Has anyone else tried schedule setting?

I've come to realize that I need a set schedule for my day-to-day life. Basically, I need more structure to my day than what I currently have. I *thought* I had structure, but upon reviewing my day-to-day life, I'd say that don't actually have solid structure for 90% of my day.

As it stands now, I am doing so many different things throughout the day and I am constantly jumping back and forth between them. Thus, in order for me to be more efficient with doing things and to be less stressed with life overall, I need to have set times during the day where I'm doing task A, task B, task C, etc. etc.. For example, Monday-Friday I can set guitar practice from 6pm-7pm, or set my work schedule to be 7am-3pm, with scheduled breaks.

I think this is much akin to goal setting. Has anyone else tried this?

Yes. I maintain a pretty regular schedule. It helps me and my children to maintain a certain rhythm. We change things up when it makes sense, but for the most part we keep things the same. Our school year schedule differs from our summer schedule. My youngest has a hard time dealing with change and keeping a schedule is comforting. I give him choices and opportunities to switch things up from time to time though to encourage him to grow in his ability to be flexible.

My therapist in IOP was pretty insistent on the value of a schedule. She made the point that it is easier to tell when you're out of balance if you have a well defined norm to compare your current state to. She also felt it is easier to avoid rumination and time spent in negative thought patterns if you keep yourself moving from activity to activity.

I think there's a balance. I've known people that are so rigid about a schedule that they turn down opportunities because they don't fit into the plan. I've also known people who experience extreme anxiety due to small shifts to their norm. I think the goal is to understand what kind of value you're looking for with a schedule and then to be able to reflect and ensure it is adding to your wellbeing after you try it for a while.

I agree it is a lot like goal setting. The two can go hand in hand. Every day can be like a mini roadmap toward your goals.

I have tried this and it helps me. Good luck, bluebicycle!

Oh my, yes! At least for me. In so many ways!

The most important set schedule tasks I have are when I eat and take my medications. I also try to get up at almost the same times every morning and go to sleep within a set two (to max three) hour period. I do let myself sleep a little later on Saturdays and Sundays, but not too much later. I allow myself to ease into the mornings after the breakfast and lunch-making tasks for my husband, because though I don't have a Seroquel XR "hangover" anymore, I'm not really bright-eyed and bushy tailed until about 10:30 am. Then, I start to do more physical things. I try to run errands and go to appointments between 11 am and 4 pm. After that, I take a break, then I do the housework and cooking. Then after dinner, hubby and I take it easy.

Obviously, I know others work part-time or full-time jobs, and have kids. I'm sure that would necessitate an even stricter schedule. But I think break times are crucial for everyone. For me, without break times, my bipolar disorder will become aggravated.

Occasionally, my evening medications can't be taken until later (i.e. if we are out with friends, at a concert, class, or traveling). That inevitably affects me negatively, to varying degrees. If we travel overseas, I am particularly vulnerable to mania, especially in the spring and summer months.

A schedule is very important to me. I try to keep one as best I can. It is difficult to do so when I am in a big bipolar episode, as I have been recently. My schedule has been kind of off for several months. But overall, I do find it helpful and comforting to have a plan for my day. It does help keep me from falling into rumination or feeling too lonely or lost.

So, yes, I do believe schedules are a big part of my recovery.

Yes, I keep a schedule. I did when I was raising my children and I still do. Good luck, blue...I think schedules can make life less stressful.

Start by having a strict sleep and wake up sc hedule and build off of that.

My goals are a strict bedtime and wake-up time, and when I can do so, it really helps. But when I am manic, my bedtime drifts to later and I can't seem to go to bed on time, in spite of alarms and knowing I do better mentally and physically.

My other goal is meal times within an hour of set times. Breakfast is easy, especially if I go to bed on time. Lunch at noon, drifts to 3 PM.... Supper drifts, too, but not as bad as lunch.

Before I retired, it was easy to do. But since I retired and I live alone, it is real easy for me to drift and lose track of time. I think my mental health has suffered as a result and it is harder for me to cope.

I keep trying to follow the goals, and don't beat myself up and give up when I don't. Giving up doesn't help. I just try again the next day because I can do so sometimes. Even a 25% improvement is better than total drifting.

So incredibly important in my life! :
Thanks, sarahsweets!

I hear you!

