Chronic pain affects millions of Americans every day: According to a 2023 study from the National Institutes of Health (NIH), a little over one in five U.S. adults suffer from the condition. The same goes for depression, with around 18% of adults reporting they’re currently suffering from or being treated for the mental illness, according to a 2025 report from Gallup. Unfortunately, both chronic pain and depression can be difficult to treat—which is why it’s welcome news when scientists uncover a lifestyle change that may help.
Recently, a small study published in The Journal of Behavioral Medicine found that older adults who maintained regular schedules had better health outcomes—including less pain, lower body mass index (BMI), and lower levels of depression—than those who didn’t. Interestingly, even participants with insomnia fared better when following routines, suggesting the structure helped regardless of sleep quality.
The researchers followed 67 adults aged 60 and above, 37 of whom had insomnia and the rest of whom did not. The participants completed a survey, kept sleep diaries, and logged their activities for a week. Additionally, the researchers used standardized questionnaires to assess each participant’s pain levels and depressive symptoms, and calculated their BMIs. (Prevention no longer uses BMI as an indicator of health, but it’s a key data point in this study.) After crunching the data, the researchers found that regular schedules—or “behavioral-social rhythms,” as they’re called in the study—were correlated with fewer depressive symptoms, lower levels of pain, and lower BMI. While those with insomnia did report more pain and depressive symptoms than good sleepers overall, participants with insomnia who maintained regular behavioral-social rhythms fared relatively better.
So, what does this mean for you? Below, longevity doctors and a psychologist break down why sticking to daily routines is correlated with improved physical and mental health—and how to apply these findings in your own life.
Meet the Experts: Jennifer Timmons, M.D., longevity doctor and founder of Timmons Wellness; Hillary Lin, M.D., board-certified internist and co-founder and CEO of CareCore; and Carolina Estevez, Psy.D., a psychologist at Soba, a treatment center in New Jersey.
Why do routines matter for mental and physical health?
It’s important to keep in mind that the study didn’t prove that regular behavioral-social rhythms alleviate pain levels and depressive symptoms—it simply found that people who maintained more regular routines also tended to have less pain and depression. Additionally, the study size was small. However, experts believe there’s something to this correlation.
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“Bodies thrive on predictability, routines, and circadian rhythms,” says Jennifer Timmons, M.D., longevity doctor and founder of Timmons Wellness. “This study highlights how those rhythms can help decrease physiological stress, which in turn can decrease inflammatory signals, improve sleep quality, and therefore improve mental health, including depression and physical health markers like chronic pain.”
Hillary Lin, M.D., board-certified internist and co-founder and CEO of CareCore, agrees. She points to data that show people who work changing shifts—and therefore don’t have a consistent routine—carry a roughly 25% to 40% higher risk of depression and anxiety. “A regular routine also means more predictable social contact, more daylight, more movement, more reliable medication timing,” Dr. Lin says. “Any of those could move pain and mood.”
Routines have multiple psychological benefits, especially for older adults, adds Carolina Estevez, Psy.D., a psychologist at Soba, a treatment center in New Jersey. “As we age, our previous roles diminish, leaving us feeling lost and without a clear structure for the day,” she says. “Behavioral anchors help to create some level of structure. For instance, getting out of bed and dressing. Leaving your home, moving your body, eating three meals per day, and connecting with other people. These simple behaviors can aid in reducing feelings of loneliness and potentially keep mood from being the single determinant of what you do on a daily basis.”
The bottom line
“When you do things may matter as much as what you do, and it’s one of the very few health variables that costs nothing,” says Dr. Lin. “For someone managing chronic pain, limited energy, or a fixed income, there aren’t many levers like that.”
Of course, routines aren’t the be-all, end-all—they’re just one factor that can help you live healthfully. Eating a balanced, nutritious diet and strength training three times weekly can provide a solid base, says Dr. Timmons. She says breathing and mindfulness exercises are also worth adding in. “Instead of chasing the elixir of youth or a single longevity supplement or biohack, work on these foundational things for a vibrant and long health span,” she says.
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