You Don’t Need a Ritual—You Need a Reset
If wellness feels like performance art, call a reset. No fancy rituals—just biology and boundaries. Your body runs on simple inputs: sleep, light, water, food, movement, connection. Return to those, gently and consistently.
The Core Five
- Sleep window: same 8-hour window nightly; phone charges outside the bedroom.
- Morning light: 5–10 minutes of daylight within an hour of waking.
- Water & warm food: one glass on waking; breakfast that actually fuels.
- Movement: 12–20 minutes most days; walk, stretch, dance—low friction.
- Boundaries: two message windows; urgent = call.
Digital Off-Ramp (Night)
- Dim lights 30 minutes before bed; greyscale your phone.
- Paper book or stretch; no feeds, no new tabs.
Minimal Morning That Works
- Water → light → one intention. That’s it.
- Check phone after your first real task, not before.
7-Day Reset Plan
- Day 1: move charger; set sleep window.
- Day 2: morning light + water on waking.
- Day 3: two 10-minute pauses; shoulder/jaw check.
- Day 4: choose a warm, simple dinner; one screen-free meal.
- Day 5: two message windows; silence badges.
- Day 6: 15-minute walk or stretch; slow shower.
- Day 7: review; keep the two habits that felt easiest.
Troubleshooting
- No time: shrink, don’t skip. Two minutes of breath beats zero.
- All-or-nothing: new rule = “always something small.”
- Guilt: rest fuels reliability; this is maintenance, not a treat.
Final Thoughts
Rituals can be pretty. Resets are powerful. Start with biology; let aesthetics be a bonus, not a requirement.
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