Tips About Wholistic Wellbeing
Tips on how to live life healthy, happy, whole.
1,500
Tips
Ask yourself one question.
Before starting any visualization, ask yourself "What do I want to learn about my anger today?" Setting an intention helps to nurture a curious mindset so you can stay in tune into yourself when big emotions arise.
Follow your breath naturally.
Instead of forcing breath awareness, let your attention gently ride each inhale and exhale. This effortless noting approach builds calm awareness that naturally interrupts anger without struggle.
Ground yourself with gentle sensations.
When anger builds, shift your attention to gentle physical sensations around you. Embrace the feeling of your feet on the ground, air on your skin, or fabric against your body. This sensory focus naturally mellows your mind and interrupts anger's grip.
Picture a calm victory.
When you visualize yourself successfully handling anger, you're mentally rehearsing confidence. This mental practice builds real neural pathways that increase your natural ability to stay calm under pressure.
Rhythm is your flow key.
When anger disrupts your inner balance, return to a steady breathing rhythm. Inhale for 4 counts, and exhale for 6. This consistent pattern signals your nervous system to shift from chaos to a calming flow.
Simplify naming your emotions.
When anger strikes, simply name what you're experiencing: anger, frustration, or irritation. This mental noting technique creates space between you and the emotion, reducing its intensity and giving you a choice in how to respond.
Pick an anchor point.
When anger starts building, anchor your attention to one specific action or thing, your breath, a sound, or your feet on the ground. This focused awareness interrupts the emotional spiral and keeps you grounded in the present moment.
Spot tension before it peaks.
Your body sends bodily signals on emotions before your mind registers them; like a tight jaw, clenched fists, and shallow breathing. Learning to catch these early physical cues gives you time to intervene and choose calm.
Try visualization to calm your nervous system.
Begin your visualization practice by imagining a warm, gentle light in just one area of your body, like your chest or hands. Don't worry about "doing it right," even a brief moment of picturing soft light can activate your body's relaxation response and interrupt anger's physical grip.
Embrace equanimity for a confident presence.
Cultivating equanimity (staying calm and balanced in all situations) helps you appear confident and approachable. Regularly reflecting on your emotions fosters thoughtful responses instead of reactivity.
Adapt Quickly to Stay in Flow
Research shows that flexible attention and quick adaptation to change are key traits of athletes who consistently reach and sustain flow states during competition.
Anchor yourself with a reset phrase.
Research shows that using simple self-talk can lower stress and boost performance under pressure. A short phrase acts as a mental cue to reset and refocus.
Be fully present when listening.
Focus on the speaker without distractions, acknowledging their feelings and perspective. This active presence strengthens trust and creates deeper emotional connections.
Celebrate small wins to fuel progress.
Acknowledge and celebrate the small victories along your journey, no matter how minor they may seem. These moments of success keep you motivated and remind you that progress is happening, even on tough days.
Celebrate what's working.
Recognizing progress boosts confidence and builds motivation. Reflecting on what’s working helps athletes reinforce habits that drive long-term performance and mental resilience.
Channel emotions into momentum.
Emotions are energy. When you pause to name what you’re feeling, you create the space to redirect that energy into purposeful, value-driven action instead of reactive behavior.
Embrace discomfort for growth.
Progress comes from pushing your limits in a controlled way. By gradually increasing intensity, you build resilience and adaptability, enhancing both physical and mental strength.
Embrace setbacks as learning opportunities.
When facing challenges, use them as stepping stones for growth. Reflect on what each setback teaches you and how you can adapt. Resilience isn’t about avoiding difficulties—it’s about how you recover and grow from them.
Establish a pre-performance routine for better focus.
Creating a ritual before performance helps improve focus and self-control under pressure. This routine reduces anxiety, boosts confidence, and sets the tone for optimal performance in high-stakes moments.
Focus on incremental improvement.
Small, consistent improvements lead to mastery over time. Focus on steady progress and refining your technique with each repetition. This mindset helps prevent burnout and keeps you motivated for long-term growth.
Let Go to Unlock Flow
rying to control every detail can block flow. Research shows that surrendering over-control helps athletes perform more instinctively and enter high-focus states faster.
Master Micro-Resets
Quick emotional resets keep your mind sharp under pressure. Studies show small recovery moments help regulate emotions and boost performance fast.
Mental recovery boosts performance
Mental recovery strategies, such as systematic breathing and imagery, can reduce stress and enhance cognitive performance following fatigue-inducing tasks.
One breath can change everything.
Under pressure, athletes who have a trained pause reflex maintain control when others spiral. A single breath linked to a reset can shift brain activity from impulsive to deliberate, the hallmark of elite performers.
Practice positive self-talk daily.
Reframing negative thoughts into positive affirmations can improve mindset and performance. Consistent positive self-talk helps you stay focused, motivated, and mentally resilient, especially in challenging moments.
Practice self-compassion to build emotional resilience.
Speaking to yourself with kindness, especially during setbacks, reduces stress, boosts motivation, and strengthens long-term performance.
Prepare your mind for challenges.
Just like physical training strengthens your body, visualizing high-pressure moments builds mental readiness. Practicing calm responses reduces emotional reactivity and sharpens your ability to perform under stress.
