Six Rituals and Daily Practices To Help You Survive 2026  

I was a daily rituals skeptic for a long time—probably because I couldn’t find one that worked for me. But during the summer of 2025, I needed help to center myself. Congressional Republicans were voting to defund public media, where I had worked for the last 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 had yet-undiagnosed ADHD and chronic pain, sitting still for an hour seemed an impossible task 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 I woke 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 regret to inform you that after doing this a few times across two weeks, I could tell the difference. Now, on the days I meditate—I’m up to 10 minutes a day, plus some stretching—I feel my nervous system noticeably calm. With my body relaxed, I can more thoughtfully tend to my pain.

Research backs up this perception. 

Studies have shown that people who meditate can better focus on the present and are less likely to ruminate anxiously on negative experiences and thoughts. Because anxiety triggers the production of stress hormones, it makes it difficult to feel settled, keeping the body and mind in a dysregulated state. For people with ADHD and chronic illness, mindfulness meditation can improve emotional regulation, attention, and executive function.

RNG reporting and analysis indicates the U.S. will see big, anxiety-producing changes to reproductive health care and civil liberties in 2026; many people will need ways to cope in these turbulent times. Because what works for me may not work for you, I asked my colleagues and the broader RNG community to share the rituals they rely on to stay sane. We hope you’ll find something that can help you get through this year in a better state of mind, too.

RNG’s Other Top Rituals

Reading 

Instead of grabbing my phone as soon as I wake up, I now pick up a novel and read for a few minutes while I drink my morning coffee. This small behavioral change, which I adopted in January 2025 to get literature back in my life following the convulsions 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 into the day. Plus, I’ve discovered that reading begets reading: If I get engrossed in my book in the morning, I’m more likely to continue it at night—again, instead of doomscrolling. – Catesby Holmes, Editorial Director

Read: The Official 2025 Rewire Book List

Therapy

A career as a nonprofit media executive is not for the faint of heart. One way to manage the stressful situations I navigate daily is with a strong, mental health practice—specifically, therapy. Removing the stigma around therapy, especially for leaders and executives, is something that I take very seriously. And I approach therapy as part of my weekly toolkit to be a more empathetic leader. Modeling this habit for my staff is one small way I can reframe the narrative around mental health care. My therapy appointments are visible on my calendar, and I encourage everyone on my team to make time for self care. Therapy does not make you weak. On the contrary, being vulnerable can be extremely fulfilling.  – Mallory Johns, Executive Director

Daily walks

In 2020, I was a recent college grad living in my parents’ house when I should have been on campus celebrating huge milestones. I felt so listless. My therapist suggested I get into a routine, even if it felt silly. The one that stuck was taking a mental health walk daily, since the combination of getting some exercise and being outside—especially in sunlight—can boost your mood by releasing endorphins and providing some social interaction. My strolls quickly became my favorite part of the day. And five years later, I still make a pot of coffee 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.gamer, I fell in love with large-print coloring books last year. At least once a week, I cuddle under my warmest blanket, select a seasonally-appropriate YouTube ambience to set the mood, and spend about 30 minutes coloring. — Emma H., RNG supporter

Boxing

I’m someone who has historically struggled to feel anger—much less express it. But that doesn’t mean it’s not there, bubbling beneath the surface and taking its toll. I started boxing in college to shut off my brain and force my angry feelings out. And let me tell you: Making space for channeling your ugliest feelings and frustration is super cathartic. That’s true whether you ’re someone who goes from zero to raging in three seconds flat, or takes weeks and months to even sort out that you’re mad. Boxing gave me a newfound sense of power and agency. Plus, the cardio and muscle fatigue combo boxing creates makes for a lovely post-workout high. – Cameron Oakes, Staff Editor

Read: Trans Fighters Wrestle to Take Down Discrimination in Mainstream Martial Arts

Why rituals and practices matter

Historically, rituals like harvest festivals, haka dances, or communion at church were a way to bring a community together—spiritually, emotionally, physically, or intellectually. That togetherness leads to more trust. By extension, neuroscientists say, it helps people feel safer.

Today, we may associate rituals with  religious practices and in the traditions teams undertake before major sporting competitions. Quietly, however, in private, millions of people are using rituals and practices to process grief or traumatic events, manage their health, and better their mental health. 

Rituals can take many forms beyond those listed above. Any physical activity or positive social interaction can release feel-good hormones—whether that’s doing chair yoga, or saying a quick “hello” to your neighbor. 

I’ll be the first to admit: There are days I barely hear the meditation guide speaking 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 ready to start my day having set aside those few minutes to ground myself. 

Any ritual becomes a practice by showing up consistently, no matter your state of mind. This year, I encourage people to fully embrace the adage, “Don’t let perfect be the enemy of good.”