Neuroplasticity says: “Repeat, repeat, repeat.”
That’s why building daily routines is essential for recovery from ataxia. It’s not just about doing things right—it’s about doing them regularly. From what I’ve learned, it takes about 60–120 days for new neural pathways to form in the brain. So be patient, be consistent, and don’t give up.
One of the best things you can do is create a to-do list. There are many great apps out there—personally, I use Schmoody because it’s cute and motivating. I add every task as a to-do item, so maybe that approach will work for you, too.
📝 Note: I’ll be sharing detailed posts about each exercise group soon. Stay tuned!
✨ Tips Before You Start
- I love listening to classical music—especially Mozart—while doing hand or voice exercises. Scientific studies have shown his music supports healing and concentration.
- Warm up before physical activities.
- Try not to do these exercises when you’re stressed or sad. The happier and more regulated your neurotransmitters are, the faster your recovery can be. Sip your favorite coffee, read an affirmation, or hug someone you love before starting.
☀️ 1. Sunshine & Morning Ritual
Sunlight is powerful for cell regeneration and energy. If you're lucky enough to wake up with sunlight in your room—great! If not, like me, you can get a sunrise simulation alarm clock. It makes me feel like the sun is rising right in my room.
After waking up, I stretch a bit and walk outside in the garden. If walking isn’t possible, I simply reach my hands out the window and greet the new day. Then I do a short meditation to align my energy before breakfast.
To-do:
- Get sunshine
- Walk under morning light
- Short morning meditation
🥑 2. Nutrition
Nutrition is the cornerstone of neurological healing. In my first year post-diagnosis, I ate a lot of processed food. But once I shifted to brain-friendly foods and reduced carbs, I saw real improvements in balance and speech.
🧠 Brain-boosting foods:
Olives, walnuts, fish, turmeric, eggs, leafy greens, blueberries, avocado
I try to eat clean and organic when possible—two main meals and one small snack.
🍳 Pro tip:
Cook your eggs with olive oil and add turmeric and black pepper for a powerful immune-boosting combo.
To-do:
- Eat healthy
✋ 3. Hand Exercises
Fine motor exercises may look simple, but they’re often the hardest. Here’s my daily routine:
- Warm-up: I attach 0.5 kg weights to my wrists and move my arms in different directions.
- Fine motor skills: Playing with clay, picking up small objects with each finger, embroidery, catching balls, typing.
- Writing practice: Using a light and thin pen, I try to replicate my old handwriting style.
- Video games: Yes, they help! They improve hand skill, reaction time, and hand-eye coordination. (More on this soon.)
To-do:
- Warm up
- Fine motor exercises
- Practice writing
- Play video games
🗣 4. Voice & Speech Therapy
Because I have dysarthria, I do a lot of voice work. Dysarthria is when the brain struggles to coordinate speech muscles effectively. Here's what helps:
- Tongue exercises: Press tongue against palate, circle it around, balance objects on it.
- Larynx & throat work: Strengthen neck muscles and swallowing.
- Breathing: Diaphragm strength is key. Try blowing through a straw into water, using a Triflo, or "dog breath" exercises.
- Singing: Speeds up speech and lifts your mood.
- Articulation: Say sounds and syllables loudly and clearly.
- Reading aloud: Emphasize each word.
- Tone & expression: Read like a voice actor—use pitch, tone, emotion.
- Yelling practice: Learn to project sounds (“aa, ee, oo…”).
- "R" sound: I still can’t fully roll my tongue—but I’m working on it!
- Facial muscle exercises: Eyebrow lifts, puckering, exaggerated smiles, etc.
To-do:
- Tongue exercises
- Throat/larynx work
- Breathing practice
- Singing
- Articulation
- Read aloud
- Practice tone
- Yell sounds
- Work on “R” sound
- Facial muscle practice
🧘♀️ 5. Physical Therapy
I go to physiotherapy 6 days a week for 2 hours. We work on strength, coordination, balance, hand function, and speech—all in one session. Aerobic exercises are key, too, since raising your heart rate improves neuroplasticity.
To-do:
- Physical therapy
👀 6. Eye Exercises
Your eyes are your strongest balance organ. Some useful exercises:
- Keep your head still and follow a moving object.
- Move your head while tracking a still object.
- Do saccadic (quick eye movement) drills.
- Practice vision while walking.
🤸♀️ 7. Frenkel Exercises
These exercises help connect the left and right brain. In ataxia, coordination is impaired, so these are essential. A classic move: lying down, lift your right arm + left leg, then switch.
To-do:
- Do Frenkel exercises
🧠 8. Mind Gym
Even just 5 minutes a day helps!
I like Dr. Brody Miller’s exercises, and I also use Elevate and CogniFit apps.
To-do:
- Mind gym
🎶 9. Learn Something New
Learning a new language or instrument boosts brain plasticity. I’m trying Japanese (because it's tough!) and experimenting with ukulele, handpan, harmonica, and flute—even though I have no musical talent!
To-do:
- Learn a new language
- Play an instrument
🌙 10. Wind Down
After a full day of healing work, I rest. In my room, I play theta wave meditation music, thank my body and brain for all they’ve done, and visualize myself walking and speaking better than ever. I make wishes for the future and drift off to sleep.
Final Thoughts
As you can see—there’s a lot I do. And of course, I can’t do everything every single day. But this is the system I’ve been following for the last 5 months, and the progress has been real and meaningful. If I can do it, why not you?
Now tell me—what helps you feel better in your daily routine? Drop a comment below. 💬