Reflect to Reconnect with Flow
Studies show that recalling past flow moments strengthens self-awareness, builds confidence, and makes it easier to access peak performance states again in the future.
Reflect to reinforce your growth
Taking time to reflect strengthens the lessons you've learned and helps lock in new habits. Reflection transforms today’s progress into tomorrow’s foundation.
Reframe to boost focus and control.
Reframing negative thoughts enhances emotional regulation and improves performance under pressure.
Relax muscles to ease anxiety, boost focus.
Research shows progressive muscle relaxation significantly decreases cognitive anxiety and heart rate, enhancing both mental and physical readiness for competition.
Rest is as crucial as training.
Strategic recovery helps your body rebuild, preventing burnout and injury. Make sure to prioritize rest to maintain peak performance and progress over time.
Set time limits to sharpen focus
Working within set time blocks can boost your concentration and reduce procrastination. This structure helps train your brain to work efficiently under pressure.
Tap into your internal motivation.
Research shows athletes who connect with internal purpose, not just outcomes, stay more focused, motivated, and resilient under pressure.
Track your habits to see your growth.
Regularly reviewing your habits helps you identify patterns and areas for improvement. Celebrate small wins, and adjust strategies as needed to stay aligned with your goals. Consistency fuels lasting transformation.
Train your brain to pivot faster
Practicing cognitive flexibility (your ability to shift strategies or perspectives) helps you recover from setbacks and stay mentally agile under pressure.
Use feedback to level up.
People who actively seek and apply feedback show faster skill development, stronger mental resilience, and greater long-term performance gains.
Use triggers to refocus your attention.
Create environmental or mental cues that will remind you to reset your focus. These can be physical objects, actions, or even thoughts that guide your attention back to what matters, reducing distractions.
Visualize Your Ideal Flow State
Mental rehearsal of peak performance helps athletes access flow faster, build confidence, and stay calm and focused under pressure.
Diaphragmatic breathing reduces stress.
Diaphragmatic breathing lowers cortisol, reduces negative emotions, and improves sustained attention.
Gratitude turns challenge into strength.
Athletes who cultivate gratitude experience higher engagement and lower burnout, enhancing performance and mental well-being.
Label emotions to regain control.
When you accurately name what you feel, like telling the difference between stress and self-doubt, you engage the brain’s regulation systems. Clarity creates choice under pressure.
Match breath to movement for better results.
When your breath leads your movement, whether in training or recovery, you tap into better focus, control, and flow. This alignment improves endurance, lowers stress, and builds body awareness.
Notice what sparks your focus—and repeat it.
Recognizing the cues that help you drop into flow, like a song, breath pattern, or pre-performance routine, can train your brain to return there faster. These triggers prime your brain for high performance.
Practice single-tasking to sharpen focus.
Doing one thing at a time helps reduce distractions and increases your ability to concentrate on the task at hand. Start by focusing on a single action for 5–10 minutes before moving to the next.
Prioritize rest as part of your training.
Recovery isn’t just a break; it’s an essential part of performance. Taking time to rest helps your body repair, reduces stress, and boosts your energy for the next challenge. Make recovery a key part of your routine.
Track your progress to stay motivated.
Breaking down your big goals into smaller, measurable tasks can help you stay on track and maintain momentum. Small wins keep you focused and reinforce your commitment to the bigger picture.
Use Binaural Beats to Reset
Studies show binaural beats in the alpha or theta range can reduce anxiety, boost focus, and speed emotional recovery.
Use visualization to overcome obstacles.
Picture yourself navigating challenges with confidence. The clearer your mental image, the more resilient you'll feel in facing difficulties. Visualization strengthens your belief in your ability to succeed.
Calm is a trainable skill.
Just like building muscle, staying calm under pressure improves with practice. Training mindfulness boosts emotional control and resilience over time.
Name emotions with precision to gain control
Research shows clearly identifying your emotions, not just “bad or “good,” but with specificity, helps you respond with sharper self-regulation and faster recovery under stress.
Track emotions to reset faster.
Tracking emotions helps you recognize patterns, spot early signs of stress, and reset before small spikes turn into bigger distractions that hurt performance.
Breathe to reset your system.
Slow, controlled breathing activates the parasympathetic nervous system, helping you calm down, refocus, and recover faster under pressure.
Check-ins make goals stick.
Research shows that having a specific accountability partner and scheduling regular check-ins can significantly increase your chances of reaching a goal.
Identify your emotions to fuel growth.
Labeling emotions creates space to respond, not react. This builds emotional control and supports better decision-making under pressure
Just like your body, your mind gets stronger with training.
Techniques like reframing and reflection build mental toughness with consistency and intention.
Labeling emotions improves performance.
When you name what you feel under pressure, you reduce its intensity and gain control, allowing you to respond with greater precision and focus.
Move with intention to sharpen focus.
Mindful movement brings your attention fully into the present, improving both mental clarity and physical performance. When you stay present with each movement, your focus strengthens, and distractions fade away.
Practice breath-holds to boost mental resilience.
Practicing breath-hold exercises can enhance your ability to remain calm and focused under pressure, contributing to improved mental toughness and performance.
Push through the discomfort with purpose.
