Friday

"I let my routines support me, not control me."

Happy Friday! Today, we're chatting about:

• The fear of imperfection

• How to prep your garden to make it to spring

• Why you should think about how you’re aging

• Is the no contact rule necessary?

• This test tells you everything to know about your health

What is the Fear of Imperfection?

Atelophobia is an intense fear of imperfection that goes beyond ordinary self-criticism. People with this phobia may avoid situations where mistakes are possible, judge themselves harshly, or replay errors repeatedly. Physical anxiety symptoms like a racing heart or nausea are also common, and over time, the condition can increase risks for depression and other mental health issues.

Unlike perfectionism, a personality trait, atelophobia is a specific phobia classified as an anxiety disorder. Causes can include traumatic events tied to mistakes, critical or perfectionist parenting, or genetic vulnerability. In some cases, the fear shows up only in toxic settings, such as a stressful workplace.

Treatment may involve therapy, including exposure therapy or cognitive-behavioral therapy, to reframe thought patterns. Mindfulness practices and supportive relationships can also help. Step by step, learning to accept imperfection can make daily life feel more manageable.

Fall Steps for Healthier Gardens in Spring

Think of September as setting the stage for spring. The work you do now helps your garden stay healthy through the colder months and prevents pests from taking over once things warm up.

Start with the soil. Aerating in early fall improves airflow and drainage, while also disrupting overwintering pests like grubs and weevils. For small spaces, even a simple garden fork works.

Next, clear debris. Piles of leaves, fallen branches, and standing water create the perfect shelter for slugs, snails, and other surface pests. Rake regularly, trim back plants, and keep gutters and downspouts clear.

Finally, avoid doing too much. Overwatering, mowing, or fertilizing like it’s still summer can backfire. Instead, scale back and let your garden move into its natural dormancy.

Are You Too Young to Think About How You’re Aging? Probably Not.

Starting in our 30s, some key cellular processes begin to slow down, making us feel tired and weak over time. This decline affects not just our physical strength and endurance, but significantly reduces our quality of life making everyday activities harder to enjoy.

Luckily, scientists have discovered a way to shape how we age. Mitopure®, by Timeline, targets the root cause of this cellular decline and is clinically proven to increase cellular energy, giving our bodies the energy they need to function optimally. The results? Double-digit increases in muscle strength without any change in exercise.

Take aging into your own hands. Note To Self readers get 30% off with code 30NEWSLETTER for a limited time, while supplies last.

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*500mg Mitopure® have been shown to (1) induce gene expression related to mitochondria function and metabolism and (2) increase the strength of the hamstring leg muscle in measures of knee extension and flexion after 4 months in overweight 40-65 year olds.

Thank you to Timeline for sponsoring Note To Self. 

The Truth About Going No Contact

Breakups rarely feel clean-cut. Whether you’re answering late-night texts or scrolling through their social feed, lingering contact can keep you from moving forward. That’s where the no contact rule comes in: no calls, no texts, no digital check-ins. Experts say it’s less about punishment and more about giving yourself room to reset.

The rule doesn’t have a one-size timeline. A 30/60/90 approach often helps: 30 days for a hard reset, 60 to process emotions, and 90 to rebuild confidence. After that, you can decide whether to reconnect or leave things closed.

Research and therapists alike agree that removing reminders helps break emotional patterns that keep you stuck. But it only works if the goal is healing, not making someone chase you. In cases where contact is unavoidable, clear boundaries are essential.

Ultimately, no contact isn’t about them at all. It’s about reclaiming your peace, giving yourself space to grieve, and learning what life looks like without constant reminders of the past.

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Wellness Round-Up

Parting Thoughts

• ✅ True or False: True. Soil microbes can positively interact with your microbiome.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers’ lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: You don’t have to get everything right to be worthy, lovable, or successful. Growth often comes from what you learn when things don’t go as planned.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!