Planning is extremely important for your non-traditional work schedule, as it helps you establish a routine where your body has the chance to adapt and understand when it's time to rest and when it's not. Planning is simply thinking ahead about what you want to do, writing it down somewhere you prefer, and following through with what you've planned.
When we keep our plans only in our minds, the chances of them being completely forgotten or sabotaged are enormous, and before you know it, your life will be nothing but work.
Of course, things won't always go according to plan—unexpected events happen all the time to remind us of that—but if you develop the habit of establishing in advance how your week will look, you'll likely notice positive and significant changes in your motivation to follow through.
We've already talked extensively here about how your body is impacted by this non-traditional work schedule; your body gets confused because it's not doing what it was programmed to do. This planned routine will be a powerful ally in reversing this confusion and helping you feel better, get better quality sleep, and as a bonus, actually enjoy your days off doing what you really want to do, not just "whatever worked out."
To help you with this planning, you won't need anything elaborate. The calendar app on your phone, which is free, can be an easy and quick way to organize everything you need, or even just a sheet of paper will do. Simply fill in activities as ideas come to you, and for things that are fixed in your routine, like your work schedule for example, save the activity with the recurrence for the days you'll be working.
It's important to establish a sleep routine and maintain this routine even on your days off. Initially, experiment with different work and sleep patterns to see what works best for you. For example, if you're working at night, consider staying awake when you get home after work and sleeping a bit later, waking up just before the next night shift. Alternatively, you might find that sleeping a few hours in the morning when you get home and then a few more hours later, just before the next shift, works better for your schedule.
Napping during a shift, when allowed, can provide a much-needed energy boost that will keep you alert until it's time to leave, so schedule these times in your calendar too. The trick is not to nap for too long—a nap lasting 10 to 20 minutes is considered ideal because this duration gives you several minutes of uninterrupted rest before falling into deep sleep. Waking up during deep sleep often leads to feelings of grogginess and disorientation.
Another thing that should be in your planning is activities with friends and family. Put them in your calendar and try your best to stick to what you've scheduled so that you can, even at alternative times, enjoy your free time doing things you love with people you care about. For example, if you work at night, arrange an afternoon coffee with someone special before starting your shift, or schedule social commitments on your day off during the hours when you would normally be working, so your brain stays active during these periods.
At first, all of this might sound a bit strange, and you might naturally forget to add something to your calendar here and there. The most important thing is to trust the process and carefully observe how your body reacts overall. Everyone is different and reacts differently, so pay attention to the signals your body sends and especially how these changes make you feel.
Summary:
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Get a sheet of paper, your preferred calendar app, or use our daily planning template
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Think about how many routines you need to consider. For example, if your days are all the same, then you only need to plan 1 routine; if Monday, Tuesday, and Wednesday are one way, and Thursday and Friday are another, then it's worth planning 2 routines.
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Thinking about each routine separately, fill in the following information in your schedule:
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What time(s) will you work?
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What time(s) will you wake up?
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What time(s) will you go to sleep?
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Will you take naps? If so, at what time(s)?
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What times will you have your meals?
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What other activities will you include in your routine? Some ideas:
- Commuting;
- House cleaning;
- Family time;
- Physical activity;
- Light therapy;
- Taking melatonin;
- Having coffee (or having my last coffee).
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As already mentioned, at this point it's crucial to prioritize what truly matters to you. To do this, you need to reflect on 3 points:
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What will I continue doing?
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What will I start doing?
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What will I stop doing?
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After completing the previous step, reflect on whether the schedule is feasible and whether it follows the best possible strategy. It's important to respect your body's rhythms and create an appropriate routine for it. For example, if you're going to practice light therapy, are the times you've set compatible with the technique instructions? Another example, if you're including something about caffeine consumption, are those times compatible with your sleep schedule?