Routine, sleep and exercise while you're job hunting

Why a structure matters

Without work, days blur. Sleep drifts, you stay in your pyjamas, scrolling replaces searching, and mood drops. A simple routine gives your brain cues for when to work, when to rest and when you're allowed to stop. Job hunting is also open-ended: there's always one more application, so you need to decide when you're done.

A sample day

Sleep

• Keep a regular wake-up time, even on weekends.
• Get outside in daylight early in the day.
• No job-search or emails in the last hour before bed. Write tomorrow's to-do list on paper so it's out of your head.
• Cut caffeine after midday and limit alcohol. It may help you doze off but it wrecks sleep quality.
• If you can't sleep after about 20 minutes, get up, do something calm in low light, and go back when sleepy.
• Ongoing sleep problems for weeks are worth raising with your GP. Healthline 0800 611 116 is free if you're unsure.

Exercise on a budget

Regular movement helps mood, sleep and energy. It doesn't have to be a gym.

• Walk for 20 to 30 minutes daily. It's free and works.
• Parkrun: free, timed 5 km events on Saturday mornings in many towns, walkers welcome.
• Local council pools, community centres and libraries often have cheap or free activities. Ask about concession rates if you have a Community Services Card.
• Online workouts and bodyweight routines cost nothing.
• Join a casual social sports team or walking group. Exercise with others also helps loneliness.

Green Prescription

Green Prescription (GRx) is a health-professional referral to a regional provider who supports you to become more active. It's typically free and delivered locally (for example by Sport Taranaki, Sport Manawatū or Harbour Sport in Auckland). Eligibility and format vary by region: some run individual consultations, a 10-week activity programme and nutrition education, and some take self-referrals. Ask your GP or practice nurse, or search your regional sport trust, to check what's offered near you.

Eating well cheaply

• Regular meals matter for mood. Batch cook when you can.
• Frozen vegetables, tinned fish, eggs, oats, lentils and rice go a long way.
• If money is tight, Work and Income may help with food costs. See the urgent costs guide.

Stay connected

Plan at least one social thing a week and one thing purely for enjoyment. Volunteering, a class or a regular coffee with a friend all protect your mental health and can also lead to work.