Embrace fatigue as part of the process. By performing despite tiredness, you build resilience, boost endurance, and sharpen your ability to finish strong, no matter the challenge.
Recovery is training.
Athletes who intentionally downshift into parasympathetic states reduce burnout and improve long-term performance resilience. Mental reset is just as critical as physical rest.
Reframe discomfort to push farther.
Positive self-talk can boost endurance by shifting how you interpret discomfort. In one study, athletes using motivational self-talk ran longer in the heat.
Reframe failure as feedback.
When you view mistakes as an opportunity for improvement, you unlock growth potential and can adjust your approach to perform better next time.
Rehearse how you'll rise next time.
Mentally visualizing your response to future setbacks helps strengthen resilience, focus, and confidence, so you’re ready when pressure hits. Imagine it, then rise to meet it.
Start your day with a small, consistent habit.
Morning habits create momentum. Even one small win, like making your bed, can boost motivation and trigger a positive chain of disciplined behavior.
Train to monitor peripheral stimuli.
Performing exercises that require tracking multiple moving objects builds peripheral awareness. This allows you to process and respond to distractions quickly, vital for maintaining situational awareness during performance.
Train Your Pre-Game Mindset
Mental routines like visualization and self-talk can prime your brain for peak performance. Studies show they boost focus, confidence, and motor precision under pressure.
Use positive self-talk to boost motivation and performance.
Engaging in positive self-talk enhances motivation, effort, and perceived competence, leading to improved athletic performance.
Use reflection to fuel progress.
Take time to review your actions and learn from them. By reflecting on both successes and challenges, you sharpen your focus, adjust your approach, and recommit to your growth.
Visualize pressure to build resilience.
Mentally rehearsing how you'll handle stress prepares your brain to stay calm and make clear decisions when it matters most.
Visualize the process, not just the outcome.
Mentally rehearsing the steps needed to overcome challenges prepares you to act decisively under pressure. This technique builds mental toughness by training your mind to navigate adversity with confidence.
Visualize your future self to boost motivation.
Regularly visualizing your future self can enhance motivation and goal achievement by creating a vivid mental image of success, making long-term goals feel more attainable.
Your focus is your filter.
Each second, your brain takes in far more than your conscious mind can handle. Training your attention helps you decide what gets through and what doesn’t.
Aim to get one step closer to your destination today and every day.
Knowing your end goal is great, but only if you know how to get there. Map out your course and make incremental progress each day.
Begin to think about what your motives are.
Reflecting on moments that ignite your passion helps sustain motivation. Revisiting these moments strengthens commitment and resilience.
Look outward to master your inner game.
When you shift your attention to external cues (like teammates’ positions or your target), it helps your internal movements become fluid and automatic.
Pause and celebrate your wins today.
Notice and appreciate even small signs of progress in your training or competitions. Acknowledging your growth fuels motivation and builds confidence.
Respond rather than react to your emotions.
Feelings don’t control you unless you let them, the key is pausing. Breathe in, hold for three seconds, and release. This reset lets you respond with purpose. Athletes who regulate emotions perform better under pressure.
Dive fully into shared moments.
Practice spending time with others mindfully today. Immerse yourself in the moment and be fully present to strengthen your sense of purpose, connection, and joy in relationships.
Get adventurous with your mindful moves.
Enrich your experience by throwing yourself into your mindful movement practice with energy and a playful spirit. Let go of hesitation and have fun experimenting with new ways to move your body.
Reach out and plan a get-together.
Sharing experiences builds social bonds, enhances understanding, and activates your brain’s reward pathways. Text a friend and make plans today!
See everything with a beginner’s mind.
Today, approach new experiences like you’re seeing them for the first time. Embracing even the most mundane tasks with curiosity and openness helps you adapt more easily in the face of stress.
Notice when your mind drifts.
Increase your awareness by observing when your mind wanders from the present—and it totally will. Don’t judge when this happens; having thoughts is just part of being human.
Make preparing for anxiety a daily habit.
Keep up your efforts over the next three months by coping ahead with calming, confidence-boosting imagery. Set daily reminders to get into an empowered mindset that helps you handle challenges with ease.
Step back from snap judgments.
Judgments are quick-fire opinions that often fuel already intense emotions (e.g., name-calling). Today, pause before labeling something as good or bad—observe just the facts of the situation.
Detach from unhelpful anxious thoughts.
Question if you’re clinging to anxious thoughts because you’re scared of change or attached to old beliefs. Letting go can stir up uncomfortable feelings, but it’s worth it for your peace of mind.
Tone down anxiety with 4-7-8 breathing.
To try this soothing breathwork practice, inhale for four seconds and hold for seven seconds, then exhale for eight seconds. It can help slow down your heart rate and promote a deep sense of calm.
Consider all angles for better solutions.
A dialectical approach helps you view multiple perspectives, reducing black-and-white thinking. When faced with a challenge, step back and consider all sides for better problem-solving and less conflict.
Zero in on your priorities.
List your priorities to remind yourself that your new goals are worth the effort. Keeping what matters top of mind motivates you to stay focused.
Self-care helps you face challenges.
Meeting challenges with self-compassion builds resilience. Instead of avoiding tough situations, lean into them and support yourself with self-care to empower personal growth.
