Both feel less alone with the work of the house.

How to recognise it

• Broken sleep from shifts and a young baby.
• Irregular meals and no exercise.
• Irritability, feeling like a failure, low mood.
• Little time for partner or friends.
• Routine collapses after a disruption.

What this story explains

A routine for working adults and parents is a flexible set of basics, and handling disruptions means restarting gently without guilt. When routine is not enough, help is needed.

Probable root causes

• Shift work disturbing body rhythm.
• New parenthood and sleep loss.
• Work pressure and little downtime.
• Isolation and lack of shared tasks.

What to do

1. Fix a sleep window and protect it with dark, quiet conditions.
2. Plan and pack simple, balanced meals.
3. Add short movement breaks and daylight.
4. Hold a short weekly talk with your partner about tasks.
5. Restart the routine after a bad day.
6. See a doctor if low mood continues beyond two weeks.

Whom to consult

• Family doctor if tiredness, irritability or low mood persists.
• Counsellor or psychologist for parenting stress.
• Psychiatrist if mood stays low, or there are thoughts of self-harm; then the emergency service.

Do and don’t

How to behave and communicate

• Say to a partner: "I am tired. Can we plan this week together?"
• Listen without defending.
• Use thank-yous.
• Keep the tone kind and practical.

The Pension Day Routine

Mr Iyer, 70, retired from a bank in Coimbatore, lost his routine when work ended. He wakes at odd hours, watches television most of the day, and rarely meets friends. His appetite is poor and his knees ache so he avoids walking.

His granddaughter suggests a gentle plan. In the morning, tea with the family and a short walk to the temple or park, as far as his knees allow. A proper midday meal, a rest, and then something with his hands, such as gardening or a crossword. In the evening, a phone call to an old friend or a visit to the community hall.

Once a week he joins a bhajan group and on Sundays the family eats together. He keeps medicines in a pillbox and sees his doctor regularly.

A cold week breaks the pattern, and he feels low again. His granddaughter reminds him that disruption is normal and they restart with one small thing, a short walk. Over weeks he feels more alive, sleeping better and talking more. When he says he still feels empty and hopeless on many days, the family takes him to the doctor, because routine helps but is not always enough. His friends, surprised by his phone calls, begin ringing him first. The family notices that he hums while watering the plants again.

How to recognise it

• Loss of structure after retirement.
• Poor appetite, irregular sleep, little activity.
• Spending most of the day alone or in front of a screen.
• Low mood and low energy continuing.
• Improvement when daily habits are regular.

What this story explains

A routine adapted for older adults keeps body, mind and company active. Handling disruption and knowing when routine is not enough are part of the plan.

Probable root causes

• Retirement and loss of role.
• Physical pain or limited mobility.
• Loneliness.
• Poor sleep and appetite.

What to do

1. Keep fixed meal, sleep and wake times.
2. Do gentle activity suited to your health.
3. Plan a social contact each day.
4. Use a pillbox and keep regular check-ups.
5. Restart with one small step after a disruption.
6. See a doctor if low mood, hopelessness or memory problems persist.

Whom to consult

• Family doctor for health and medicine review.
• Physiotherapist for safe movement.
• Psychiatrist or counsellor if sadness or hopelessness continues.

Do and don’t

How to behave and communicate

• Speak respectfully: "Thatha, shall we walk together?"
• Listen to his memories.
• Offer choices.
• Celebrate small steps.

This book is for education and general awareness. It does not replace diagnosis or treatment by a qualified professional. If anyone is in danger, contact your local emergency services.