Start the day with Gratitude

1.) Upon waking up place one hand on your heart and take 5 slow deep breaths and think of three things you're grateful for, even if they are small (your bed, your breath, sunlight). This helps your parasympathetic nervous system, shifting you from stress to receptivity. Gratitude reorients your mindset before external noise creeps in.

2.) Mindful moments during your morning routine. Instead of planning your to-do list in the shower or while brushing your teeth, focus purely on sensation. Feel the water hit your skin, smell the soap, listen to the sounds. Why it works? It rewires your brain to find presence in ordinary moments. This "Sensory Anchoring" increases mental clarity and calm.

3.) Before chaos begins: While commuting or sitting before works starts, repeat one powerful phrase with your breath. Choose one that supports your focus. For example: "I am calm, clear and capable". Say it mentally with each breath cycle for 2-3 minutes. Why it works? Anchors you into a centered identity before the day begins.

4.) During a lunch break or energy dip: Do Box breathing (4-4-4-4), Inhale for 4 Hold for 4 Exhale for 4 and Hold for 4 Repeat for 2-4 minutes. If possible, step outsideor gaze at nature. Let your sensors rest. Why it works? Used by Navy Seals to regain calm under pressure. Helps your nervous system shift from overdrive to stability.

5.) During transitions between tasks try this: The 3 Breath Reset. Before jumping into the next meeting, errand, or email, pause. Close your eyes of soften your gaze. Take 3 deep intentional breaths and say: "Here I am". Why it works? Interrupts autopilot mode and lets your mind reset between activities, making you more present and effective.

6.) Evening Wind down: Write or mentally review: 1 win from today, 1 thing you are gratefully for and 1 thing  you are letting go of. Pair it with slow breathing and soft lighting. Why it works? Closes your mental tabs, rewires your brain for positive reflection, and helps release emotional weight.

7.) Sleep with intention: Lie in bed and slowly scan your body from head to toe, releasing tension as you go. If thoughts come, just return to the body sensation. Why it works? Transitions your mind out of stimulation and into deep rest. Proven to support better quality sleep and calm the overthinking brain.

Remember the smallest things make the biggest difference over time!