Make sure your goals are SMART.
Set SMART goals (specific, measurable, achievable, relevant, timely) to bring clarity and focus to your objectives. Today, try breaking a larger challenge into manageable steps to help reduce anxiety.
Activate the parasympathetic nervous system.
Short relaxation practices activate the parasympathetic nervous system, reducing cortisol and calming stress.
Add more relaxation to your routine.
Sprinkle proven stress-relievers, like yoga and meditation, into your schedule to dissolve tension that can build throughout the week. Even if you can spare only a few minutes, you’ll feel the impact.
Be open to new perspectives.
Seek out new ideas to expand your knowledge and see things from fresh angles. Exploring different viewpoints can lead to new understandings that help you grow and evolve.
Block your biggest digital distractions.
Installing an app or website blocker on your devices can significantly boost focus by removing distractions. By restricting time-wasting sites, you’ll create a more productive environment for today’s tasks.
Boost body awareness with mindfulness.
Pick a mindfulness skill, like body scan or paced breathing, to practice today. Make them part of your routine to enhance sensitivity to your body’s signals, helping you welcome physical sensations without judgment.
Boost your mood with a quick workout.
Get moving with a walk, a run, or yoga. Exercise releases endorphins, lifting your mood and easing stress. Even a quick session today can make a major difference.
Break goals into bite-size achievements.
Divide your larger goals into smaller, manageable steps. By focusing on incremental achievements, you’ll build confidence and feel a sense of progress each day. Choose one small goal to work on today.
Break work into intervals for better focus.
Try the Pomodoro technique to maintain concentration. Set a timer for 25 minutes and dive into a task. Then take a five-minute break. Repeat this cycle, and after four rounds, treat yourself to a 15- to 20-minute break.
Breathe into anxiety without attachment.
Breathing through a moment of anxiety helps reduce emotional distress. Focus on your breathing to anchor yourself to the present moment, making it easier to experience emotions and then let them go.
Build next month’s maintenance plan.
Outline an action plan for the next 30 days to sustain your progress, maintain stability of physical symptoms of anxiety, and stay on top of managing your mental health.
Catch when you’re spinning the facts.
Notice when you add your interpretation to the facts of a triggering event (like thinking someone is judging you at a party). Awareness helps keep things in perspective and potentially prevents a spiral.
Celebrate every win, big or small.
Recognize and reward yourself for today’s progress to stay inspired and focused on your goals. Acknowledging your milestones and achievements boosts motivation and confidence.
Cement new habits through repetition.
Building mastery means repeating an action until you feel competent. It’s about honing skills through continuous practice and learning. Pick a habit or skill you want to master and schedule time to work on it daily.
Check in with your values weekly.
At the end of each week, reflect on your actions—were they aligned with your values? Living your values fosters authenticity and fulfillment, helping you create a life that truly resonates with who you are.
Clean up clutter for a clearer mind.
Keeping your space tidy can be a game changer for focus and productivity. Take a few minutes to clean and organize your work area today to reduce stress and distractions that can disrupt your concentration.
Clock the speed of your breathing.
Use your breath as a clue to understand your emotions, stress levels, and anxiety. Your breathing rate can reveal a lot about how you’re feeling inside. Is the current pace rapid or relaxed?
Connect with those who lift you up.
Surround yourself with people who encourage and inspire you. Spending time in positive social circles boosts your mood and mindset, creating an environment where you can thrive and grow.
Connect with your heart to feel calm.
Place your hand on your heart and take a deep, calming breath. Feel the rise and fall as you breathe gently into your heart space.
Cool your emotions to make wise decisions.
A wise-mind decision considers both emotions and facts. If you’re feeling overwhelmed or your emotions are running high, take a moment to cool off before making a choice today.
Create a distraction-free relaxation zone.
Find a quiet spot where you can truly relax without distractions. A peaceful environment will help make your relaxation exercises more effective.
Cut off your anxiety’s power source.
In moments of overwhelm, pause and ask if your reaction is giving the situation power. By managing how much energy we invest in anxious thoughts, we can lessen their impact.
Dance for maximum mind-body benefits.
Dancing is a wholistic activity because it encompasses nonjudgmental movement, loving-kindness, and awareness. It offers a way to strengthen your mind and body while fostering self-acceptance and joy.
Ditch harmful habits for a healthier you.
Cut back on smoking, drinking, and other harmful habits. Avoiding these behaviors protects your physical and mental health, paving the way for a purpose-filled life.
Dive deep into relaxation with yoga nidra.
Follow a guided yoga nidra session, where you lie down and journey through a body scan into deep relaxation. This practice can feel as restful as a nap, helping to reduce anxiety by calming your mind and body.
Do a daily emotion check.
Recognize when a strong emotion is present. Scan your body for sensations and thoughts, then use breathwork to ground yourself. Make this practice a daily habit.
Drown out distracting noises to zone in.
Consider using noise-canceling headphones or ambient sounds, like colored noise, to block out distracting sounds in your environment. A quieter workspace will allow for uninterrupted concentration on your tasks.
Ease into yoga with a basic relaxation pose.
Begin by lying on your back with your arms relaxed by your sides and your palms facing up. Just breathe naturally and let your body settle into the position. It will relieve tension and prepare you for deeper stretches.