I would be alone right now if I did not have my elderly mother living with me. Although she gets up later than she used to, she holds somewhat of a schedule. This helps me at times, Sometimes, it is somewhat distracting, too. Lol! Yet, overall, her presence h as helped me to keep somewhat of a schedule when I did not care if I had one or not!

I agree, Rick! Whenever we change our schedules, we need to work at making it a habit. I also find I do not do it all at 100% success right away; yet, I keep trying and with each try, my body/mind is adjusting, I hope.!

"Regular" schedules can be very helpful in so many ways. When some of us are more vulnerable to mood changes, etc, It helps to have a regular schedule for many aspects of our lives.

I have had severe and chronic migraines. One of the first things a specialist had suggested was: Keepiing a daily routine, focusing first on sleep/wake hours and on meal times. He was talking about blood sugar getting too low at some point and the resulting difficulties, like: more migraines, more mood swings, etc. He told me we can self-regulate so many things in our bodies by keeping a regular schedule every single day!

That said, I do try to schedule my days. I get a planner or print one for free on the net. I fill in the hours, just as if I had actual meetings,, I assign times to especially difficult tasks/issues I need to tackle.

I have set up "office hours" with my mom. This is a set time when she can bring all of her paperwork, her many questions on so many topics, etc. Instead of trying to deal with all of her stuff all day long, which means I am exhausted and do not get mine done, I 've asked her to set up a folder where she can put the mail she wants me to read, the bill she does not understand, etc.

I also overcame constant worry/anxiety by ASSIGNING A TIME TO WORRY.!

When I would find myself worrying about what is wrong with the car, for example, I decide I will "worry" about this or will set goals around this between 11-11:30 am, for example.

I then might decide I would worry and/or find a solution to my medical financial situation between 3 and 4 pm., Etc.

I find scheduling and routine can help me to have a more organized, better l life!

Thanks for this important topic, Blue!

I've been trying this with the recommendation of my former therapist as well as my husband. It has taken a turn though and been adapted. I feel it's a compromise but I still am probably less productive than I should be.

But yes, at the root of this, is a set sleep and wake time. I aim to sleep around 12/1230am, and am staying pretty close to that except on those nights where I'm "up", if you will.
Waking is a little more difficult. Hubby says I need to get up at a regular time even if I don't sleep on time at night. While I get his point, this isn't realistic if I have several nights of less sleep...plus, I seem to require at least 7-9 hours for just normal functioning, even with Coffee. And when depressed, I'm still tired after 12 or 13 hours.

Anyway, originally this started when I was depressed and not doing anything. Hubby set scheduled days and times for different chores of cleaning and cooking. Even scheduled nighttime tv time and meals. But the problem was, I felt like there was way more stuff left out and so I felt like I would be getting no time at all to decompress. So, right now, the goal is just to do cooking and get in 3hours of work time (cleaning). I still struggle getting in that time, but am getting closer to the goal. Doctor and hubby thinks it's reasonable, but I can't always thi k of things to do to fill that time so I end up frustrated or just come online. I lost all interest in hobbies until two days ago. I started crochet again.

Anyway, it's a work in progress, but yes, ideally a schedule, but a semi flexible one, is great for me. I need some structure, but with forgiveness.

I tried a super light schedule today and failed miserably. It was very open with just a few things to try to keep me a bit busier but I still layed around all day pretty much. I didnt manage to do any of the things I put on it except pick my kids up which was not optional. Now I feel like I failed at another thing and my confidence has been very low lately as it is. Maybe if I was doing well I could have a schedule but the point of it was to help me while im not doing good and it didnt.

I didnt even manage to just wake up when I was supposed to. It was a total wreck.

I’ve lived by a fairly strict schedule with timelines for some time and it has helped. Maybe I’ve been too strict and rigid and I need to loosen up. Because of some things currently going on, I decided to let my schedule go this week. Today I was more relaxed and got more done and enjoyed the flow of life more than I have in a long time. I’m been too structured.

I guess what I’m saying is that it sounds like you could benefit from a schedule and structure as long as it’s not too rigid. JMO.

so, I kinda have a schedule from like about 2pm to 8pm...but I need to shift this to a little bit earlier I guess...I will try and see if I can do a little bit better tomorrow.

edit: or not shift, but extend, because I will always likely have some work from 7pm-8pm. hmm...

Please look up Interpersonal Relationship Social Rhythms Therapy, which is an evidence-based therapy developed specifically for bipolar people to be used as an adjunct to medication. There is a book for practitioners (which is fun to read if you a patient) and checklists and scorecards online.