“Please turn this meditation music off… it annoys me.”
I said it with the attitude of a man who hasn’t eaten lunch yet and Tommy just stared at me like, “Sharif… this is literally the opposite of the vibe.”
That was me the first time I tried meditating.
I couldn’t sit still.
My mind raced.
My foot tapped.
My thoughts felt louder the quieter the room got.
I remember thinking, “People actually do this on purpose? For fun?”
Meditation felt like trying to relax inside a candle store that wouldn’t stop playing flutes. I hated it. Or at least, I thought I did.
Then one day I heard a man in an interview describe the same exact struggle. He said, “You don’t have to empty your mind. You just need something to anchor it.”
That hit me like a ton of bricks.
I didn’t need silence.
I didn’t need perfect breathing.
I didn’t need to become the Dalai Lama.
I just needed one thing to focus on.
For me, it was the ceiling fan.
Something about that soft, consistent sound pulled me right into the moment.
No pressure. No rules. Just presence.
And slowly… ten minutes at a time…meditation became part of my life. Not because I was “disciplined,” but because it became a ritual that grounded me.
Okay, I’m not the meditating king. But for a man who used to fight it like it was his mortal enemy? Ten minutes a day feels like royalty.
And here’s what I learned:
Rituals aren’t about perfection.
They’re about rhythm.
They’re about coming home to yourself.
They’re about giving your mind one safe place to land each day.
And when you find the ritual that fits you, even a tiny one, your whole life starts shifting.
The Rituals I See Change Men Every Day
I give my clients a lot of tools, but one ritual always stands out: The 25 Dope Things exercise.
Each morning, they say 10 things they love, respect, or appreciate about themselves. And let me tell you, the first day, every man fights it. They feel awkward. They stumble. They say the same three things over and over.
But then something happens.
They get used to the discomfort.
They get clearer.
Their chest lifts a little.
Their voice gets stronger.
Their presence feels different.
And the words start landing.
“I’m a good father.”
“I’m resilient.”
“I’m trying.”
“I’m worthy.”
“I matter.”
Each time they say these things, it’s like they’re reminding their mind who’s in charge. And every client who sticks with this ritual, even for five minutes, ends up telling me the same thing:
“This changed how I show up for myself.”
That’s the thing about rituals.
They sneak up on you.
They start small.
They live quietly in the background.
But they build identity.
And identity builds consistency.
Tiny Rituals Change Big Lives
We think life changes through massive resolutions… the big plans, the intense goals, the “new year, new me” energy.
But real life doesn’t work like that.
Life gets loud.
Schedules get packed.
Kids get sick.
Stress piles up.
Motivation disappears.
And that’s why rituals matter.
A ritual doesn’t ask for motivation.
It asks for repetition.
A ritual doesn’t drain you.
It stabilizes you.
A ritual doesn’t judge you.
It anchors you.
This is why tiny rituals work better than grand resolutions:
They reduce decision fatigue.
They create certainty in chaotic days.
They protect your peace.
They build confidence quietly.
They don’t require perfection, just presence.
And when a man has rituals? His whole family feels the difference.
How Somerset Fits Into This
Rituals help you stay steady day to day. But preventive care is what keeps your long-term foundation strong.
The way Somerset practices medicine aligns with the same philosophy I use in coaching:
Small steps.
Regular check-ins.
Systems that fit real life.
A human approach.
No rushing, no judgment, no shame.
They anchor your physical health the same way rituals anchor your mental and emotional health. It’s one team, one mission: helping you show up for the life you’re trying to build.
The Real Truth About Rituals
Rituals don’t change you overnight.
They change who you become over time.
A 10-minute meditation.
A 2-minute gratitude practice.
A 1-sentence promise you repeat daily.
Listening to one grounding sound.
Repeating your 10 Dope Things.
Doesn’t matter which ritual you choose, what matters is that you choose one.
Your future self will thank you for it.
Your kids will feel it.
Your home will reflect it.
And you’ll walk through the world a little calmer, a little stronger, a little more rooted than you were the day before.
Pops Prompt
Pick one tiny ritual you can repeat every day for the next week.
One sound. One action. One sentence.
Anchor yourself, and let consistency do the rest.
About the Author
Sharif Colbert is a certified life coach and founder of LifeCoachATL, where he helps dads turn guilt into peace at home. A father of four, known to his kids as “Pops” he closes each article with a Pops Prompt: a simple challenge to help men lead with accountability, confidence, and heart. Learn more at LifeCoachATL.com.