Rebuilding Your Routine From Scratch

When everything in your life shifts, whether you’re starting college (like me), moving to a new city, or even just beginning a new school year, your old routines usually don’t survive the transition. I just moved into my dorm, and I can already feel that my familiar schedule won’t fit my new reality. I’m so used to being in rehearsal with my dance friends and teachers every weekend, or cooking a family dinner with my brother on a Sunday night before school, but now that’s completely gone. The idea of building a “new normal” from scratch feels overwhelming, but it’s also an opportunity to create a routine that actually supports me.

Here’s how to start rebuilding your routine when everything around you feels unfamiliar, without burning out in the process.

1. START WITH SLEEP (EVEN IF IT'S MESSY)

When your environment changes, your sleep schedule is usually the first thing to spiral.

Research from the American Academy of Sleep Medicine emphasizes that consistent sleep patterns—not just total hours—are linked to better mental health, mood, and academic performance in teens and young adults (AASM, 2020).

For me, this means committing to a regular wake-up time, even if my bedtime shifts a little. Setting a consistent anchor point helps reset your body clock, especially in a new environment.

Tip: Pick a wake-up time that feels realistic and stick with it most days. Once that’s set, the rest of your schedule becomes easier to shape around it.

2. REINTRODUCE ANCHOR HABITS

Psychologists call these everyday patterns keystone habits, small routines that create a ripple effect across your life (Duhigg, 2012). For me, journaling for five minutes in the morning and stretching before bed are two anchors that make everything else feel more stable.

Think about one or two habits that make you feel grounded, whether it’s making your bed, journaling, or taking a short walk. Rebuilding your routine doesn’t have to start with a full schedule. Instead, it can begin with one or two non-negotiables that remind you that you’re in control.

3. PROTECT TIME FOR WHAT ACTUALLY FEEDS YOU

In a new environment, it’s easy to fill your schedule with what you have to do and forget what you want to do. But carving out even 20 minutes a day for an activity that makes you feel good (like dance, reading, or just listening to music) isn’t selfish; it’s protective. Engaging in enjoyable activities reduces stress and boosts resilience (Mayo Clinic, 2021). For example, after classes, I try to make time to go for a run and listen to music for thirty minutes. This makes me feel relaxed and gives me a break from all of the business that comes with college and classes.

Tip: Block out “me time” the same way you’d block out a class or meeting. If you don’t schedule it, it won’t happen.

4. BUILD SOCIAL RITUALS

When you’re in a new place, routines aren’t just about you. Instead, they’re about connection. Students with consistent social routines, such as weekly dinners with friends, reported higher levels of well-being and lower stress (CCMH, 2018).

For me, I plan to create a weekly ritual (e.g., coffee runs with new friends or study sessions at the same spot). These small traditions help turn strangers into community and new spaces into home.

5. GIVE YOURSELF PERMISSION TO ADJUST

The biggest mistake I’ve made in the past is trying to create a “perfect” routine right away. The truth? Routines evolve. Dr. Angela Duckworth, psychologist and author of Grit, notes that flexibility is key to building habits that stick. Rigid systems often lead to burnout, while adaptable routines allow for growth (Duckworth, 2016). As I head into college, I’m reminding myself that my first attempt at a routine won’t be my last. It’s okay to shift, experiment, and reconstruct again until it fits.

FINAL THOUGHTS

Rebuilding your routine in a new environment is less about designing the perfect schedule and more about creating a structure that helps you feel grounded. Start small, anchor yourself in habits that matter, and give yourself permission to adjust as you go. But routines are only one part of the story. Sometimes the biggest challenge comes not from how we organize our days, but from how we navigate the parts of ourselves that feel split between different worlds. That’s where the next topic comes in: Straddling Two Worlds: Growing Up Between Cultures, and the unique mental health effects of feeling caught between identities.

References

American Academy of Sleep Medicine. “Teens Who Regularly Sleep the Same Amount Each Night Have Better Mental Health.” 2020.

Duhigg, Charles. The Power of Habit: Why We Do What We Do in Life and Business. Random House, 2012.

Mayo Clinic. “Stress management: The role of hobbies and leisure activities.” 2021.

Penn State Center for Collegiate Mental Health (CCMH). Annual Report, 2018.

Duckworth, Angela. Grit: The Power of Passion and Perseverance. Scribner, 2016.