How to Develop a Strong Backbone 🦴

Life may go wrong, but your routines will keep you on the right track.

Life has decided to add some colours to my week. Fair to say that my routines are pretty bullet-proof at this point so I’m still having my sh*ts together. You know, those days when you feel immensely grateful that you’re alive, you’re able-bodied, and you have a shelter.

Today in 3 minutes or less, you’ll learn:

✔️ How planning can save your life

✔️ How to get out of your head

✔️ The ONE habit to improve your mental health

Doable ideas 💭

Be good to your future self.


Particularly, plan ahead.


  • You know you have a project deadline next Friday. Planning your meals, workout schedules and skipping the Thursday regular catch-ups with the boys can make sure you have more time, energy and attention to be spent on the project.
  • Similarly, ladies, understanding where you’re at in your cycle means you can sprint through projects during follicular phase and have more time to rest later on, instead of being a deadline fighter.


I do this during my weekly review to manage my life as much as I could. Even when life gets in the way, my healthy routines will make sure I’m at least 80% unshakable.

Reflections 🪞

Aside from my thoughts, am I okay?

Mindfulness 🧘🏻‍♀️

It’s been almost 5 years since I stopped watching news.


Following some social unrest going on in my hometown, my mental health dropped to a new low. My fight-or-flight response was constantly being triggered by the news. My brain could not distinguish whether I was in actual, physical danger or not.


Be mindful of your behaviours.


What you consume can make or break you.


I’m not just talking about what you put in your mouth, but in your mind too.


If you’re always feeling agitated, uneasy or paranoid, you might need to change this habit too…

Ideas Worth Pondering 🧠

A good life isn’t passionate, it’s purposeful. Passion is the spark that lights the fire; purpose is the kindling that keeps the flame burning all night.
– Brianna Wiest

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