Five Critical Lessons I Learned from COVID—Four Years Later

Four years after COVID-19 changed the world, one tech-savvy dad reflects on his personal experience with the virus and the five unique lessons it taught him. From trusting intuition to building resilience and gratitude, this journey sheds light on how health, mindset, and intentional recovery are key to overcoming life’s unexpected challenges.

It’s been four years since the world was turned upside down by COVID-19. Until recently, I managed to dodge the virus, experiencing only a mild case last year around my birthday, a mere footnote in my life. But this time, it was different. It started with a vague, unsettled feeling, like something was off but too subtle to name. By day four, though, COVID hit me full force: headaches, chills, congestion—a mix of discomfort that had me down for the count.

For someone who’s devoted to health, data tracking, and continuous improvement, this wasn’t just about handling the symptoms. COVID forced me to pause and reevaluate, to blend experience with instinct. Here are five unique lessons I took from my experience.

1. Trust Yourself—Your Body Knows More Than You Think

When the early symptoms first hit, it would have been easy to write it off as fatigue. But deep down, I could sense something was wrong. After years of tracking everything—sleep cycles, heart rate, recovery scores—I’ve learned to listen to my body’s subtler cues. It’s a skill that’s part intuition, part data.

Over 15 years in tech, especially in smart health and AI, I’ve come to rely on data to understand myself better. I’ve tested everything from Fitbits to Oura Rings to the latest Apple Watch, each offering new insight into my health. But COVID reminded me that technology can’t replace my own instincts.

When something’s off, we often sense it before any device can spell it out. It’s an overlooked truth in today’s data-driven world: trust the numbers, but trust yourself more. Our body often knows when something isn’t right, and no matter how precise technology gets, our intuition can be an equally powerful guide. COVID reminded me that balance—using tech to complement, not override, our gut feelings—is essential to understanding our own health.

2. Forced Prioritization—Sometimes, Life Demands a Pause

For me, the biggest challenge wasn’t the physical symptoms; it was the forced stop. I thrive on productivity, movement, and structure. I’m constantly juggling multiple projects, meeting deadlines, and keeping up with family life. But COVID made all of that impossible. Once the positive test hit, I had to let go of everything and focus solely on recovery.

That wasn’t easy. Slowing down goes against everything in my nature. But sometimes, life forces you to stop, and that’s when true priorities emerge. COVID made me face a hard truth: when health calls for attention, everything else can wait. It’s a lesson that runs deeper than just resting or taking sick leave. I learned that these forced interruptions often reveal where we’re truly placing our energy and what’s essential.

Over the past year, choosing sobriety has made me acutely aware of how different choices affect my health and well-being. I’ve tracked my sleep, my recovery, and my overall energy levels—and I see the improvements. But COVID made me confront my limits, forcing me to recognize that rest and recovery are as valuable as any active pursuit. Sometimes, these breaks are opportunities to reset and realign, and I came away grateful for that.

3. Genuine Gratitude—Seeing the Good in Tough Moments

COVID is unpredictable. But what took me by surprise was how this experience shifted my sense of gratitude. When you’re hit hard with symptoms, it’s easy to focus on discomfort or what you’re missing out on. But COVID made me appreciate small victories, reminding me of the resilience I’ve built through the years.

In moments of rest, I found myself reflecting on the changes I’d made over the last year, especially choosing sobriety. That decision wasn’t just for mental clarity; it was about building a stronger foundation of health. And as I dealt with COVID, I saw how those choices had made my body more resilient, more prepared to handle this. I was grateful for the little routines, the commitments to health, the quiet discipline that made my body stronger when it needed it most.

Gratitude in these moments isn’t about ignoring the struggle; it’s about finding the good within it. COVID didn’t just force me to pause; it made me recognize how far I’ve come. Instead of focusing on what the virus took, I found myself deeply grateful for what I’d built—and for the people who supported me. In the end, gratitude became a mindset that made this challenge easier to bear.

4. Healthy Body, Confident Mindset—The Power of Preparedness

One of the most eye-opening lessons from my second round with COVID was how confidence and physical health go hand in hand. This time around, I didn’t face the virus with anxiety or doubt. Instead, I had a quiet confidence grounded in the health foundation I’d built, and that confidence carried me through the experience.

A healthy body does more than just fight off illness; it gives you a mindset of resilience. My experience with sobriety, better sleep, and intentional wellness choices have strengthened not just my physical resilience, but my mental one. When the symptoms hit, I wasn’t panicking. I knew I was in good shape and could handle this. It’s amazing how much a strong body can impact your mental state.

This confidence also changes how you talk about your health. Rather than sounding like a hypochondriac or overplaying the symptoms, I could communicate clearly and calmly to those around me. That assurance isn’t just a benefit to myself; it’s helpful to others. When people see you approach a challenge with strength and calm, it can be reassuring, and it certainly added a layer of ease to my own recovery.

5. Knowing When and How to Take Control—The Art of Intentional Recovery

The final lesson COVID taught me was the importance of proactive care—knowing when and how to take control from the first symptom all the way through recovery. In a world brimming with health tech, supplements, and options, the key is knowing how to use them strategically.

As soon as I felt symptoms, I took charge of my recovery. I tracked my hydration, focused on deep rest, monitored my nutrition, and paid close attention to recovery metrics. I didn’t wait to see how things would play out; I put together a routine that prioritized my health from the start. It wasn’t just about addressing symptoms; it was about giving my body every possible advantage to bounce back.

Intentional recovery means going beyond “resting” or following basic advice. It’s about understanding what works for your own body and having a plan to follow. I took vitamins, leaned into low-stress activities, reduced screen time, and paid close attention to sleep quality. These intentional actions helped me manage symptoms better and bounce back faster than if I had taken a more passive approach.

Learning to take early, proactive steps was crucial, and it gave me a stronger sense of control over my health. This isn’t just a lesson for dealing with illness; it’s a reminder that we can take charge of our own well-being in meaningful ways, making the recovery process smoother and more effective.

The Wake-Up Call

Four years into the pandemic, COVID has been more than just a health challenge—it’s been a mindset wake-up call. Through two experiences with this virus, I’ve realized that staying healthy isn’t just about metrics or gadgets; it’s about personal growth, resilience, and prioritizing what matters most.

Our tech devices—Oura Rings, Apple Watches, years of health data—are valuable tools, but they don’t replace our intuition, confidence, or ability to act intentionally. COVID has reminded me that we are ultimately in control—of our health, our mindset, and the choices we make daily. Success isn’t about having all the answers; it’s about having the wisdom to listen, the courage to prioritize, and the strength to act when it matters most.

‍