Ease pain through mindful movement.
Yoga and other mindful movement practices improve posture while boosting body awareness. This helps your brain reframe how it experiences pain, leading to long-term relief.
Embrace reality—just as it stands.
“Turning the mind” is a commitment to accepting reality as it is, rather than how you wish it would be. Try repeating the phrase “I accept things as they are” to help you build this skill over time.
Encourage acceptance with willing hands.
Keep both hands open and relaxed in moments when you need to acknowledge things as they are, without fighting them. By using body language to communicate acceptance, you can increase inner peace and reduce stress.
Fend off aches with quick stretch breaks.
Stretch and move your body to ease aches and pains from sitting too long. Set a reminder to move every hour to release built-up tension and stress.
Find balance in seeing things as they are.
Equanimity is the ability to see things—yourself, others, or circumstances—just as they are. Today, practice this mindset by choosing to stay calm, grounded, and flexible in whatever comes your way.
Find purpose through volunteering.
Explore local volunteer opportunities today. Volunteering helps you build social connections and boosts your sense of purpose, all while making a positive impact on your community.
Find the emotional root of your stress.
Identify the feelings that come up with stress. Once you have a better picture of what’s going on emotionally, you can creatively and effectively work through it.
Find your go-to soothers.
Self-soothing techniques, like deep breathing or a warm bath, can help you manage stress, anxiety, and emotional distress. Try out different methods to start discovering which ones work best for you.
Flexibility varies—be kind to yourself.
Everyone’s body is unique, and flexibility levels differ from person to person. It’s important to be compassionate to yourself as you explore your limits to reduce frustration and stay motivated.
Flip the script on irrational thoughts.
Use self-talk to reframe irrational thoughts that pop up today. Rewriting exaggerated or untrue beliefs, like expectations for the worst, can calm anxiety and offer a clearer perspective.
Focus on one goal at a time.
Trying to juggle multiple goals can drain your motivation and self-control. Stick with one goal until you achieve it, then move on to the next.
Focus on the facts when you feel discomfort.
We can’t avoid pain completely—but we can change our relationship with it. Practice noticing aches and pains with just the facts, leaving out any emotions tied to your experience.
Fuel up with vibrant, nutritious foods.
Pack your menu with colorful fruits, fresh veggies, lean proteins, and whole grains. Good nutrition fuels your energy and boosts your overall health.
Get a boost from guided stretching.
Guided stretching can be a game changer for your wellbeing, helping you release tension, boost your energy, and let go of emotions with simple movements.
Get a feel-good boost with a burst of cold.
Brief cold exposure can trigger the release of norepinephrine, a neurotransmitter that can have an antidepressant effect. Stress induced by cold exposure—a form of good stress—may strengthen the body’s stress response.
Get focused by outlining your to-dos.
Use a task list to stay organized and focused. Write out what needs to be done, prioritize urgent items, and tackle them one by one. For a motivation boost, check off each task as you go.
Get mindful to spot your triggers.
Practice mindfulness to tune into your thoughts, feelings, and physical sensations. As you develop greater awareness, you’ll start to catch what triggers your anxiety.
Give your inner dialogue a positivity boost.
Practice putting a positive spin on your inner dialogue to upgrade your outlook on life. Using positive self-talk helps rewire negative thoughts, boosting your self-esteem and confidence.
Grab a book that inspires and motivates you.
Inspirational reading opens your mind to new ideas and fuels your passion, helping you discover your purpose in life. Take a moment to pick your next read!
Harness your focus to level up your practice.
Today, deepen your practice by focusing on alignment and control in every movement. Engage your muscles fully as you move through each pose, paying attention to your breath and making sure your body feels supported.
Have a game plan for emotional curveballs.
When you’re prepared to deal with emotional moments, like getting negative feedback, it helps you stay calm and make better decisions. Write out a plan to help you cope with a specific situation in your journal today.
Highlight the top moments from your week.
Focus on positive events from the past week, savoring the joy and satisfaction that they brought. This practice helps build optimism and reminds us that life has bright spots.
Infuse loving-kindness into your practice.
Gentle poses, mindful breathing, and gratitude for your body during practice foster a deep sense of self-compassion and acceptance.
Keep learning—it’s your key to leveling up.
Appreciate that you don’t know everything and that most things can be learned—especially about yourself. Today, observe what might block your growth. Is it arrogance, a need for control, or maybe a lack of confidence?
Keep tabs on your progress.
Maintain a healthy feedback loop on your routine by journaling or regularly checking in. Be sure to celebrate successes and tweak parts of the routine that may be holding you back.
Kick-start your day with mindful movement.
Commit to starting each day with two minutes of mindful movement. Stand up, inhale as you raise your arms above you, and then exhale as you bring your hands together.
Know your triggers to take back control.
Identify one situation that makes you uncomfortable today. Reflect on the emotions tied to it and how you can use this awareness to better manage your anxiety and stress.
Lean on your support system.
Lighten the burden of anxiety by reaching out to trusted family or friends for support. Their understanding and encouragement can provide strong emotional backing. Start by sending one text today.
Let go of extremes—find the middle path.
