Let me tell you something, some of us never get taught as men of color: routine is medicine.
Growing up as a Latino man, I was raised on hustle and survival. Keep your head down. Push through. Rest? That was a luxury. Therapy? That was for other people. But at one point, after finishing school, I felt I needed to do something that would make me feel complete and proud of myself.
That ‘something’ turned out to be routine, quiet, consistent habits that gave my mind space to breathe, my body a rhythm to trust, and sparked the daily excitement to grow and become my best self.
Why Routine Became My Lifeline
The world moves fast, especially for us. Whether it’s family expectations, work pressure, or trying to be twice as good to get half the respect, life can feel like it’s always pulling at us. That’s why routines matter. They ground you when everything else is spinning.
I used to think routines were boring. I didn’t even believe exercising was worth trying. At my starting point, I was told to do the same things every day. Same thing every day? Nah, I wanted excitement. But what I’ve learned is this: repetition doesn’t trap you, it frees you. It gives your nervous system a chance to exhale. It gives your mind a break from constantly having to react.
Take NBA star DeMar DeRozan, he’s been open about his mental health, and what helps him stay grounded isn’t just therapy. It’s his daily practices: early walks, solo gym time, no-phone hours. That kind of consistency? It’s powerful.
Tennis player Frances Tiafoe? Same deal. He doesn’t leave his mood up to chance. He locks into his rituals, ice baths, light reading, prayer and practice. That structure is what keeps him mentally sharp.
I started doing the same in my way, less glamorous maybe, but just as real.
The Science Checks Out, Too
As a coach, I tell my clients all the time: Your brain loves predictability. Routine tells your nervous system, “You’re safe. You’re in control.” That matters, especially if you’ve been living in fight-or-flight for years.
My Go-To Daily Rituals
If you’re new to this, don’t overthink it. Start with small, repeatable wins. Here’s what’s worked for me and the men I train:
Morning movement: 15 minutes of bodyweight flow or running 30 minutes before I touch my phone. It wakes me up in every way.
Mindful meals: I eat with music on and no distractions. Makes food feel sacred again.
Digital wind-down: I turn off screens at least 45 minutes before bed. Old-school journal or just silence. My sleep? Way better.
These routines aren’t strict. They’re sacred. They remind me that I’m in charge of my energy, even when I can’t control my circumstances.
It’s Bigger Than You Think
For men of color, especially, routine is more than just time management. It’s emotional survival. It’s reclaiming peace in a world that doesn’t always offer it.
And listen, I’m not saying it’s easy. Life gets messy. But showing up for yourself every day—even in small ways—is one of the most powerful things you can do.
So if your days feel heavy or chaotic, don’t look for a miracle. Just find one thing. One habit. One ritual. And do it again tomorrow. And the next day.
That’s where the healing lives.
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