Struggling with the unpredictability of caregiving? Discover 5 simple, actionable strategies to create structure and find calm in your daily routine, even amidst the busiest times.

5 Small Actions to Take Back Control of Your Day as a Caregiver

When you’re juggling caregiving, family, and everything else, chaos can become the new normal. You thrive on structure, but what happens when life feels completely unstructured and out of control?

That overwhelming sense of everything happening at once—your need for order, purpose, and timing—can be hard to find when you’re pulled in so many directions. But here’s the good news: even in the middle of chaos, you can create moments of structure that give you a sense of peace and control. It doesn’t require a major life overhaul—just small, intentional steps that make a big difference.

Let’s look at some practical ways you can create structure, even when life feels anything but organized.

1. Start Your Day with a Simple, Intentional Routine

In the middle of a hectic season, having control over the first hour of your day can be grounding. Whether it’s enjoying your coffee in peace or spending 15 minutes of reflection, that first hour is yours. It’s a simple way to anchor your day and set a positive tone for whatever comes next.

Research shows that morning routines help improve mental well-being and reduce stress throughout the day. It’s not just about what you do, but the intention behind it. When you start your day with purpose, you’re less likely to feel overwhelmed by the unexpected.

Try this: Create a simple morning checklist for the first 15-30 minutes of your day. Something as basic as “Breathe, Reflect, Move” can make a huge impact.

2. Find Comfort in Small Routines

Sometimes, it’s the little things that bring the most calm. Folding laundry, doing dishes, or setting out your clothes for the next day might seem minor, but these repetitive tasks offer a sense of control. You’re creating order in one small corner of your life—and that matters.

Engaging in simple, repetitive tasks helps reduce anxiety by activating the brain’s calming centers. These small moments of structure can break up the chaos and offer pockets of peace.

Try this: Pick one daily task that you find comforting—whether it’s washing dishes or organizing a drawer—and use that moment to reset your mind.

3. Accomplishment Lists, Not To-Do Lists

To-do lists can feel overwhelming when you’re dealing with caregiving unpredictability. Instead, reframe them as accomplishment lists. Every time you check something off, it’s a win. Whether it’s making a bed or tackling a work project, treat each completed task as an accomplishment that moves you forward.

The act of checking off tasks releases dopamine, a feel-good hormone that boosts motivation. Focusing on accomplishments makes you feel empowered rather than defeated by a never-ending list.

Try this: Keep your daily list small—3 to 5 things max. (my favorite is 3) Focus on celebrating the wins, no matter how small

4. Set Boundaries and Include Others

You’re not in this alone, even though it often feels that way. Creating structure with those around you can make a big difference. Whether it’s setting boundaries with family members or asking for help with specific tasks, this is essential in managing the load of caregiving.

Studies show that when caregivers establish clear routines and boundaries, both they and their loved ones experience less stress. Structure helps everyone stay grounded and focused.

Try this: Start by setting one clear boundary or expectation with someone in your household. It could be as simple as assigning a daily task or setting a specific time to check-in.

5. Control the Chaos by Reducing Distractions

Chaos often feels worse when we’re pulled in too many directions. By reducing distractions—whether it’s turning off notifications, setting aside time to focus, or creating mental space for quiet—you can regain some control over your environment.

Distractions increase mental fatigue and reduce productivity, leading to even more stress. By controlling distractions, you give yourself space to think and breathe, which can reduce anxiety.
Try this: Turn off notifications for a designated period during the day to focus on what matters most.

Ready to Take Back Control?

Chaos doesn’t have to control you. By making small, intentional changes, you can create moments of peace and structure in your day. If you’re ready for more tips to help you regain control, check out my On-the-Spot Relief Guide—a quick, actionable resource to help you manage stress and find balance right when you need it.