In dialectical behavior therapy (DBT), the middle path means balancing opposites, like acceptance and change. Today, aim to avoid extreme thinking and find a moderate, balanced approach to boost emotional stability.
Let music support your calm.
Add music to your relaxation routine. Choose calming tunes to create a peaceful atmosphere, reduce stress, and help you unwind more deeply.
Let your senses guide you on a mindful walk.
Mindful walking is more than just taking a walk; it’s about bringing your full attention to the experience. As you walk, focus on the feelings and sensations in your toes, feet, and joints with every step.
Let your values shape a meaningful day.
Values are the ideas, concepts, and actions that give your life worth and importance. Take a moment to remember what you value in life to help you live today with purpose and intention.
List three reasons to be grateful today.
Start or end each day by writing down three things you’re grateful for. Gratitude helps shift your focus to the bright spots in life, boosting your overall wellbeing and happiness.
Lock in tonight’s sleep schedule.
Make it a priority to get seven to eight hours of sleep each night. Quality sleep is crucial for your physical and mental wellbeing, so take a moment to set your bedtime for tonight.
Make choices that blend logic and feeling.
A wise mind means making healthy decisions through equal parts emotions and logic, sometimes guided by gut feelings. Today, pause before deciding; tune in, weigh the facts, and trust yourself to make a balanced choice.
Make meditation your ally for headache pain.
Headaches are a common issue that can stem from lower back pain. No matter where your pain originates, practicing meditation daily can shift your relationship with pain.
Make movement a daily habit, big or small.
Consistent movement strengthens your physical and mental wellbeing over time. Even on busy days, moving your body, no matter how briefly, can improve your focus, reduce stress, and leave you feeling more balanced.
Make walks mindful by focusing on each step.
As you walk, keep your attention on the present moment. Focus on each step, feeling the ground beneath you and noting the sensations in your toes, heels, and ankles.
Mindfully move a little more today.
Give yourself extra chances to move with intention—even in the smallest ways. Let yourself feel the strength and energy flowing through your body.
Mix up how you move today.
When your body moves, your mind feels better, too. Stretch, walk, dance—whatever feels good. Get your body in motion and let your mind enjoy the boost.
Name stress symptoms to tame them.
Check in with your body today. Identify and name any sensations you feel, like “tightness in my chest” or “pit in my stomach.” Labeling these feelings helps reduce their intensity.
Note which thinking errors you make the most.
Identify thought errors that can trigger anxiety:
1. Mind reading: assuming without evidence
2. Catastrophizing: making small problems into big disasters
3. “Should” statements: unnecessary pressure on yourself and others
Notice how you attach meaning to things.
Ever had a scent (like coffee or lavender) spark a vivid memory? Today, if a smell or sound triggers thoughts of another time, pause. Observe the thought without adding meaning—just focus on the present moment.
Pick a random act of kindness today.
Perform small acts of kindness for others, like surprising a friend with their favorite snack or sending a thank-you note. Small gestures can spread happiness and create a sense of community.
Plan enjoyable events to anticipate.
Sprinkle more moments of joy into your routine to give yourself things to look forward to. Scheduling these moments is a great way to infuse excitement into your life, so add at least one event to your calendar today.
Prep for stress by coping ahead.
Practice one coping-ahead strategy today by mentally rehearsing a specific situation that causes you stress. This will help you build your emotion regulation skills and manage anxiety more effectively.
Progress check: Sharpen your strategy.
Check in on your progress regularly and adjust your approach if needed. Small tweaks can help you land on the focus-boosting strategy that works best for you in each situation.
Question your negative predictions.
Challenge negative predictions, like “I’m not good enough” or “People can’t be trusted,” for better control over your mindset. By challenging these thoughts, you can make better decisions and build a positive outlook.
Real talk: Your thoughts aren’t facts.
Today, when you notice a negative thought, pause and ask yourself, “Is this really true?” By taking a moment to separate fact from fiction, you can manage your reactions more effectively.
Reflect on lessons from the past.
Take some time today to look back on your past experiences, both good and bad. Think about the lessons learned and how they’ve shaped your current aspirations.
Refresh with breathing breaks.
Make a habit of taking slow, deep breaths between tasks to reset and recharge. These pauses don’t just ease stress; they anchor you in the present, helping you approach each moment with clarity and steadiness.
Rehearse the what-ifs that provoke anxiety.
Anticipate anxiety-provoking situations and picture how you’ll handle them. By practicing coping thoughts ahead of time, you build mental resilience, making it easier to face real-life challenges.
Release stuck emotions with heart-openers.
Heart-opening yoga poses release tension in the chest and shoulders, where emotional stress often builds. Practice today’s poses to invite openness, compassion, and emotional release.
Relieve stress with quick body checks.
Pause for mindful moments throughout your day and tune into your body. These micro practices activate your brain’s interoceptive network to boost body awareness and ease stress.
Replay your wins to fuel your confidence.
Take a moment to reflect on past successes you’ve had using coping thoughts. When you see how they’ve worked for you before, you’re more likely to feel confident using them again.
Reset your brain with simple yoga poses.
Ground yourself with basic poses, like Mountain Pose, Chair Pose, or Downward Dog. These simple movements can help calm your mind and harness your focus before stressful events.
