Building Better Habits: How Occupational Therapy Supports Real-Life Routines

At Forbes Care, we know that creating (and keeping) a healthy routine isn’t always as simple as just deciding to do it. Life gets busy, energy fluctuates, and motivation can be hard to sustain. Whether it’s improving sleep, sticking to a daily schedule, or finding time for self-care, Occupational Therapists (OTs) are here to help.

OTs are trained in understanding the how and why behind our everyday habits. More importantly, we’re skilled in helping people build routines that actually work — not just routines based on what should get done, but ones that align with each person’s values, environment, and unique way of doing life.

Meet Jess: A Real-World Example

Jess is a young adult juggling university and part-time work. She knows she struggles to fall asleep at night, often scrolling on her phone well past midnight. She wants to feel more rested and alert during the day, but changing her night-time routine feels overwhelming.

Working with her OT, Jess broke the habit loop down and rebuilt it with intention. Together, they:

• Set a values-based goal: “I want to feel more rested and alert for uni and work.”
• Created a simple cue: A 9:30pm phone alarm to signal wind-down time.
• Replaced the habit: Instead of scrolling, Jess chose something enjoyable but calming—like reading or listening to music.
• Tracked her progress: Using a short nightly checklist that made her feel successful, not pressured.
• Reflected and adjusted: Jess and her OT checked in weekly to celebrate wins and troubleshoot any challenges.

The result? A routine that felt achievable, realistic, and personal—not forced. And most importantly, Jess began to notice improvements in her mood, focus, and overall wellbeing.

Why OT Support Makes the Difference

What sets Occupational Therapy apart is our holistic and practical approach. We don’t just offer advice—we work alongside people to:

• Understand what’s getting in the way
• Identify motivators and values
• Build small, sustainable changes
• Use evidence-based strategies for habit formation
• Provide accountability and encouragement along the way

This approach is ideal for people living with fatigue, pain, anxiety, ADHD, or executive functioning challenges—where traditional approaches to routine-building may feel overwhelming or inaccessible.

Let’s Build Something That Works for You

Whether it’s improving your sleep, finding a rhythm to your week, or making time for meaningful activities, our OTs are here to help you make it happen—at your pace, in your way.

Forbes Care offers Occupational Therapy support through a variety of funding pathways, including Home Care Packages, NDIS, and DVA.

Because when routines are built around what matters most to you, they’re not just easier to stick to — they’re life-changing.

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