References: Ritual & routine

The key studies and reviews behind these pathways – organised by page, so you can see exactly what each claim on the site is based on.

Frank, E., Kupfer, D.J., Ehlers, C.L., Monk, T.H., Cornes, C., Carter, S. & Frankel, D. (1994). “Interpersonal and social rhythm therapy for bipolar disorder: Integrating interpersonal and behavioral approaches.” The Behavior Therapist, 17, 143–149. The origin of Social Rhythm Therapy, the clinical tradition this page traces its account of steady daily rhythms back to.
Roenneberg, T. & Merrow, M. (2016). “The Circadian Clock and Human Health.” Current Biology, 26(10), R432–R443. The evidence behind this page’s claim that keeping a consistent wake, eating and activity schedule helps the body’s clock stay properly set, supporting steadier mood and sleep.
Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W. & Wardle, J. (2010). “How are habits formed: Modelling habit formation in the real world.” European Journal of Social Psychology, 40(6), 998–1009. The actual study behind this page’s correction of the “21 days” myth – the source of the more accurate average of around 66 days.

Kaptchuk, T.J., Friedlander, E., Kelley, J.M., et al. (2010). “Placebos without deception: a randomized controlled trial in irritable bowel syndrome.” PLOS ONE, 5(12), e15591. The open-label placebo research behind this page’s claim that the ritual of treatment itself can carry a real effect, independent of belief in the treatment.
Norton, M.I. & Gino, F. (2014). “Rituals alleviate grieving for loved ones, lovers, and lotteries.” Journal of Experimental Psychology: General, 143(1), 266–272. Research from one of this page’s own recommended authors, showing that performing a ritual measurably eases grief and distress.
Hobson, N.M., Schroeder, J., Risen, J.L., Xygalatas, D. & Inzlicht, M. (2018). “The Psychology of Rituals: An Integrative Review and Process-Based Framework.” Personality and Social Psychology Review, 22(3), 260–284. A broad academic review supporting this page’s framing that ritual is increasingly studied as more than superstition, with the repetition and intention behind an act mattering more than the act itself.