Adjusting to Divorce? Rebuild Your Routines and Reclaim Your Life
"Toto, I’ve a feeling we’re not in Kansas anymore."
If you’ve recently gone through a divorce, that iconic Wizard of Oz line probably hits different. Suddenly, everything that felt familiar is gone. The routines, the rhythm of life, the shared grocery list—poof. Welcome to your post-divorce era. And yeah, it might feel like you’re on a strange new planet.
Here’s the thing: this isn’t just your experience. Divorce is more common than most people realize. Close to 700,000 divorces happen every year in the U.S., and around 40–50% of first marriages end in divorce. So while you might feel alone right now, you're part of a very large (and resilient) club.
One of the best ways to stabilize during this transition? Rebuild your routines. Specifically, focus on two major pillars: exercise and sleep. Let’s dive into why—and how—to rebuild them after a breakup.
1. Reboot Your Exercise Routine (Even If You’re Not a Gym Rat)
After a divorce, your daily habits can get totally thrown off—especially your fitness routine. Maybe you used to run with your partner or hit the gym on their schedule. Now? You’re on your own, and motivation might be running low.
But here’s why it matters: regular exercise is proven to boost mood, improve sleep, reduce stress, and increase energy. (Plus, post-breakup revenge glow-ups are real.)
How to Build a Post-Divorce Fitness Routine:
Find your sweet spot. Are you a morning person? Night owl? Midday mover? Figure out when you naturally feel most energized and pencil in workout time then.
Choose your vibe. Prefer solo workouts at home, group fitness classes, hiking, dancing in your living room, or hitting the gym? Whatever works, works.
Consistency is key. Your workout doesn’t have to be intense—it just has to be regular. Start small and build momentum. Show up for yourself.
Set boundaries with distractions. Netflix, TikTok, and your dog’s puppy eyes will try to derail you. Resist. This is your time.
Even just 20–30 minutes a day of movement can dramatically shift how you feel, physically and emotionally.
2. Fix Your Sleep Schedule (Your Sanity Depends on It)
Divorce can seriously mess with your sleep. Whether it’s adjusting to sleeping alone again, tossing and turning with stress, or binge-watching at 2am to distract yourself—sleep takes a hit.
But here’s the truth: you need sleep more than ever right now. Quality sleep helps regulate mood, decision-making, immune function, and resilience. In short? Sleep is self-care.
How to Create a Solid Sleep Routine:
Set a consistent bedtime. Yep, just like when you were a kid. Go to bed and wake up at the same time every day (yes, even weekends).
Build a wind-down ritual. Avoid screens for 30–60 minutes before bed. Try stretching, journaling, meditating, or reading an actual book (not your phone).
Create a cozy sleep zone. Keep your bedroom cool, dark, and quiet. Get a weighted blanket, lavender spray, blackout curtains—whatever helps.
If you're struggling, get support. Talk to your doctor or therapist if anxiety or insomnia is making sleep impossible. There are legit solutions out there.
Reclaiming your sleep isn't just about feeling less groggy—it’s about protecting your mental and emotional health through one of life’s hardest transitions.
Final Thoughts: You’re Not in Kansas Anymore—But You’ve Got This
Life after divorce can feel disorienting, exhausting, and straight-up weird. But building new routines—especially around movement and rest—can help ground you. These are the small wins that give you control, confidence, and calm.
You don’t have to figure everything out today. Just take one step toward rebuilding your routine. Then another. The new version of your life won’t look like Kansas, but it might just be better than you imagined.