CREATE
A SCHEDULE OF HEALTH
Wield the Metabolic Power of RHYTHM and the calendar to move you gracefully through the years ahead. Ordinary people think merely of spending time; great people think of using it.
DAILY RITUALS
RITUALS OFFER A RANGE OF BENEFITS THAT SPAN MENTAL, PHYSICAL, AND EMOTIONAL HEALTH: Morning rituals can aid with mental clarity and focus, cortisol regulation, mood elevation, sense of control and agency, and metabolic activation. Evening rituals can reduce screen-time impact, help to down regulate the nervous system, support sleep quality, emotional processing, and the body’s overnight repair processes. Bookending the day with structure reinforces discipline and makes healthy behaviors automatic over time. Predictable routines lower baseline anxiety by reducing uncertainty, and showing up for yourself daily, even in small ways, builds self-trust and overall wellbeing. The most effective rituals are ones that feel sustainable and personally meaningful—even 10-15 minutes at each end of the day can make a meaningful difference. Tap into the METABOLIC POWER OF RHYTHM and CREATE your daily rituals.
SAMPLEMORNING RITUAL
1. Stretch / Gua Sha / or, Dry Brush
2. Put on comfy clothes.
2. Go outside and look at the Sun.
3. Take a walk.
4. Eat a protein-forward breakfast.
5. Drink a "loaded" water.
6. Fill a big water bottle for the day.
7. Re-dress (if the day necessitates).
8. Brush TeethSAMPLEWORKDAY STARTUP ritual
1. Start a load of laundry.
2. Prep dinner ingredients for the evening meal.
3. Note the days schedule.
4. Note:
3 things I'm grateful for...
3 things I'm looking forward to...
Today's top 3 tasks, followed by other tasks.SAMPLEWORKDAY SHUTDOWN ritual
1. Clean dinner dishes and wipe down countertops.
2. Fold and put away laundry.SAMPLEEVENING RITUAL
1. Hot Shower, Teeth Brushing, Moisturize
2. Note:
Daily Highlights/Meaningful Moments
I was at my best when...
I felt unrest when...
3. Listen to a podcast or read.KEEP IT sEASONAL
SYNCING YOUR CIRCADIAN RHYTHM
tHE SPRING SELF
The time of year when we can begin to take late evening walks, since the days are longer. Try a new hobby or begin a new project. The spring cleaning purge is a favorite activity. Spruce things up. This is a great time to schedule lab work and other screening appointments. Administrate a quarterly evaluation to check in with yourself.
THE SUMMER SELF
The perfect season for outdoor exploration and activity. The increase in sunlight and later evenings makes us feel the need to sleep less. Enjoy calm mornings and the lack of structure. Administrate a quarterly evaluation to check in with yourself.
THE FALL SELF
Our bodies want to naturally rest and rise with the sun which can make the transition from summer to autumn difficult. The best way to adjust to this change is to get into bed an hour earlier and enjoy a relaxing activity that prepares you for sleep. Reading, meditating, and stretching: the goal is to prepare your body for rest so that you wake up earlier and get more sunlight. When you rise, open the blinds immediately or enjoy a cup of cozy out of doors. The crisp air and sunlight will help you move into this season of harvest. Supplement Vitamin C. Administrate a quarterly evaluation to check in with yourself.
THE WINTER SELF
The days are shorter and the nights are longer. Winter is for resting and nesting. It’s a time to reflect and reassess your priorities and prepare for a new year. Enjoy this time by slowing down. Recharge the way you recharge. In solitude or by spending time with loved ones. Just like fall, try to get to bed early so that you can enjoy more sunlight in the morning. Supplement Vitamin D. Use a salt lamp. Get away on a “me” retreat to write or edit your story (see my workbook—MIDIMANUAL’S MANIFESTION PRIMER (COMING SOON). Administrate a quarterly evaluation to check in with yourself.
BOUNDARIES
+
REST
+
CHOICE
+
PLEASURE
+
BOUNDARIES + REST + CHOICE + PLEASURE +
WHAT IS A QUARTERLY EVALUATION? A TIME OF REFLECTION THAT HAPPENS EVERY THREE MONTHS. 1. IF NEEDED, rewrite your daily rituals (see below) for THE neXT season. 2. FILL OUT THE NEXT QUARTER’S FNM (Functional Nutrition Matrix). 3. check your supplement tracker. 4. ANSWER the FOLLOWING QUESTIONS:
RELATIONSHIPS I’M GRATEFUL FOR:
NEW HABITS THAT ARE SERVING ME:
NEW HABITS TO FOCUS ON IN THE NEXT 90 DAYS:
WHAT DID I LEAVE UNFINISHED?
IF I COULD, I WOULD DO THIS DIFFERENTLY:
BIGGEST LESSONS LEARNED:
WHAT WERE MY BIGGEST ACCOMPLISHMENT(S)?
I AM MOST PROUD OF:
GREATEST INSIGHT GAINED:
OTHER THOUGHTS HEADING INTO THE NEXT 90 DAYS:
RECOMMENDED SCREENINGS