This concept will change how you perceive your journey

The Rule of Thirds, as introduced by Alexi Pappas, can be a powerful mindset for someone with Parkinson’s Disease to manage expectations, sustain motivation, and accept the emotional journey that comes with facing challenges. Remember that everyone's journey is different and has many ups and downs.  It is one of the reasons we like this concept. 
There are a number of apps that help you track mood and helps identify days/times/activities/engagements that affect your mood.  We'll talk more about them later, but here are the links for now:  Moodistory  //  MoodNotes  //  eMoods

Here’s how the concept of the Rule of 1/3s applies:
 
1. One-Third of the Time You’ll Feel Good
What This Means:

• These are days when symptoms are less pronounced, energy levels are higher, and mood is positive.
• It's important to maximize these periods without overexerting or creating unrealistic expectations for yourself.

How to Approach Good Days:

• Engage Fully: Use these moments to work on activities or goals that are more demanding, such as:
  • Physical therapy sessions or a longer and more intense exercise session.
  • Enjoying hobbies that bring fulfillment, like painting, gardening, or social outings.
• Celebrate Your Wins: Reflect on what’s going well to build confidence and remind yourself that progress is possible.
• Prepare for Other Days: Use the energy and motivation from good days to set yourself up for the tougher times. For instance:
  • Meal prep for easier cooking later.
  • Write down reminders or affirmations to read on harder days.

Mindset Tip:

• Avoid the temptation to overdo it on good days. While it’s natural to want to "make up for lost time," overexertion can lead to burnout or fatigue.

Keep track of your activity:  Exercise Tracking Book

2. One-Third of the Time You’ll Feel Okay
What This Means:

• These days may feel neutral—neither great nor terrible. Symptoms might be noticeable but manageable, and energy levels are steady but not high.
• These days are about maintaining momentum and finding satisfaction in steady progress.

How to Approach Okay Days:

• Focus on Consistency: Engage in lighter or less intense versions of your usual routines:
  • A gentle yoga session or stretching instead of a full workout.
  • A short walk or indoor activities if weather or energy is a factor.
• Practice Gratitude: Acknowledge that these are still functional days, even if they’re not as vibrant as the good ones.
• Connect with Others: Okay days can be great for simple social activities, like phone calls, a visit from a friend, or attending a support group.

Mindset Tip:

• Recognize that consistency, even in small actions, is key to progress. Embrace the idea that "doing something" is better than "doing nothing."

3. One-Third of the Time You’ll Feel Crappy
What This Means:

• Symptoms may be more intense, energy levels low, and emotions like frustration or sadness might surface.
• These are natural and expected parts of living with Parkinson’s, not a sign of failure.

How to Approach Crappy Days:

• Prioritize Rest: Allow yourself to rest and recover without guilt. Sometimes, the most productive thing you can do is give your body the time it needs.
• Use Support Systems: Lean on friends, family, or caregivers for help. Sharing your feelings can lighten the emotional load.
• Practice Mindfulness: Techniques like deep breathing, meditation, or progressive muscle relaxation can help manage stress or discomfort.
• Be Kind to Yourself: Reframe negative self-talk. Instead of thinking, “I’m having a bad day,” remind yourself, “I’m having a challenging day, and that’s okay.”

Mindset Tip:

• Keep in mind that these tough days are temporary. Knowing that they’re part of the process can help you be more compassionate with yourself.
  

Why This Framework Matters

1. Promotes Emotional Balance
The Rule of Thirds helps normalize the ups and downs of life with Parkinson’s. Instead of feeling defeated by difficult days, you can view them as part of a natural cycle.
2. Prevents Overwhelming Expectations
By understanding that feeling good 100% of the time is unrealistic, you can avoid putting undue pressure on yourself.
3. Builds Resilience
Knowing that tough days will pass encourages you to keep moving forward, even when things feel hard.
4. Encourages Forward Momentum
Good days inspire action, okay days sustain consistency, and tough days teach patience and self-care—all of which contribute to long-term progress.


Practical Examples for Daily Life

• Physical Health:
  • Good days: Try a full workout or a challenging strength routine.
  • Okay days: Do light stretches or balance exercises.
  • Crappy days: Focus on rest, hydration, and gentle breathing and stretching  exercises.
• Emotional Health:
  • Good days: Journal about what inspires you or your progress.
  • Okay days: Write down one thing you’re grateful for.
  • Crappy days: Read positive notes or affirmations from better days.
• Social Health:
  • Good days: Plan an outing or host a small gathering.
  • Okay days: Make a phone call or respond to messages.
  • Crappy days: Enjoy passive interactions, like listening to a podcast or watching a favorite show.

Final Thought
The Rule of Thirds reminds you that life with Parkinson’s is a dynamic journey. By expecting and embracing a mix of good, okay, and crappy days, you can foster a sense of balance, maintain hope, and build a life that is both meaningful and resilient.

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