A small ritual, same mug, same song, same walk, can be an anchor on the days everything else moves.

Repeating something tiny gives a day a fixed point, and fixed points matter most when everything else is unpredictable. The ritual does nothing impressive by itself; its value is being identical on a good week and a terrible one, which makes it evidence that you are still the person running your life. Anchors do not need to be big. They need to be reliable.

Pick something small enough to keep on a bad day, a mug, a walk, one song before school. Do it for a month without skipping. It will feel pointless for a while and then it will not.