Rewire your brain by staying present.
It takes practice, but keep bringing your mind back to the present moment. Each time you do, you’re actually changing the neurochemistry in your brain to increase emotion regulation and resilience.
Rewire your mindset with gratitude.
Reflect on what you’re grateful for daily. Research shows gratitude increases positive emotions and life satisfaction over time, promoting mental wellbeing and helping you see how your values have evolved.
Rock a growth mindset every day.
A growth mindset is all about believing you can improve with effort and learning. Try slipping into your growth mindset so you can face challenges confidently and see setbacks as chances to grow.
Schedule tasks to stay on track.
Set specific time slots for each task today, and stick to the schedule. This approach keeps you organized and focused, maximizing your productivity and efficiency.
Set up your workspace for peak focus.
Keep only what you need for a specific task on your desk. Clear away any unrelated materials to create a more focused environment that helps you concentrate better on your work.
Shed a belief that’s holding you back today.
People often cling to worrying thoughts and beliefs due to a fear of change, emotional attachment, or their upbringing. Today, try identifying and challenging a limiting belief, like “I’m not good at focusing.”
Slow your breathing to switch off stress.
Try taking slow, deep breaths to calm your mind and body. Deep breathing activates the parasympathetic nervous system, shifting you from stress response to relaxation mode.
Sneak in mindful moves anytime.
Keep yourself in balance by weaving small, spontaneous mindful movements into your day (for example, stretching when you get out of bed or doing shoulder rolls between sending emails). It’s OK to be informal with it!
Spotlight your top three guiding values.
Take a moment to reflect on what truly matters most to you. Whether you dedicate a lot of time to it or not, think of action steps you can take to feel more fulfilled.
Stand tall yet at ease, like a tree.
To feel grounded, practice standing like a tree, rooted with gentleness and ease. Focus your attention by gazing softly ahead, deepening your steadiness and concentration.
Start with slow movements.
Beginning with slow and deliberate movements makes it easier to stay mindful and connected to your body. Yoga can be adapted to be accessible for everyone, including those with limited mobility.
Stick to the facts for a kinder outlook.
Practice kindness by using a nonjudgmental stance (hint: just the facts). Observe your thoughts as you tune into how you’re feeling in your body right now.
Swap the stories for straight facts.
Today, practice staying calm by focusing on the facts of a situation. When a stressful event occurs, take a moment to clarify what actually happened, leaving your interpretations aside.
Tackle tasks in small steps for success.
Break complex tasks into smaller, manageable goals to stay focused and ease any overwhelm. Today, pick a large task, split it into several steps, and take them on one at a time.
Take breaks to keep your mind fresh.
To avoid burnout and stay sharp, add regular breaks to your schedule. Set a timer for work, then take a short rest between tasks. Create a reminder for a longer time-out at midday.
Take in your surroundings, judgment-free.
Raise your awareness by pausing for a moment to notice what’s around you—no judging, just observing. Let the world be what it is while you soak it all in.
Test out different movement types.
Explore new methods of movement—yoga, walking, or even dancing—to discover what feels best for your body. Mix and match until you find the combinations you like for a well-rounded routine.
Test out yoga’s top anxiety soothers.
Move through a gentle yoga flow, including poses like Child’s Pose, Cat-Cow, and Downward Dog, to promote relaxation. These poses help release physical tension and calm the nervous system.
Trust your coping-ahead plan.
When the moment comes, follow through on your coping-ahead plan. It’s your road map to navigate challenges with confidence. Your proactive preparation will empower you to handle whatever challenges arise.
Try box breathing for instant calm.
Box breathing helps regulate your breath and focus your mind. Ease feelings of overwhelm by inhaling for four counts and holding for four, then exhaling for four counts and holding again for four.
Tune into your body’s emotional signals.
We call emotions feelings because we can feel them in our bodies. Positive emotions feel good, while negative ones can be uncomfortable. Today, take a moment to check in and notice what’s coming up.
Tune into your body’s signals.
Keep track of your body’s tension throughout the day and note when it shifts. Being aware of your body can improve balance and stability, help with weight or pain management, and boost your mental wellbeing.
Turn to your body for emotional insights.
Feelings are called feelings because we experience emotions physically. By noticing these sensations, we can become more aware of our reactions and judgments, helping us observe emotions without getting caught up.
Upgrade your workout with mindfulness.
Moving mindfully during structured exercises, like walking or playing sports, isn’t just a good idea—it’s a great one. It boosts overall health, lowers risks of chronic diseases, and enhances sports performance.
Use coping thoughts to keep your cool.
Try using coping thoughts in a stressful situation today. Practice replacing a negative thought with a positive statement to see immediate improvements in how you feel and respond.
Use mindfulness to master your anxieties.
Mindfulness cranks up your self-awareness, helping you spot and tackle your anxieties head-on. Pick a mindfulness practice, like a body scan, for today to start making big changes to your overall wellbeing.
Use timers to own your workflow.
Set timers while working to signal when it’s time to switch tasks or take a break. This strategy allows you to immerse yourself fully in what you’re doing without the distraction of constantly checking the clock.
Visualize a positive future.
Take a few minutes each day to visualize your future successes. Positive visualization not only kindles hope but also ignites motivation, empowering you to take action toward your dreams.
