Remember last week when I turned into a sleep-deprived zombie after four days with Birdy the puppy?
Well, here’s what hit me like a ton of bricks:
Our nervous system hasn’t evolved. A 2.0 upgrade is not coming from on high.
We’re still wired for survival—primed to scan for danger and react to threats.
Only now, the “saber-toothed tigers” look more like:
⚡️ Cell phone
⚡️Overdue bills
⚡️ Constant mental to-do lists
But here’s the good news:
You can update your nervous system.
Through rituals.
Think of it as a DIY project for your soul.
Back to Birdy (And Sleepus Interruptus)
When my sleep got disrupted caring for that fluffy piranha, everything gave way:
🌟 Cognition
🌟 Patience
🌟 Tolerance
🌟 Creativity
I forgot to be grateful. Forgot to be present. Fell out of rhythm.
You know the feeling:
When you’re running on fumes and even the smallest request feels like too much.
This is when rituals become essential—not for productivity, but for restoration.
Ritual = Rhythm = Structure
Psychiatrist and trauma expert Dr. Gabor Maté explains that structure supports the practices we need—especially when our default behaviors (like irritability or disconnection) flare up.
Rituals give us tools for integration.
This is ongoing work, yes.
But it’s the work that matters.
A Nervous System Upgrade in Action
A patient recently shared she was dealing with adrenal burnout from work. I gently suggested she try a few minutes of daily breathwork or guided meditation.
She said: “Oh, I already do Transcendental Meditation once or twice a day—30 minutes each time.”
That’s not something I hear often.
She’s not just managing stress—she’s actively updating her system.
That’s the power of ritual.
Your Summer Ritual Toolkit:
(No fancy equipment required)
Evening Wind-Down
Replace bedside light with a red bulb—or simply dim what you have
Put away your phone and connect with a book, your partner, your pet, or just yourself
Take a hot bath or shower to help cool your core body temperature before bed
Consider blackout curtains, an eye mask, or earplugs for deeper sleep
Morning Gentle Start
Lie in bed for three quiet minutes with a guided meditation or deep breathing
Drink a glass of water to support digestion and hydration
Step outside to greet the morning light and set your circadian rhythm
Wait 30 minutes after waking up before consuming caffeine
Daily Rhythm Anchors
✨ Decide when to eat (and honor it)
✨ Decide when to move your body (walks count)
✨ Decide when to rest (and don’t skip it)
✨ Decide when to connect (and be fully present)
✨ Decide when to unplug (and log off)
✨ Decide when to nourish your mind (like reading Sleep Drink Breathe by Michael Breus with us!)
Your Ritual Experiment
This week, choose just one ritual that feels doable.
Not three. Not five. One.
✨ Maybe it’s the morning light and water combo
✨ Maybe it’s putting your phone away before bed
✨ Maybe it’s a 3-minute meditation while still under the covers
Whatever you choose, think of it as a love letter to your nervous system—a small, gentle upgrade that builds over time.
Because unlike our phones, we don’t get automatic updates.
We have to install them ourselves—through care, compassion, and practice.
Coming Up Next: Hydration
Next month, we’ll explore water—how it affects every system in your body, and what small shifts can make a big difference during these hot summer months.
Warmly,
Dr. Krista
P.S. Olive’s Ritual Update:
She’s rocking the morning sun-spot naps, and has no shame being the first in the family to slink off to bed at night.
Her nervous system is clearly running the latest software.