Your Political Engagement Strategy Is Junk Food

The crash diet problem destroying American activism—and the wellness approach that works

Hi friends!

I need to tell you something that's been consuming me—literally keeping me up at night, filling my thoughts while walking my dog, occupying my mind in the shower.

Whether this weekend's rallies energized you, overwhelmed you, or left you feeling guilty for not participating, what I'm about to share might change how you think about civic engagement entirely.

When I launched The Advocate Next Door last August, I had a clear mission: to create a community for women who wanted to give back and show up for their communities without burning out. I wanted to break down civics for people who don't have my background, to make civic engagement feel accessible and sustainable.

Because honestly? Most people talk about civics like it's the most boring thing on earth. They focus on government structures and policy theory instead of how you actually live your life and give back. They discuss philanthropy like it's all major gifts and million-dollar donations instead of the mom trying to raise funds for her kid's sports program. It's boring as hell.

Over these past months, you've shared your experiences with me. The overwhelming news cycles. The exhaustion that comes from trying to stay informed about everything. The impossible expectations placed on caring people to show up everywhere, all the time. The way events like this weekend's rallies can trigger questions that shouldn't even exist: Am I doing enough? Does my presence or absence define my values?

I've written about these challenges, and thank you for sharing that my words have brought you comfort—especially if they've helped you feel less alone in all of this.

But here's what's been consuming me: I realized I've been talking about civics all wrong. How do you teach sustainable civic engagement when the entire culture around it is built on unsustainable practices?

Then it hit me. And it was deeply personal.

The Connection I Couldn't See

I need to be honest about something I don't often discuss publicly: I have really struggled with my health and wellness.

As a former pageant queen who's dealt with multiple eating disorders and disordered eating, as a mom whose weight has fluctuated dramatically over the years (like up 50 pounds down 60, up 70 pounds down 50)—I have tried every single fad diet and weight loss trick you can possibly imagine. I've been in therapy for weight loss, had personal trainers, joined gyms, tried every class under the sun. And if I'm being completely honest, it's still something I struggle with.

I've done the cleanses, the extreme restrictions, the needle pricks, the all-or-nothing approaches. I've had the shame cycles, the self-recrimination, the starting over every Monday. I know what it feels like to hate your body for not cooperating with impossible standards.

But here's what I finally realized: there are striking similarities between my journey with health and my journey with civics.

The only difference? I feel like I've actually found an approach to civics that feels right, sustainable, and effective. And that approach is remarkably similar to the best practices I've learned for holistically approaching health and wellness.

The Lightbulb Moment

It happened in the shower. I was thinking about a photo of me at a recent event that I absolutely hated. I thought I looked really large—these were just the eating disorder thoughts creeping back in. I started to panic about how to "fix" my growing arms and found myself binge-scrolling through Instagram for weight loss and diet remedies. (Have you been there?)

And then it snapped.

I've been talking about civics all wrong.

I know that eating junk food and doing fad diets isn't a long-term solution. Our bodies need nutrient-dense foods to fuel us over time. But there I was, scrolling through Instagram looking for a quick fix—knowing full well it was pointless and only fueling my disordered eating. I'd hit rock bottom again.

And suddenly I realized: that's exactly how we approach civics. Backseat activism, one-time engagements, rally attendance, even voting—these quick fixes feel like "doing something," but they're not a sustainable diet for actually changing policy and social issues.

What Civic Wellness Actually Looks Like

This is what I've been trying to articulate for months (…okay years), and now I finally have the language:

We need civic wellness, not civic intensity.

Just like physical wellness, civic wellness is:

Sustainable, not extreme (daily walks vs. weekend warrior mentality)

Customized to you (your values, your capacity, your season of life)

Built on habits, not motivation (systems that work even when you don't feel like it)

Includes rest and boundaries (recovery isn't failure, it's strategic)

Focuses on long-term health (building stamina for the marathon, not just the sprint)

When I started applying these principles to my life, everything changed. I'm more engaged than I've been in years, but I'm not exhausted. I'm taking meaningful action on issues that matter to me, but I'm not overwhelming myself with every cause. I'm informed enough to make good decisions, but I'm not doom-scrolling constantly. I frequently find joy, even in the dystopian gloom.

Most importantly: I'm showing up as my full self, not as someone performing civic engagement to meet the loudest talking head’s impossible standards.

This Keeps Me Up at Night (In the Best Way)

This problem—how do we help good people stay engaged without burning out—literally consumes me. It's what I think about constantly because I believe it's one of the most important challenges of our time.

We're losing good people to civic burnout. We're losing thoughtful voices to overwhelm. We're losing sustainable change-makers to unsustainable approaches.

And just like my health journey taught me that there's a difference between being skinny and being healthy, my civic journey is teaching me there's a difference between being busy and being effective.

Your Turn

Before I dive into sharing this framework, I need to know: Does this resonate with you?

Have you tried the "crash diet" approach to civic engagement—consuming every news story, signing every petition, attending events out of guilt rather than strategy? How did that work out?

More importantly: What would civic wellness look like in your life? If you could engage civically in a way that energized rather than depleted you, what would that look like?

Hit reply and tell me. Because this conversation only works if it's actually a conversation.

What's Coming

Over the next several weeks, I'm going to share:

• The five steps of The Civic Reset framework

• Practical tools for building sustainable civic habits (that actually stick)

• Why this approach creates more impact, not less

• My own ongoing journey, including the inevitable stumbles

If you're tired of the civic equivalent of yo-yo dieting—if you're ready to try a wellness approach to changing the world—then stay tuned. And remember: Start where you are. Not where you think you should be. Not where social media says you should be. Right here, right now, exactly as you are.

That's enough. You're enough. And together, we're going to figure out how to make this sustainable.

Love + Light,

Sophia

P.S. I'm developing a "Civic Wellness Assessment" to help you figure out where you're thriving and where you might need some support. If you're interested in being one of the first to try it, just hit reply. No obligation—just curiosity about a better way forward.