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It’s 2 am. Dishes are piled in the sink. The countertop is covered with crumbs. And I’m in bed, talking to ChatGPT about how to become enlightened—and other practical topics. I know I’m drifting—likely into depression.

Long before my mood changes, my daily patterns do. Depression doesn’t come in like a supernova, combusting my life into flaming bits of stars. Sadness doesn’t descend upon me, provoking tears to run down my face. Despair and hopelessness never appear out of nowhere.

What happens instead: Several subtle shifts from my baseline. Meals eaten at unusual times or not eating at all, missing my walk around the block, sleeping more or sleeping less. One missed run is life. But a missed walk, bingeing on ice cream, and a late bedtime in one day is a pattern change. This isn’t failure. It’s data.

I’ve named this depression drift because when my daily routine shifts, I’m at risk of falling into a depressive episode. When patterns are loosening, it usually means my life is tightening. This is a pivotal moment when I can do something. Identifying changes early helps me to recalibrate.

Scientists who study mood disorders have found that sleep and changes in routine are often precursors to depressive or manic........

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