Assigned Life or Sovereign Rhythm?

Start with warm, eat on time, and watch your 3 pm change.

Warm wins the fork. I’m for warm veggies + small protein by 11:30–eat, then do.

• Assigned Life: externally referred; feeling trapped or stuck.

• Sovereign Rhythm: self-referred; agency, freedom, authentic.

Which one you inhabit is set by how you choose, especially before you crash.
How you choose depends on your clarity of consciousness.

Three powerful ways to build that clarity

1. Meditation – where you take out the garbage and meet the core of who you are.
   Take 20 minutes first thing as you’re waking—sit still and don’t think (or check notifications).
   It’s easier here, when you’re in alpha/theta brain state, before the full beta alertness.
   This trains a self-referred mind.
   It bridges the conscious and subconscious, bypassing the usual analytical filter so you can access inner wisdom, intuition, and core beliefs.
   

2. The actual act of truth-choosing – making the truest decision for yourself despite external pressure.
   Every choice feeds the Assigned Life or Sovereign Rhythm.
   Daily meditation and food rhythm make the truest choice easier.
   

3. Food Rhythm – the gut-brain connection is real.
   Our digestion and metabolism shape clarity.
   Stable energy beats reactive swings.
   Conscious eating affects digestion, which shapes the microbiome, which influences neurotransmitters (serotonin, dopamine), mood, and brain function.
   Eating in rhythm also syncs you to circadian timing for better sleep at night and steadier wakefulness during the day.
   It lightens decision overload so you have more bandwidth for introspection and self-referral.
   Mindful eating reduces cravings and enhances self-awareness and regulation.
   
   The short chain: Heat + timing → calm belly → steady breath → clearer decisions → work compounds → agency rises.

Ask yourself:

If I skip lunch, do I become the version of me I like? Or the one who promises ‘later’ and then doom-scrolls?

Take a breath, and then decide from steadiness, using this context:

Assigned Life says ‘later.’
Sovereign Rhythm says ‘now.’

This is the self-care that leads to freedom. Not the kind that always gives you a pass, but the kind that gives you your say.

In my meditation coaching, I start with how you begin your day—your wake up stack—which leads into an early morning meditation.
This sets a solid foundation for your day. The skill you build—transcending the tug of time and space to sit—transfers into your work and relationships.

Food rhythm is your living practice during your day.
Even as a stand-alone without meditation, it can offer you the same clarity.

Here’s how it plays in real life: pause, plate, proceed.

• In the Assigned Life, I hustle and eat later.

• Under the Law of Rhythm, I eat first, then do.

Because I know that a calm nervous system outperforms willpower.

Stay accountable. Join the lunch check-in thread–post your plate, get your win, move on with your day.

This past week was atypical and pulled me out of my usual rhythm: a death in the family, a wake, supporting loved ones.
I didn’t have much choice in what I ate, but I kept rhythm.
In this same week, we were hosting an intimate dinner, and I chose to cook slow green beans when “quick” would seem smarter.
But it was exactly what I needed to anchor Sovereign Rhythm instead of falling into the Assigned (reactive, obligatory) life.
It was calming and meditative. It brought me back to my breath, straightened my spine, and returned me to the present.

That clarity let me respond in real time, held in my own truth, so decisions support longevity and healthy pivots.

How to know you’re feeding the Assigned Life

Here are some symptoms: afternoon crash, grazing, brain fog, bloat, doom-scrolling, reactive mood.

Understand that these are Assigned-Life tells, not character flaws.

**When you get this feedback, add back heat + timing: eat warm and on time

Here’s the short chain (again): Heat + timing → (leads to) calm belly → steady breath → clearer decisions → (life) work (not busyness) compounds → agency rises.

Agency to tell the truth is your wealth metric; rhythm is how you earn it.

Remember: during busy times, “quick” often amplifies anxiety. My mantra:

Royalty doesn’t rush.
Not because rushing is ‘bad,’ but because it’s beneath the standard.

Check your feedback loop:

• Does your 3 p.m. stay steady?

• Does 9 p.m. feel quieter?

This is your feedback loop.
Keep what works. Change what doesn’t.

Self-refer.

If your schedule is currently irregular…

…borrow my baseline for a week: warm veggies (not cold) + small fatty protein by 11:30 (or the earliest time that prevents a crash for you).

If it works, it’s yours. If not, adjust.
Don’t outsource the decision. Self-refer.

Notes for breakfast people (and for fellow early risers):

I wake at 4:20 a.m., meditate, move, lead meditation, then write for two hours.
Breakfast would blunt that creative window for me; I’m clearer fasted and I eat an early lunch.
If you do eat breakfast, keep the principle: eat, then do.
Make it warm, protein-anchored, and light enough to keep your mind steady.
Different clocks, same law.

Pocket Scripts

Keep these lines in your pocket, and say one before you choose:

• I eat before my crash, not after it.

• Heat first, crunch after.

• Twelve breaths, then decide.

• Warm wins the fork*.

*When in doubt, choose warm; it’s easier to digest, calms the belly, and steadies energy… which shows up as fewer cravings, a quieter mind, and clearer choices so you can eat, then do.
Start warm, add crunch on top if you want it.

Try it for seven days.
If your afternoons get steadier and your evenings get quieter, that’s your answer.
If not, tweak the clock, not the law.

Go deeper: Rhythm + Skill. Paid members get the Day in the Life of You Wellness Assessment and ongoing guidance to lock in Sovereign Rhythm—so next week, next trip, next season feels obvious.

— Savitree
Eat warm, breathe slow, keep a rhythm. Your body will thank you.