DREIESKIVA​|Roald Kvam

When life feels chaotic or overwhelming, it’s easy to lose your footing. Many of us experience stress, restlessness, and a nagging sense of not keeping up. It can be hard to know where to begin or how to regain a sense of control. In moments like these, the solution may be simpler than it seems: create small, meaningful rituals.

In this reflection, we explore how rituals can be a powerful key to motivation, mastery, and balance—and how you can design your own daily rituals to restore calm, focus, and direction.

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What is a ritual, really?

A ritual is a repeated action or series of actions that carries emotional or symbolic meaning. It can be as simple as lighting a candle before starting your workday, writing down three things you’re grateful for each evening, or taking a short walk every morning.

The difference between a habit and a ritual is subtle but important: rituals are intentional. They’re not just about what you do—but how and why you do it. Rituals bring structure, meaning, and a sense of grounding to an otherwise fast-paced life.

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Why rituals help when you’re overwhelmed

When you feel overwhelmed, your nervous system tends to go into overdrive. Everything feels urgent, and clarity slips away. This is where rituals serve as anchors: they soothe your mind, provide predictability, and offer you a way to pause and reconnect.

Think of rituals as mental checkpoints. They help you transition between tasks, roles, and emotional states. They gather your focus and remind you what matters—what you want to carry forward, and what it’s okay to let go of.

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Simple everyday rituals to try

You don’t need to overhaul your life to experience the benefits of ritual. Here are a few small, adaptable practices to consider:

Morning ritual

• Enjoy a quiet cup of coffee or tea without distractions.
• Set one intention for your day.
• Take three deep breaths before opening your inbox.

Evening ritual

• Write down three things you’re grateful for.
• Reflect briefly: What did I learn today?
• Turn off screens and read a few pages from a book.

Transition ritual

• After a demanding workday: take a short walk before shifting into personal time.
• Before a big meeting: close your eyes for 30 seconds and focus on how you want to show up.

Creativity ritual

• Light a candle or play music before writing, drawing, or problem-solving.
• Begin with a symbolic action like clearing your desk or sharpening a pencil—it signals: I’m ready.

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How to create your own rituals

Rituals don’t have to be elaborate or time-consuming. What matters is that they’re intentional and personally meaningful. Here’s how to begin:

1. Identify a need
   What are you missing right now—peace, energy, clarity, transition?
2. Choose the moment
   When in your day would a ritual feel most helpful? Mornings and evenings are great starting points.
3. Define the action
   What’s one simple thing you could do regularly that would support you?
4. Add meaningful detail
   This could be a word you repeat, an object you use, or something symbolic that grounds you.
5. Try it for a week
   See how it feels. Does it help you feel more centered or intentional?

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From overwhelm to presence

Overwhelm often pulls us into our heads—into worry, mental clutter, and endless to-do lists. A ritual brings you back into your body, your breath, and the present moment. It’s not about adding more to your day. It’s about creating space for what really matters.

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Example: Silje’s evening ritual

Silje, a teacher with a demanding schedule, often found herself going to bed with her mind racing and her body tense. After a conversation with a colleague, she decided to try a simple evening ritual:

• She lights a candle by her bed.
• She writes down one thing she’s grateful for from the day.
• She listens to calming music for five minutes before sleeping.

After just a few weeks, Silje reported that she was sleeping better, feeling more grounded, and experiencing a greater sense of emotional balance in her everyday life.

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What does the research say?

Studies in psychology, health, and performance consistently show that rituals—even symbolic ones—have a measurable impact on well-being. They can reduce anxiety, increase your sense of control, and enhance daily satisfaction. In fields ranging from elite sports to leadership, those who rely on rituals often handle stress and uncertainty more effectively.

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Make space for what you need

Creating a ritual is a gift to yourself. It doesn’t have to be spiritual, perfect, or follow anyone else’s rules. What matters most is that it reconnects you with something greater than the chaos—with yourself, your values, and your inner calm.

So, next time life feels like too much, try this:

Pause.
Breathe.
Light a candle.
Write one word.
Close your eyes for ten seconds.

Create a ritual—and let it mark the beginning of a more intentional way of living.

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