Routine

by Jewel at Quackenbush Coaching

Today, I woke up exhausted.

Not the kind of exhaustion that a cup of coffee or a splash of cold water can fix.

I’m talking about a deep, head-to-toe fatigue that doesn’t quite have a name—but you know it when it hits. And I know exactly why.

I deviated from my evening routine.

I didn’t honor the ritual that usually winds my mind down, slows my breath, and helps me put the day to rest. Instead, I went to bed still doing mental gymnastics—worrying, planning, rehashing, overthinking… the brain-lifting version of deadlifts at midnight.

And surprise, surprise: I woke up feeling like I’d run a marathon in my sleep.

Has this ever happened to you?

You wake up more tired than when you went to bed.

You feel like your thoughts had an all-night rave and didn’t invite your peace.

You know you’re supposed to “just rest,” but your mind had other plans.

Let’s pause here for a truth-check:

If this kind of exhaustion is something you feel every single day—if no amount of sleep, hydration, or healthy habits are helping—it may be time to check in with a medical or mental health professional.

What I’m talking about today is a one-off. The kind of day that throws off your rhythm and reminds you how much you need that rhythm in the first place.

So what do you do when you feel off?

Identify why it’s happening. Honor what your body and mind are telling you.

If you need a mental health day and you can take it—take it. If your thoughts are looping, journal until they settle. If your body is begging for hydration and nutrients—feed it with intention. And if you need a reset, this is your green light.

Breathe. Seriously. Just breathe.

For those who think meditation is intimidating or confusing, let me simplify it:

Inhale slowly. Hold. Exhale longer than you inhaled. Repeat.

That’s it. That’s the start.

Breathwork isn’t a trend—it’s a tool.

When the mind is heavy, breath is the anchor.

Routine = Protection, Not Punishment

Let’s talk about routines—not as rigid schedules, but as intentional acts of self-respect.

They help us function, not falter.

Routines protect your peace, preserve your energy, and sharpen your clarity.

When we miss a step, we don’t fall—we reset.

This is where the H in my W.A.T.C.H. method comes in: Habits.

The small daily commitments that sustain us.

If you’ve fallen out of rhythm, don’t judge yourself—just return to it.

Here’s what I’m doing today:

Drinking water before coffee Eating leafy greens and whole foods Journaling to release the mental clutter Breathing intentionally Limiting mental noise and protecting my space

Because what I do today becomes how I feel tomorrow.

And what I feed—grows.

Quotes to Breathe Into Today:

“Almost everything will work again if you unplug it for a few minutes… including you.” — Anne Lamott

“If you don’t pick a day to rest, your body will pick it for you.” — Unknown

“You can’t stop the waves, but you can learn to surf.” — Jon Kabat-Zinn

A Final Metaphor for the Moment:

I picture a tightrope walker, high above the noise.

Not afraid of the height—but steady because of the rhythm.

Step. Balance. Breathe. Repeat.

That rhythm? It’s your routine.

And it’s always ready for you to return.

Journal Prompt:

Where have I fallen out of rhythm—and how can I step back in today?

RAK (Random Act of Kindness):

Send a kind message to someone who’s been unusually quiet lately. They may be carrying more than they’re saying.

With grace and grounding,

Your biggest cheerleader,

Jewel

Chief Vision Officer | Quackenbush Coaching