The Power of a Routine
Could good habits be more impactful than genetics? Plus, conquering the Sunday Scaries.
I used to dread Mondays. Internal meetings with demanding bosses that triggered a cascade of angst. By Sunday afternoon, I would start strategizing on how to get ahead of my insurmountable workload. The weight of it often destroyed any hope for relaxation over the weekend. No matter how much I focused on preparing for the week, it always got the better of me until I realized my anxiety-driven approach was informing my stress instead of preventing it.
Now my Sundays look very different.
Make a matcha. Journal for as long as I want in my pajamas. Walk to the Farmer’s Market while listening to a podcast. Buy myself flowers. Shop the local vendors for fresh fish, meat, veggies and fruit for the week. Experiment with new recipes. Eat with someone I love. And, sometimes, write a substack on a topic that fascinates me.
It’s an exercise in slowing down and finding wonder everywhere. I take photos of anything that inspires me (like weird looking plants) as a digital snapshot of delight.
No more Sunday scaries. Why?
Because my simple routine brings me immense joy. I now prep for the week with nourishing food, mindful activities and intentional connection with loved ones which impact my Monday in a positive way — by promoting calm, clarity and creativity. My habits have created a new mindset and, as a result, a vibrant state of health.
I’ve come to realize that everything is information for our mind, body and spirit. What we consume (food or social media), the environment around us, how we move, and the quality of our relationships are all inputs. The decisions we make on a daily basis feed our cells, affect our nervous system and ultimately impact our health in a positive or negative way.
Are you fueling your body with nutrient-rich food or empty calories?
Are are moving your body to create more energy or remaining sedentary?
Are you promoting relaxation or inducing stress?
Do your relationships make you feel safe or activated?
There is a saying that your genetics load the gun but your environment pulls the trigger.
Even if you didn’t win the genetic lottery (and have a predisposition for certain diseases), you can still significantly contribute to your health and longevity through your lifestyle choices. Take fitness for example. A clinical study by Washington State University on twins found that the more physically active siblings in identical twin pairs had lower signs of metabolic disease— showing how metabolic markers were strongly influenced by external factors vs inherited genetics.
Nutrition is another lever to pull. The adage "food is medicine" encapsulates the profound influence that our dietary choices have on our genetic expression, physical health and emotional wellness.
Discovering the power of a routine and incorporating daily habits for health can have transformative effects on our overall well-being. The cumulative impact of your good habits can create a solid foundation for health. At the very least, it will make your Sunday a little more pleasant.
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All writing is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment.
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Agreed! Off the rid on the weekends is so important. Monday blues will always be there. We need to have three days weekend! Saturday, Sunday and Monday.