“It must be nice to have extra time off when you are looking for work.”

I have been unemployed more times than I would have ever chosen to be, and many well-meaning people have made that comment to me.

For me, and for the job seekers I work with, being unemployed rarely feels like a “nice time.” Unemployment brings stress, fear, and anxiety, making it difficult to stay motivated and optimistic. A major reason for this is the loss of purposeful routine, which leaves both job seekers and those close to them struggling.

The struggle is not only the uncertainty of the job search; it is compounded by having too much time and not enough activities to fill that time constructively.

When you are used to working, you develop routines, getting up at a certain time, getting ready, commuting, working, interacting, leaving, commuting, family times, and sleeping again. When that is disrupted or not required, losing those connections creates an incredible void in our lives.

What can we do when we lose our purpose and our reason for getting out of bed each day?

First, understand why routine is important. As human beings, we want to feel that what we do each day is important. We have responsibilities, we are conditioned to “carry our weight,” and working gives many of us purpose, momentum, and structure. When we lose our jobs and start looking for a new one, something few people are skilled at, the removal of those constructs can leave job seekers feeling chaotic or aimless.

Appreciate that too much empty time is a problem. Many people struggle because they have too much time when they are unemployed. One of the best tools I have found is to build up your internal discipline to create an interim structure. For example, get up when most people get up for work. Schedule at least two hours on job searching activities five days a week. Schedule time to help with cleaning and other chores around your home. Take the time for some daily exercise to get out of your home. Not only is exercise good for you, but getting outside can help your sense of perspective. Visit your local library or adult learning centre and take some upgrading courses. By filling the time and creating your own structure, you can regain that productivity.

Procrastination is your enemy. Using a routine and building your ability to follow each day actually gets easier the more you do it. Fight the urge to wait until tomorrow to do something you really don’t want to do but know that you need to do it. Give yourself a break as well. If you have a day when you can’t get traction, do what you can and try again tomorrow.

Appreciate the negative mental health effects unemployment has on you. This might be one of the most important reasons for finding a local employment counsellor. For many of us, our identity is wrapped up in what we do, and the trauma of losing our job or having to find another is significant; an employment counsellor can help you. Additionally, having a stable routine helps reduce anxiety, promote better sleep, and maintain motivation.

Dealing with the fear that nobody will hire you. Perhaps you have never struggled before to find a job, but you are now. This happened to me. There was a time when I had gotten every job I had ever tried for, then I experienced a 13-month period where nothing worked. Time after time, I was told I was the “runner up,” and my frustration and fear took over. I had a mortgage and a new baby, and my anxiety and fear grew and grew. Things started to change when I recognized my fear was real. I started to change my routine; I sought help and was able to turn things around. Building a regular job search routine was a part of that. I used my fear to realize I had to change what I was doing; you can too.

Building a routine creates stability amid instability. This structure gives you a sense of control and predictability, helping you to combat feelings of aimlessness. Establishing a routine is a practical way to restore purpose during unemployment.

Routines can help you build confidence and add the skills that will help you. Setting and achieving small goals can help anyone rebuild confidence. This is especially important for people who have been unemployed or who have faced repeated rejections, as I did.

Improving your executive functioning. When you are unemployed or if you are neurodiverse or both, appreciating your struggles can increase your daily functioning and cognitive loads. Having a routine can reduce those loads.

Build skill development into your daily routine. One of the primary benefits while you are unemployed can be to set time aside for new skills. To work with a career counsellor and to upgrade your skills. You and your potential interviewers will notice and appreciate the progress you make.

Routines can help you on-board and transition into a new job. We can get out of practice when we are not working. Learning and adjusting to a new job is difficult enough. Using a regular “work hours” routine can make your adjustment less jarring and easier to adjust to.

Routine Tip #1 – Wanting to be perfect from the start is the enemy of progress. Start small, with one thing you want to accomplish. It can start with something as simple as picking a common job and start time to work on your job search. If you miss a day, make it up; you’re not a failure, even a little progress is useful.

Routine Tip #2 – Use visual schedules and/or reminders to help build your routines and commitment to staying on track.

Routine Tip #3 – Understand your routine doesn’t have to be rigid to succeed. Your initial goals will change and evolve, so flexibility is important. Routines are tools to provide structure and help you achieve your goals. Over time, you will very likely find better ways to accomplish what you want.

Routine Tip #4 – All “wins” are important, no matter how small or how big. Creating a routine is simply a tool to help you make progress. To get out of bed. To get out of your home. To interact. To learn. To engage and to find your next employment.

Reducing decision fatigue – When you are under stress, bouncing from one day to the next can be mentally exhausting. Use your routine to build a series of steps to help you achieve your goals without being overwhelmed. Finding a next job is a lot like eating an elephant; both can be achieved “one bite at a time.”

Building Positive Habits – There is always a danger when you are struggling that you could develop negative coping strategies, such as excessive sleeping, failing to take care of yourself, and/or withdrawing from your community. Creating a routine and learning how to focus on self-care, achieving small goals, and personal growth can create habits that will help you beyond simply finding your next job.

If you can measure something, you can improve it. – Routines are frameworks, and depending on your routine, you can measure its positive effects. I use the Job Seeker’s Playbook to help my clients “move their needle,” and by creating a job-seeking and life routine, they can see and measure their progress as they build confidence and add skills.

Social interaction, regression, and recovery– Building a routine that includes some time for visiting your local library, volunteering, and other forms of interaction can reduce the isolation or withdrawal that is common for people experiencing unemployment. Having and building a regular routine can help someone avoid slipping into inactivity, discouragement, and even a light routine that involves walking, journaling, or checking job boards can help a person experiencing job loss trauma work towards recovery and success.

Rebuilding who you are – I have found looking for my next job to be traumatic, with fear and anxiety haunting each step and decision. Using the framework that a routine can offer you to create and implement a plan can really help you shift from “survival” mode to “positive action” mode. Routines can rebuild your sense of identity through self-discipline and by achieving the goals you set for yourself.

Finally, having a positive routine sets you up for unexpected opportunities – By creating a series of steps and daily habits, with each passing day, you will be better prepared to take advantage of opportunities that present themselves. Having a job search and daily routine means you will be more likely to have your resume, cover letters, and interview skills ready and practiced than before. You will also have more energy and confidence, two small but vital advantages that just might make the difference between success and rejection.

A reason to get out of bed. A way to build your skills. A reason to get out of your home. A way to interact with your community on days when all you feel like doing is sleeping. A reason to work at getting ready to go to work. Building a positive routine is a tool you can use to reestablish yourself, to build confidence in yourself, and to make a difference in your life.

Good luck,

Paul