My routine definitely fell apart these past 3 weeks. I moved from Los Angeles to Anchorage, Alaska and a week later I was on a flight back to LA to babysit my goddaughter for a week.
I ate more packaged food because I couldn’t cook for myself. I didn’t have time or a car to go to my rock climbing gym. I fell asleep later and had to wake up much earlier.
Fortunately, our health doesn’t hold a grudge, it responds to long-term trends. Here are the habits that helped me maintain my immunity, blood pressure, and health these past 3 weeks.
Welcome to the Physician-Led Health Coaching weekly newsletter. I’m Dr. Ashori, a board-certified physician & health coach. I help people fix brain fog, fatigue, and stubborn weight before they turn into real disease.
1. My Go-To Meals
Store-bought low-fat hummus, 100% whole grain bread, tomatoes, and avocados. It doesn’t make for the best sandwich but it’s a meal I can always fall back on.
When things get hectic and unpredictable having that one go-to Meals (fruits, nuts, chilli) helps your digestion and metabolism, even if the other meals aren’t anything to brag about.
I buy fruits, nuts, and tofu when I’m in a new place. Even if I end up eating too much sugar, salt, and fat, I’ll have my nutrients.
2. I Walk
I tried to get to the airport early on each of my trips and just walked around. I also had my exercise band with which I did my deadlifts and shoulder presses while babysitting.
Even when your routine uncomfortably falls apart there’s always something you do that’ll make it easier to bounce back. It won’t be perfect but far better than full abandonment of your habits.
Even when it’s all chaos, I take my phone calls on a walk, I walk to the store, I walk with the stroller, and I walk to the gym.
3. Keeping up with Sleep
4:30 am wake-up and too much caffeine definitely didn’t help my sleep. But at least I set aside my night-time YouTube routine to get an extra 30 minutes of sleep.
When things get bad it’s natural to want to abandon all positive habits. After all, “What’s the point!” But every little bit matters. A nap on the plane, sleeping in a little more, avoiding anything that’ll interfere with your sleep quality (late meals, heavy meals, sugar, caffeine.)
4. Making Room for Loved Ones
I felt very short on time, behind on work, wanting to spend more time on my laptop to catch up. But that’s the exact mindset that creates more stress and anxiety.
Instead, I relinquished control and spent time having a blast with this baby, hanging out with old friends, and catching up with my partner on the phone. I may have spent less time on my laptop but those few minutes were much more productive.
5. I Don’t Rush
This one is special for me. I don’t do well when I rush or multitask. I get stressed and anxious.
I say no to many more things and leave it up to others to accommodate my schedule, when possible. I scratch things off of my to-do list which makes me feel more lighthearted.
What Can You Keep During Your Hardest Week?
As a Physician Health Coach, the main priority for my clients is to help them avoid falling off the wagon. Every little bit helps.
The question is what’s the biggest driver of better health for you? Maybe it’s avoiding a cigarette, taking your medication on time, or keeping up with your running miles. You don’t need to do you weekly 30 miles, even 1 mile is your big win.
Disclaimer:
Dr. Mohammad Ashori is a U.S.-trained family medicine physician. The content shared here is for education and general guidance. It is not personal medical advice, diagnosis, or treatment, and it does not create a doctor-patient relationship. Humans are complicated and your personal details matter. Your healthcare team is your best resource before making medical decisions, changing medications, or managing symptoms. This information is to help you add more depth to those conversations.
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