What My Fitness First Ritual Taught Me About Nervous System Regulation

In 2007, I made a career pivot from corporate law to residential real estate broker. In the early years of my real estate business, I was excited for the freedom and flexibility that came with working for myself and creating my own schedule.

But that freedom and flexibility soon turned into reactivity and anxiety. I would feel compelled to check email from the moment I woke up — before I even got out of bed. I was worried about missing a potential lead or a new listing for a client.

I’d often get stuck in my apartment responding to emails and text messages before I went to the gym. Inevitably I’d run out of time to fit in a workout. I’d negotiate my calendar with myself, trying to figure out when I could work out “later.” But “later” never came. I was inevitably too tired or lacking energy to initiate a workout later in the day.

The consequences weren’t just a missed workout. I was often resentful of my clients. I was constantly rushing, constantly living in reaction to everyone else’s needs and demands. This new life didn’t feel like freedom. It felt like punishment.

Starting With Intention Instead of Reaction

Eventually, after a call with a mentor, I resolved to start my day with intention, rather than in reaction. That intention began with my Fitness First ritual: wake up, work out. No email, social media, or communication with other people first.

To the best of my ability, I endeavored to wake at the same time every day. I blocked off my morning workout in my calendar, and it became the core anchor of my day.

This practice was difficult at first. I didn’t always want to get out of bed and go to the gym. I didn’t always feel like working out.

But as I continued with it, I noticed an interesting “side effect” that had nothing to do with my actual workout or fitness.

The practice of beginning each day at the same time and with the same routine started to regulate my system.

The Unexpected Side Effects of Fitness First

My monthly cycle, which had been inconsistent and unpredictable for years, started becoming so consistent that I knew exactly when it would come.

My body felt better. I stopped waking up with back pain. My fibromyalgia symptoms seemed to resolve.

After years of easily getting sick and run down, my immunity seemed to improve. I stopped getting sick so often.

Signs of early perimenopause, such as hot flashes and night sweats, went away.

My mood stabilized: I was less anxious, less emotionally volatile, and less reactive to the little disruptions that life sends our way.

I was also able to focus better, hold space better for clients, and be more present to clients and friends.

I was able to better attune to others’ needs.

When I eventually added a writing session to my morning routine, my frequent sore throats went away.

How One Ritual Changed Everything

For many years I intuitively knew that these changes were tied to my fitness ritual, but I didn’t know why.

Eventually I learned about the importance of getting sunlight and movement early in the day as a way to regulate the circadian rhythm. I realized that I had been doing this naturally: beginning each day at the same time, getting outside and exposed to sunlight, and getting my body moving as the first activity.

In addition, starting my day with the same anchor reduced the number of decisions, transitions, and mental recalibrations required throughout the day.

I was no longer constantly playing “calendar chess” — negotiating with myself about when I would work out, whether I had time, or how I was going to fit everything in.

This preserved essential cognitive bandwidth for focused work.

Starting my days without news, social media, email, or other incoming messages helped me feel less reactive and more intentional. It also allowed me to focus my peak energy and prime bandwidth on my most important cognitive work. That deep work isn’t a nice add-on; it is, in itself, a regulating activity.

This sequence of rituals also allowed me to work in a way that best suits my natural rhythm: a slower start with a longer burn.

The consistency created stability — not just in my schedule, but in my nervous system.

My Fitness First ritual was initially about my workouts, but it ended up becoming a clue to a larger insight about nervous system regulation.