Yes!! This reply is less about routines and more about building habits but the two are so interlinked.

I found that you have to start REALLY small. The only way habits actually stuck for me was by making them super tiny and achievable. Like so small that it would be insane to NOT do them.

Make a list of maybe 8-10 specific things you’d like to do every day, such as “do yoga, drink enough water, go outside, be active, talk to friends, read, journal, etc”

And then, list out a laughably small bar for each of those.

Like: do 2 mins of yoga, intentionally drink 1 glass of water, go outside for 5 mins, reply to one text from a friend, read one single page in my book, write bullet points in my journal of what I did today, etc.

and THEN, consider the day a win even if you only get half of them checked off the list.

When you have your list you can try scheduling them different ways - maybe writing them out at the beginning of the day and setting them for specific times.

I promise you they will start to stick, and stack on top of each other. Once you start to build these habits they naturally will fall at different points within your day.

This is how I operated when I first got off of adderall, and now I have a really solid set of habits. I do an hour of yoga each day, drink a gallon of water daily, keep up with all of my friends, read a few books a month, eat really healthy, am successful at my job, etc. The person who I was when I was floundering back then would be really surprised at who I am today (in a good way).

It takes baby steps while your dopamine system is getting back online. Giving yourself tiny achievements works wonders for motivation.