Getting used to a routine again before you start work

Starting a new job or heading back into the workforce can be exciting, but it can also feel like a big change, especially if you haven’t worked in a while. One of the best ways to feel more prepared is to slowly get back into a routine before you begin. In this article, we’ll look at how you can build a daily routine that helps you feel more ready, confident and in control. You don’t need to make big changes all at once. Even small steps can make a big difference.

Why routine matters when finding a job

When you’re working, your day usually has a structure: wake up at a certain time, travel to work, take breaks, and finish at a set time. If you’ve been out of that rhythm, it can feel like a shock to the system at first.

Getting back into a routine can help you:

• Feel more alert and energised
• Manage your time better
• Build healthy habits like eating well and sleeping enough
• Reduce stress and feel more in control
• Get used to a work-like schedule

It’s not about being perfect — it’s about preparing your mind and body for what’s coming.

Start with your sleep schedule

Sleep plays a huge role in how you feel. If your sleep is all over the place, start by slowly shifting it back to a work-friendly routine.

Try these tips:

• Go to bed and wake up at the same time each day — even on weekends
• Avoid screens (like your phone or TV) for 30 minutes before bed
• Create a relaxing bedtime routine — read a book, have a warm drink, or listen to calming music
• Set an alarm in the morning and get up even if you’re tired — it gets easier with practice

Getting enough sleep can boost your energy and help you think more clearly.

Plan your mornings

If you’re not used to leaving the house early, mornings can feel rushed or stressful. Start creating a morning routine that works for you.

You could practise:

• Waking up at the time you’d need to for work
• Getting dressed in work-style clothes
• Eating breakfast and packing a lunch
• Planning travel time or doing a short walk

Even if you’re not going anywhere yet, undertaking these steps can help train your brain and body to get ready.

Set daily goals

Having small goals to work towards each day gives your routine a purpose. It can also help you build confidence and motivation.

Your daily goals might include:

• Practising computer or digital skills
• Updating your resume
• Doing a free online course
• Volunteering or attending appointments
• Talking to your consultant or applying for jobs

Write your goals down each day — ticking them off feels good and keeps you on track.

Add movement into your day

You don’t need to run a marathon, but moving your body can improve your mood and help you feel more ready for work.

Try:

• A short walk each day (around the block is fine)
• Stretching or light exercise at home
• Joining a free fitness class in your community
• Doing a YouTube workout from home

Find something that feels right for you. It’s more about feeling good than getting fit.

Create “work time” blocks

If your days feel unstructured, it can help to block out time like you would in a workday. For example:

• 9:00 am – Get ready and eat breakfast
• 10:00 am – Job search or practise skills online
• 12:00 pm – Lunch break
• 1:00 pm – Free time or light exercise
• 2:00 pm – Work on a course or personal project

You can adjust the times to suit you, but having structure helps build habits and makes the transition to paid work smoother.

Real story: Leah’s slow and steady start

Leah hadn’t worked in over three years due to injury. When she was ready to return, her consultant suggested she start by building a daily routine.

“I started by setting an alarm, having breakfast, and going for a walk every morning,” Leah said. “It felt strange at first, but after a few weeks, it started to feel normal.”

Soon after, Leah began volunteering one day a week, then moved into part-time work.

“I’m so glad I gave myself time to adjust. I feel more confident now.”

Talk to your consultant

If you’re not sure where to start, your employment consultant is here to help. They can support you to:

• Build a personalised daily routine
• Set realistic goals
• Find volunteering, training or other activities to include in your week
• Prepare for work in a way that suits your needs and pace

Don’t be afraid to ask for help — that’s what they’re there for.

Final tip: go at your own pace

Getting used to a routine again doesn’t happen overnight. The key is to take small steps and keep going, even if some days feel harder than others.

Next step: Try choosing one routine change this week — like waking up at the same time each day or adding a daily walk. When you’re ready, speak to your consultant about how else you can prepare for work.

You’ve got this — and every small step brings you closer to where you want to be.

Click here to contact us and find out how we can help.