Chapter 1: Understanding the Impact of Routine

It took considerable effort, but you managed to fine-tune your daily schedule. You start each day with a Peloton workout and enjoy a nutrient-rich smoothie for breakfast. Your work ethic is exemplary, and your weekends are equally structured. Productivity experts could certainly write volumes about your dedication.

The best part? Maintaining this routine feels effortless. You've transformed your aspirations into habits, making them second nature. However, there’s a catch: any disruption to your established routines can leave you feeling unsettled. Even minor changes can throw you off balance. Why does this happen?

The notion that humans are inherently creatures of habit, and that optimizing your life hinges on perfecting your routines, is grounded in solid behavioral and cognitive science. Habits are automatic actions that require minimal thought or willpower; you simply engage in them. Once you've successfully established productive and healthy routines, it seems reasonable to expect that you can relax and let those habits guide your life.

Yet, there’s a critical issue at play related to essential cognitive functions known as executive functions.

“The executive functions are a set of skills that help us regulate our attention, allowing us to focus selectively and adapt our perspective,” explains Philip Zelazo, PhD, a professor and developmental psychologist at the University of Minnesota. “We primarily utilize them when we encounter problems, especially novel ones.”

Executive functions serve as the cognitive tools your brain employs when faced with changes or challenges. They depend on working memory, willpower, and concentration. Research indicates that if you don’t engage these functions regularly, they may weaken over time.

“If someone’s life revolves around routines that don’t present challenges or require problem-solving, research suggests that the brain networks supporting executive functions could atrophy, similar to how unused muscles weaken,” Zelazo notes.

As your life becomes increasingly predictable and routine-driven, you may find it more difficult — both mentally and emotionally — to cope with unexpected changes.

A 2017 study published in the journal Personality and Individual Differences explored traits in individuals who prefer routines and regularity. The findings revealed a connection to heightened anxiety, along with a negative correlation to goal-directed behavior. In essence, those who leaned towards predictability often exhibited greater anxiety and were less motivated to pursue goals compared to those who embraced a more varied approach.

Embracing novelty and challenges helps to reconnect us with our surroundings, offering various benefits. Research examining the links between strong executive functioning and mood and behavioral issues has shown that poor executive function in children correlates with later-life challenges such as depression, ADHD, substance abuse, and antisocial behavior. Additionally, studies involving older adults have indicated that the brain structures responsible for executive functions tend to deteriorate with age; however, engaging in new tasks can mitigate this decline.

“By nature, the brain is designed to adapt and change,” Zelazo remarks. “If your lifestyle doesn’t include new challenges and problem-solving opportunities, you won’t be activating the brain networks vital for flexible, goal-oriented problem-solving.”

Aligned with this research, findings suggest that curiosity and a desire for exploration — traits that encourage individuals to step outside their routines and seek novel experiences — are closely associated with improved mood and a lower likelihood of depression. While our brains may be wired to conserve energy and gravitate towards familiar situations, excessive predictability can impede our cognitive and mental health.

Chapter 2: Embracing Change

The American statesman and education reformer Horace Mann once compared habit to a strong cable: “We weave a thread each day, and at last we cannot break it.”

This doesn’t mean you should abandon all your routines and rituals; healthy habits are essential for a fulfilling and productive life. However, introducing variety through travel, challenging tasks, and unfamiliar experiences can prevent your habits from becoming restrictive.

Learning a new language is one stimulating challenge that research has linked to enhanced executive function and other cognitive benefits. Studies, including some conducted by Zelazo, have also found that mindfulness practices contribute to improved executive functioning. Additionally, engaging in social interactions can strengthen these cognitive abilities. “Human social interactions are inherently complex, making each encounter a unique problem to solve,” he adds.

“Anything that takes you out of your routine is a form of work,” he continues. “But it’s a type of work that promotes health, much like physical exercise benefits your body.”