I was a daily rituals skeptical for a long time—probably because I couldn’t find one that worked for me. But in the summer of 2025, I needed help concentrating. Congressional Republicans were voting to divest the public media outlet, where I had worked for the past ten years, and my position at PBS was under threat. I was angry and scared.
Over the years, friends and mentors had suggested meditation. As someone who still had undiagnosed ADHD and chronic pain, sitting still for an hour seemed impossible at the time. (And it still does!) So I started small, with bite-sized guided meditation and then “hacked it,” as the kids say, to work for me.
At first, I chose a quick, guided meditation video on YouTube after waking up, listening and breathing deeply for just five minutes. Guided meditation helped me refocus if my brain got distracted by, say, sorting through my never-ending to-do list.
I’m sorry to report that after doing this a few times in two weeks, I could tell the difference. Now, on the days I meditate—up to 10 minutes a day, plus some stretching—I feel my nervous system noticeably calmer. With my body relaxed, I can more carefully deal with my pain.
Research supports this notion.
Studies have shown that people who meditate are better able to focus on the present and are less likely to anxiously ruminate on negative experiences and thoughts. Because Stress triggers the production of stress hormonesit makes it difficult to feel settled, keeping the body and mind in a dysregulated state. For people with ADHD and chronic diseasemindfulness meditation can improving emotional regulationattention and executive function.
RNG Reports and analysis show that the US will see major, anxiety-provoking changes in reproductive health care and civil liberties in 2026. Many people will need ways to cope in these tumultuous times. Because what works for me may not work for you, I asked my colleagues and the wider world RNG community to share the rituals they rely on to stay healthy. We hope you find something that can help you get through this year in a better state of mind.
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RNGOther Top Rituals
Reading
Instead of reaching for my phone as soon as I wake up, I now pick up a novel and read for a few minutes while drinking my morning coffee. This small behavioral change, which I adopted in January 2025 to bring literature back into my life after the spasms of new motherhood, has also boosted my mental health. As a journalist, I’m drowning in bad news all day. Morning reading provides a relaxing transition to the day. Plus, I’ve found that reading begets reading: If I absorb my book in the morning, I’m more likely to continue it at night — again, rather than scrolling. – Catesby Holmes, Editorial Director
Read: The Official Rewire 2025 Book List
Treatment
A career as a nonprofit media executive is not for the faint of heart. One way I manage the stressful situations I navigate every day is with a strong mental health practice—specifically, therapy. Removing the stigma around treatment, especially for leaders and executivesit’s something I take very seriously. And I approach therapy as part of my weekly toolbox to be a more empathetic leader. Forming this habit for my staff is one small way I can reframe the narrative around mental health care. My treatment appointments are visible on my calendar and I encourage everyone on my team to make time for self-care. Healing doesn’t make you weak. On the contrary, being vulnerable can be extremely rewarding. – Mallory Johns, Executive Director
Daily walks
In 2020, I was a recent college graduate living at my parents’ house when I should have been on campus celebrating huge milestones. I felt so weak. My therapist suggested I get into a routine, even if it felt silly. The one who got stuck took a mental health walk every day, after the combination of exercise and going out—especially in sunlight—can lift your mood releasing endorphins and providing some social interaction. My walks quickly became my favorite part of the day. And five years later, I still make a coffee maker and go for a long walk with my dog every morning. – Natasha Roy, Staff Editor
Read: College students struggle with mental health under Trump
Coloring
Thanks to the Instagram account @cozy.gamerI fell in love with large print coloring books last year. At least once a week, I cuddle up under my warmest blanket, choose a seasonally appropriate YouTube vibe to get me in the mood, and spend about 30 minutes coloring. — Emma H., RNG supporter
Boxing
I am someone who has historically struggled to feel anger — much less express it. But that doesn’t mean it isn’t there, bubbling beneath the surface and taking its toll. I took up boxing in college to shut down my brain and force out my angry feelings. And let me tell you: Making room to vent your worst feelings and frustrations is super laxative. This is true whether you’re someone who goes from zero to furious in three seconds, or takes weeks and months to figure out that you’re crazy. Boxing gave me a new sense of power and authority. Plus, the combination of cardiovascular and muscle fatigue that compound boxing creates makes for a great post-workout high. – Cameron Oakes, Staff Editor
Read: Trans fighters fight to end discrimination in mainstream martial arts
Why rituals and practices matter
Historically, rituals such as harvest festivals, haka dances or church communion were a way to bring a community together – spiritually, emotionally, physically or mentally. This camaraderie leads to greater trust. By extension, say the neuroscientiststhis helps people feel safer.
Today, we can associate rituals with religious practices and according to the traditions that teams undertake before major sporting events. Quietly, but privately, millions of people use rituals and practices to processing bereavement or traumatic eventsmanage their health and their better mental health.
Rituals can take many forms beyond those listed above. Each Physical activity or positive social interaction can release feel-good hormones—whether you’re doing chair yoga, or saying a quick “hello” to your neighbor.
I’ll be the first to admit it: There are days when I can barely hear the meditation guide speak because I’m repeatedly distracted. And there are days when I repeatedly check my phone to see, “Am I done yet?” But I always feel better prepared to start my day having taken those few minutes to ground myself.
Any ritual becomes practice by showing up consistently, regardless of your state of mind. This year, I encourage people to fully embrace the saying, “Don’t let perfect be the enemy of good.”
