5 Things I Do Every Week To Stay Spiritually Strong (Even on the Hard Weeks)

5 quiet routines that help me feel whole again

Some weeks, your soul feels like a phone that won’t hold a charge.

Life chips away at your spiritual strength like a toddler with a pack of crayons and a white wall. You start the week with good intentions. You’re going to be calm. Present. Anchored. A walking serenity emoji.

Then Monday hits like a truck. Emails. Laundry. Traffic. That weird look someone gave you in a meeting that you’re still replaying. By Tuesday? Your soul feels like a balloon with a slow leak.

If that sounds familiar, this post is for you.

It doesn’t tell you to be perfect. You don’t need a list of spiritual “shoulds.” You need something kind. Something real. Something that doesn’t demand perfection before it offers peace.

After years of running on spiritual fumes, I found five weekly habits that keep my soul from crashing into a ditch.

They’re low-maintenance. Don’t require you to give up your life and become a monk.
And yes — they actually help.

Let’s jump in.

1. I start my day with my source of strength (before I touch my phone)

Most days start with a choice: scroll… or get strong.

That’s why I sneak away with a cup of coffee and head to a quiet spot. No phone. No noise. Just me, my thoughts, a Bible reading or reflection, and a bit of silence. It’s like plugging in a drained phone. But for your soul.

Here’s the image that helps me:

In Greek mythology, there’s a guy named Antaeus. Every time he’s thrown to the ground in battle, he gets stronger. Because his mother is the earth. His power comes from touching the ground.

The only to beat him? Lift him off the ground. Cut him off from his source of strength. That’s what modern life tries to do to you: disconnect. Pull us away from the ground, from the silence, from God. All so you’ll scroll one more time, reply one more time, work one more hour.

This small ritual reminds me where real power comes from.

2. I do a weekly review (with zero pressure to be perfect)

The weeks blur together unless you press pause on purpose.

One minute you’re chasing what matters. The next, you’re just chasing inbox zero That’s why I do a weekly review. Not to be productive, but to feel human again. No colour-coded 11 step process. Just a gentle 15-minute reset that grounds me and brings me back to what matters.

Usually on a Friday night or Saturday morning, I grab a notebook and do a simple three-part check-in:

1. Wins – What went well this week?

I look for the tiny, everyday victories.

Maybe I went for a run even though I didn’t feel like it. Or read more than doomscrolled. Or had a real conversation instead of just exchanging “not bad, you?”

This isn’t about pretending everything was great. It’s about naming the moments that were. And reminding myself: hey, I showed up.

2. Lessons – What am I learning?

This part isn’t about beating myself up. It’s about curiosity.

What patterns are popping up? Did I notice I was reaching for my phone instead of facing hard feelings? Did I spend the whole week rushing but never really arriving?

Not “what did I mess up?” Just: what’s trying to teach me something?

3. Focus – What three things do I want to prioritize next week?

Not a to-do list. A to-matter list.

I pick three things (not 10!) that I want to keep in view next week. Could be calling a friend, protecting my morning routine, or not letting email boss me around.

Then I slap them on a sticky note and put it somewhere I’ll actually see. Forget the fancy database The kettle works better.

The whole thing takes 15 minutes max. The point? Not to optimize your life like an app. But to remember: you’re a human being who lived, learned, and gets to try again next week.

It’s not a productivity hack. It’s a sanity ritual in a world that keeps trying to speed you up.

3. I go for a daily walk in nature (no phone allowed)

Feeling frazzled? Nature’s the reset button you’re ignoring.

Psychologist Roger Ulrich ran a study: He showed people graphic, stressful videos — woodworking accidents, blood, chaos (yikes). Then he split them into two groups. One watched city scenes. The other watched nature.

Guess who recovered from stress twice as fast?

Yup. The nature group. Nature literally helps our nervous system chill the heck out. It’s like a detox for your soul. That’s why I talk a daily walk. Not to hit a step goal. Not with a podcast in my ears. Just to listen. Think. Let my mind wander without a digital leash.

Plus, when your mind wanders (which it does while walking), it doesn’t make you lazy. It makes you insightful. You get ideas. Realizations. A sense of “ohhh, that’s what I need to do.”

Even the Psalms talk about this: “The skies declare the glory of God.” More time in nature. The more connected I feel.

It’s free therapy. And it works.

4. I meet weekly with a small group — and we eat

You don’t need more advice. You need a table.

Every Thursday night, I sit down with the same group of people.We eat (nothing fancy — baked potatoes with toppings), laugh, and talk about real stuff. Not just what our kids are doing or what’s on Netflix. We go deeper. We pray for each other.

This is not a networking group. It’s a real table, with real food and real people.

And honestly? It keeps me sane. Because digital life is isolating. Performing all the time is exhausting. And most of us are starving for connection that doesn’t require a highlight reel.

The self-help world will sell you solo strength. “Fix your mindset. Level up your habits. Be your own hero.” But you don’t grow alone. You grow in company. This meal reminds me I’m not alone. I can be seen, supported, and still be a hot mess. And that makes me stronger.

Find a few people who care about becoming more human together. Share a meal. Share your week. And instead of small talk, be real with each other. It’s not about fixing each other. It’s about walking alongside. Being honest. Being held. Being reminded: you don’t have to do this alone.

Because baked potatoes and brave conversations can heal more than you think.

5. I eat dinner (with no TV) every night with my wife

This tiny habit might be the most powerful thing I do all day.

Every evening, we sit down, just the two of us. Sometimes with our kids. No screens. No performance. Some nights we barely talk. Some nights, we get into an hour-long conversation about dreams for the future. But the point isn’t the content.

It’s the connection.

Dinner becomes a daily checkpoint. A grounding rhythm. And when you stack that up, day after day, week after week. It builds something strong and lasting. Not just in marriage, but in your spiritual life too.

Because spiritual strength isn’t just about theology. It’s about who you’re becoming.
And who you’re becoming is shaped by what you repeat.

Big lives are built on small rituals

This is how you come back to life

You’re not broken. You’re just disconnected from what makes you feel alive.

Your habits? They’re quietly writing your story. If you woke up today feeling spiritually dry, foggy, or frazzled. It might not be a “you” problem. It might just be a rhythm problem.

Not every answer needs a guru or a subscription. Sometimes, it’s this simple:

• A quiet moment each morning.

• A weekly reset.

• A daily nature walk.

• A weekly shared meal with others

• A daily connection with someone who matters.

These aren’t tasks. They’re anchors. It’s what holds me together when everything else feels like it’s falling apart. You don’t need to reinvent your life. Just start with one thing.

Maybe today’s the day you come back to what matters.

Derek

Feel like life’s rushing by? A Little Nudge helps you slow down and actually live it.