Operationalization: The Cognitive & Spiritual Benefits of a Routine
I’ve been through many changes over the last year including reverting to Islam, becoming a hijabi, graduating college, and getting back on social media after a 3 year hiatus. Along with these changes, I've embarked on a quest to improve my cognitive well-being and overall productivity to be the best version of myself possible.
One key strategy that has improved my life is the operationalization of my routine. This approach has been particularly beneficial for managing executive functions and dealing with the challenges of ADHD, but its advantages extend far beyond. I do not have ADHD, but I familiarized myself with its ins and outs over the course of my psychology degree and clinical internship. I learned how operationalization can be a fantastic tool not just for those with ADHD, but also for anyone juggling a busy schedule. I want to share my experience and insights, hoping to inspire fellow young Muslim women to harness these benefits in their own lives.
Cognitive Energy & Decision Fatigue
Think of your daily decision-making capacity like a glass of water. The glass gets refilled every night as you sleep (remember that if you don’t sleep enough, it won’t get a full refill). Little decisions like what to eat or what to wear represent sips from the glass. Decisions that require more cognitive energy like driving a new route to work, starting a new project, or ruminating on negative experiences represent gulps from the glass. If you drink all the water at the beginning of the day, you will inevitably get thirsty later and have nothing to drink.
One tip I have is to monitor your feelings throughout the day. If your morning and afternoon activities take all the water from your glass, you may feel cranky and emotionally dysregulated at night, which is common for individuals with ADHD. This pattern can affect the quality of time spent with loved ones, so it’s important to be aware of what you’re doing earlier in the day that may inadvertently be leading to it. For more on decision fatigue, check out this article.
Operationalizing Your Schedule
By operationalizing your schedule, you make the sips from the glass as small as possible. As a woman, I know that choosing an outfit can easily grow from a sip to a gulp sometimes! We want to minimize time and energy spent on those menial tasks. Operationalizing your schedule means transforming your daily tasks and goals into a structured and actionable plan. It involves breaking down larger tasks into smaller, manageable steps, assigning specific time slots for each activity, and creating a consistent routine. This approach not only provides clarity but also reduces decision fatigue and procrastination.
As a muslim, I have a built-in skeleton of a schedule with our 5 daily prayers. These prayers not only keep my schedule consistent but also keep me in tune with nature, as the prayer times align with the position of the sun throughout the day. I know that every day, I’m going to wake up to pray Fajr (dawn prayer). I know that I’ll have lunch between Dhuhr and Asr, and dinner around Maghrib (sunset prayer). I know that I’m not going to snack after Isha (dusk prayer). These decisions are things I don’t think about; I’ve integrated them into my routine so they take zero sips out of my glass of water.
Steps to Operationalize Your Schedule
These are the four big areas of daily decisions that I've preset into my routine:
1. Outfits: If you struggle with choosing outfits in the morning, pick them out the night before. If you feel lost in your wardrobe, it might even be a good idea to establish a uniform for yourself or narrow your closet into a capsule wardrobe. A capsule wardrobe includes colors and silhouettes you know are flattering on you with highly interchangeable pieces. I only buy hijabs that I know are in my color season, which makes choosing one very easy.
2. Food: Perhaps try eating and drinking the same thing for breakfast every morning. Maybe have 2-3 lunches you rotate between, and plan dinner in advance so you can mix things up without the stress of not knowing what to make in the evening. Having coffee or tea every morning and the same lunch every day has honestly been something really I look forward to.
I’ve seen some advice online suggesting using a planner to schedule out meal times and breaks. This doesn’t work for me at all. When something is operational, it doesn’t need to be written down because it’s a given. I only use a planner or calendar for extra tasks when I’m very busy, which was helpful in college!
Cognitive & Spiritual Benefits
- Enhanced Focus and Attention: By having a default routine, you reduce the cognitive load of deciding what to do next. This clarity helps in maintaining focus and reducing the tendency to get distracted. It's like being on autopilot!
- Improved Time Management: Centering scheduled tasks around routine activities with specific time slots ensures that you allocate adequate time for each activity. This prevents tasks from spilling over into other areas of your day, allowing for a balanced and productive routine.
- Reduced Stress and Anxiety: Knowing what to expect and having a plan in place can alleviate the stress and anxiety associated with uncertainty. This is particularly beneficial for individuals with ADHD, who may feel overwhelmed by open-ended tasks.
- Better Impulse Control: A structured routine helps in resisting the urge to engage in impulsive behaviors, such as checking social media or procrastinating. Having designated times for breaks and leisure activities can also provide healthy outlets for these impulses.
- Enhanced Memory and Recall: Regularly following a schedule reinforces routines, making it easier to remember tasks and deadlines. This consistency strengthens working memory, which is often a challenge for those with ADHD.
- Efficient Task Management: Operationalizing your schedule helps in managing multiple responsibilities by breaking them down into manageable chunks. This efficiency is crucial for individuals balancing work, studies, family, and personal life.
- Maximized Productivity: With a clear plan, you can make the most of your time by focusing on high-priority tasks. This ensures that important tasks are completed efficiently, leaving room for relaxation and self-care.
- Work-Life Balance: By allocating specific times for work, leisure, and personal commitments, you can maintain a healthy balance. This prevents burnout and ensures that all aspects of your life receive adequate attention.
- Goal Achievement: A structured schedule allows you to set and track progress toward your goals. Whether it’s career advancement, academic success, or personal growth, having a plan helps in achieving your objectives. This opens more space for religious goals, which may include Quran memorization or extra study time.
Conclusion
Operationalizing your schedule is a powerful strategy for enhancing cognitive function and managing the challenges of ADHD, as well as coping with busy schedules. By breaking down tasks, prioritizing effectively, and maintaining a consistent routine, you can achieve greater focus, productivity, and emotional well-being. As young Muslim women, integrating this approach with our spiritual practices can be part of a balanced and fulfilling life.