Issue #89 ·
Rigid Routines: How to Make Healthy Habits More Flexible
🌞 What to do when your routines are too rigid, why therapy apps are quite effective, how to brainstorm fast, and one quick workout for you
Hello friends,
Last Tuesday, I had a mini-meltdown because my gym was unexpectedly closed.
Suddenly, I had extra time and didn’t know what to do. My sacred routine - shattered.
I went home and spent the whole time watching YouTube—much less constructive than a workout.
Looking back, I had other options, but I was attached to my routine.
I had become a prisoner of my own rules.
We're all following invisible rulebooks we've written for ourselves.
Funny thing about rules - they're like "unbreakable" rubber bands from our childhood.
Stretch them too far, and snap - you're left with a stinging reminder that being flexible would have been better.
This week in building health 👇
Understanding Rigid Rule-Following
We all have internal rules guiding our daily lives - from structuring our workday to when we exercise. These invisible guidelines can be helpful, but they can also become chains.
When rules become too rigid, your body and mind will let you know. You might notice:
Your heart races when your routine gets disrupted.
Unusual stress from unexpected plan changes
Avoiding spontaneous invitations that don't fit your schedule
Physical symptoms like tension headaches or tight shoulders
As a remote worker, I know how vulnerable we are to rigid rule-following.
When I started working from home, I created strict routines to stay productive - specific times for email checks, designated lunch breaks, and my sacred workout schedule.
These rules felt necessary and empowering at first.
Some structure is essential when your home is also your office.
Without my routines, I'd spend half the day in pajamas, answering emails from bed! Over time, I noticed these guidelines morphing into inflexible demands. My productivity "rules" started feeling less like a supportive framework and more like a straitjacket.
Reflect on your patterns.
Do you feel anxious when you can't follow your usual workout time? Do you beat yourself up for taking an unexpected break? These reactions might indicate your helpful guidelines have become unhelpful restrictions.
The Solution: Balance Rigidity and Flexibility
Breaking free from rigid rules starts with gentle awareness. Like a bending tree, you can find strength in flexibility without losing your foundation.
Allow a 30-minute cushion around the workout time. If the gym is closed, try a dance break or a quick home workout.
Each tiny experiment builds confidence. For remote workers, these small acts of rebellion against self-imposed rules build resilience.
Here are some practical steps to get started:
Practice "defusion": When that familiar voice insists "6 AM workout or nothing!" observe it like a passing cloud. Present, but not permanent.
Try "urge-surfing": Feel the pull of your routine? Don't fight it. Breathe deeply and ride that urge like a wave. It will swell, peak, and recede.
Create flexible boundaries: Instead of strict rules, set gentle guidelines. Maybe it's "movement before noon" rather than "gym at 7 AM."
Build a support system: Find an accountability partner among your remote-working peers who understands the balance between structure and flexibility.
Remember: this isn't about dismantling your routines.
It's about transforming them from rigid walls into flexible boundaries that protect while allowing growth.
My favorite health things for the week
// one
A Study Done on Therapy Apps and How Much They work
22 minutes | The Lancet Digital Health
I used to do therapy once a week. It was great, but very expensive. That’s why I don’t do it anymore.
That’s why this study caught my eye.
The researchers compared three types: emotional competence, CBT, and self-monitoring apps. Watching participants use these apps reminded me of my own late-night anxiety scrolling.
Plot twist: The CBT app actually worked! Like having a pocket therapist without the pocket-emptying fees. I’m looking forward to more research like this in the future.
// two
Less ‘I Know What I Like,’ More ‘What’s Working for You?’
13 minutes | Joshua Becker
I’ve struggled to keep a journaling habit over the years- Always starting, stopping, and restarting again.
This article shares a great insight:
Don’t get stuck banging your head against the wall. Ask others: “What’s working for you?”
By doing this you can go from “struggling to figure it out” to having some “tried and tested methods” that you can apply right away.
// three
A Quick Workout to Start Strength Training at Home
15 minutes | Livestrong.com
It's funny - we have unlimited access to exercise knowledge, but sometimes that's the problem.
I've watched people abandon their fitness goals because they're paralyzed by choices. That guy doing one-armed handstand pushups? Impressive, but probably not the best starting point
So here's your sign: grab a pair of dumbbells and try these three moves - sumo squats, deadlifts, and chest presses. That's it. No need to overthink it.
Until next time
Have a Healthy Weekend