Disclaimer: This article is researched with information from credible medical professionals, publications, or institutions. It is for educational purposes only and should not be used to self-diagnose or treat bipolar disorder. If you believe you may be struggling with this condition, please consult a qualified medical professional.

Happy Birthday to me!

Here are Free & Low-Cost Tips for BIPOC (Black, Indigenous, and People of Color) Living with Bipolar Disorder

Here at Ebony Emotions, we’ve explored how to live well with bipolar disorder—covering everything from getting quality sleep to holistic healing. Now that you understand the importance of sleep, diet, and exercise, let’s talk about how to build a sustainable daily routine.

This will look different for everyone depending on your work, school, or life responsibilities, so I’ll share a flexible foundation you can customize to fit your own needs.

As always, I’m pulling from the expert insights of Julie A. Fast and John Preston, authors of Take Charge of Bipolar Disorder. And yes, I’ll be adding my personal flavor to it—because while I’m not a doctor, I’ve lived it. (Plus, I’ve been told I sound like a preacher, so buckle up). 

Let’s get into it.

Why Routine Matters—Especially for Us

With everything going on in the world (and in our wallets), I want to highlight cost-efficient and free ways to establish a routine—especially if you’re BIPOC, between jobs, in school, or struggling with consistent access to health care.

Fast and Preston emphasize that how you start your morning can set the tone for your entire day. Planning and preparation give you a head start on managing mood shifts (Fast & Preston, 2023). 

Step one? Fix your sleep cycle. If you missed it, check out my previous article, The Importance of Sleep & How to Improve Your Sleep Cycle, for practical tips.

Step-by-Step: Morning Routine Ideas

• Wake up with your alarm. Snooze if you must—but only for five minutes.

• The “Noon Rule.” If you’re battling depression and struggling to wake up early, set a goal to complete your morning tasks by 12 p.m. This gives you grace while still maintaining structure.

• Get out of bed and make your bed. This simple action can make your space feel more grounded and organized.

• Personal hygiene. Brush your teeth, wash your face, do your hair. Looking put-together helps you feel put-together.

Movement + Mood Boosters

Fast and Preston recommend a 20-minute walk each day—10 minutes in one direction, and 10 minutes back. Walking gets your endorphins and serotonin flowing, which is especially helpful if you work from home or struggle with seasonal depression.

And if you can afford it, consider taking 1,000 mg of omega-3 fish oil twice a day. Just be sure to check with your doctor about any supplements or over-the-counter meds you’re using. Add in any vitamins or immune-supporting supplements that are bipolar-safe (Fast & Preston, 2023). 

These small habits send a powerful message to yourself:
“I love me. I’m fighting for my life—even with bipolar disorder.”

It won’t happen overnight. Start small. First, wake up on time. Then, make your bed. Layer in more steps as you go. Your body will adjust, and before long, the routine will become second nature.

My Daily Routine (for Inspiration, Not Imitation)

9:30 a.m. – 10:30 a.m.
Wake up. Relax or pray before checking emails or social media. (If you’re not religious, meditation works too—this is a judgment-free zone). I apply the noon rule on tough days.

10:30 a.m. – 12 p.m.
Make my bed, get ready, take vitamins, skim emails and socials, make one cup of coffee, or drink a Celsius. 

12 p.m. – 2 p.m.
Eat a light, energizing meal. I’ll also return phone calls and reply to messages during this window.

2 p.m. – 4 p.m.
On gym days, I hit Crunch Fitness for an hour, stretch, and maybe get a hydro massage. I walk there but usually take an Uber or Lyft home. Afterward, I shower, eat, and chill. If I skip the gym or workout, this block becomes work time for school or the site.

5 p.m. – 7 p.m.
Read, wrap up work, eat dinner, and dive into a book or listen to music.

8 p.m. – 11 p.m. (Sometimes Midnight) 
Unwind. I might read more, sip some All A Dream tea, hydrate, and take my bipolar medication. I’ll throw on a documentary or movie I don’t plan to finish—just to lull myself to sleep. Then, repeat.

Real Talk: Sleep Disturbances & Flexibility

As a bipolar woman, I still deal with sleep disturbances. If I wake up in the middle of the night, I use the restroom, drink water, and try to fall back asleep. If I can’t, I apply the noon rule and give myself grace while still staying on track.

Final Thoughts: Routines are Resistance

I didn’t learn all this overnight. In fact, I didn’t even have a real routine until I left corporate journalism. Working in the news meant I was always on-call—day or night. The adrenaline rush was real, but it left my body and nervous system wrecked.

My bipolar disorder didn’t mix well with the 24/7 grind. I was so overwhelmed I turned to the bottle. I could knock back a liter of whiskey straight, no chaser. I was built differently—but not in a good way. I’m not about that life anymore, I promise (laughs).

Writing now gives me what news once did—just with way more peace and creativity. And that’s the energy I want for all of us.

If you’re Black, Brown, or living with bipolar disorder, your routine is your armor. It grounds you in a world that often throws chaos our way. From racism to instability, we’re juggling a lot. But routines help us feel whole—and help prevent major manic or depressive episodes.

Tailor this advice to fit your life.

If you work a 9–5, create healthy boundaries (I’ll talk more about this in an upcoming article).

Until then, take care of yourself, one step at a time.

You got this. Keep going.

Thank You Note

I’d like to extend my sincere thanks to authors and mental health professionals Dr. Wes Burgess, Julie A. Fast, and John Preston for their invaluable contributions to bipolar disorder education. While their work is not BIPOC-specific, books like The Bipolar Handbook: Real-Life Questions with Up-to-Date Answers and Take Charge of Bipolar Disorder have been incredibly helpful on my journey. Their insights have deepened my understanding in meaningful ways.

Reference: 

Fast, J. A., & Preston, J. (2023). Take Charge of Bipolar Disorder: A 4-Step Plan for You and Your Loved Ones to Manage the Illness and Create Lasting Stability. Balance.