Visualize calm to feel it for real.
Visualization and imagery are powerful tools for shaping your mental state. Picture yourself feeling calm and peaceful—it can help you genuinely experience those emotions.
Work alongside someone to stay focused.
Try body-doubling: working with someone nearby to help you maintain focus and get things done. Their presence alone, or gentle reminders, can keep you on track.
Write down distractions to stay in the zone.
Keep a notepad handy to jot down any random thoughts that pop up while you’re working. Writing them down acknowledges their presence, allowing you to set them aside and return to them after completing your task.
Be curious. Dive into now, not what’s past.
Mindful participation means throwing yourself fully into this moment with curiosity, rather than focusing on the past. Today, let go of what just happened and engage completely in what’s right in front of you.
Ground yourself in the now with 4–6 breaths.
Use your breath to bring yourself into the present moment. Take five deep breaths, inhaling for four counts and exhaling for six counts, to ground yourself.
Just observe sensations. Don’t analyze.
Practice paying attention to sensations in your body without evaluating them to build emotion regulation. Just notice what you feel without adding any stories or judgments.
Add one small step to your routine today.
Decide on the next small step for your new habit and pair it with your existing routine. For example, if you’re working on your dental routine, brush your teeth and floss, then add using mouthwash.
Avoid excessive apologies.
Apologizing for genuine mistakes shows care, but over-apologizing may reflect low self-worth. Be mindful of how often you say sorry, and practice valuing yourself.
Be fair in every interaction.
Fairness boosts self-esteem and trust. Practice being fair to yourself and others so you can strengthen your self-worth and improve relationships through balanced action.
Be truthful in all situations, big or small.
Practice honesty with yourself and others today. Even minor white lies can chip away at your self-compassion, so strive to communicate openly and authentically.
Be truthful, even in small moments.
White lies erode self-trust. Being honest with yourself and others strengthens integrity and builds self-compassion. Practice being truthful even in the smallest situations.
Beat overwhelm with a little self-care.
Feeling overwhelmed? Try a simple self-care routine to shift those feelings. Take a warm shower, use soothing scents, or enjoy calming music to remind yourself that you deserve care and comfort.
Believe you can grow through challenges.
Embrace a growth mindset by believing in your ability to learn and adapt when faced with challenges. Recognize that each setback is an opportunity for growth and improvement, propelling you forward.
Boost endorphins with a quick HIIT workout.
Any exercise is great for your mood. However, a quick burst of HIIT exercises will trigger endorphins that help balance your emotional state. Do a few sets of jumping jacks or squats to level out your mindset.
Boost your mood with a cold shower.
Brief exposure to cold can release norepinephrine, a neurotransmitter with antidepressant effects. Try a cold blast of water during showers. This form of good stress can strengthen your body’s stress response systems.
Brainstorm to unlock creative solutions.
Start problem-solving by brainstorming all possible solutions, from practical to out-of-the-box. Once you have a list, narrow it down to your top two options. Avoid premature conclusions to keep the creativity flowing.
Carve out more quality time.
Plan regular social activities to create more meaningful moments with others. Pay attention to both the big picture and the small moments that matter most in your relationships.
Celebrate others’ wins with genuine joy.
Empathetic joy means feeling happiness for others’ achievements. Send positive energy and well-wishes for someone’s success today to boost your relationship.
Change takes time—so be patient!
Forming a habit typically takes longer than the often-quoted 21 days, so be patient with yourself. Remember, building lasting change is a journey.
Claim some time away from the hustle.
Set aside moments free from obligations and distractions. This focused “you” time allows you to recharge and reconnect with what truly matters, helping you stay aligned with your core values.
Confidently say no to clear your path.
Getting comfortable with saying no boosts your self-esteem and helps you move barriers out of your way. The more you practice, the better you’ll get at clearing the way for what truly matters.
Confirm what you hear by paraphrasing.
Paraphrasing what someone says can help prevent miscommunication. By repeating their words back to them, you confirm understanding and show you’re actively listening. Try it in your next conversation.
Consider all angles to make smart decisions.
Make wise-minded decisions by weighing the pros and cons of taking action against the pros and cons of not taking action. Map it out in a quadrant rather than writing a list of just two columns.
Cool down your body to calm your mind.
Anyone can react strongly in highly charged situations. Next time, take steps to cool off—literally. Try cold therapy techniques, like splashing cold water on your face, to help you calm down.
Cultivate patience for your path.
Patience helps you handle stress and make thoughtful decisions. Embrace your unique growth pace, and allow yourself the time to align with your values for a more rewarding journey.
Define the values that shape your choices.
When we’re not aligned with our values, it creates inner tension that can harm our self-esteem and self-compassion. Take time to reflect on what matters most today.
Deliver a clear, graceful “No.”
Respectfully decline by following these steps: 1. Describe the facts of the situation. 2. Share how you feel. 3. Say no clearly. 4. Explain what’s in it for them to accept your decision.
Dive fully into shared moments.
Practice spending time with others mindfully today. Throw yourself into the moment and be fully present to boost your senses of purpose, meaning, and connection.
Do what lights you up.
Make time for activities that bring you joy. Prioritizing what you love helps you feel more aligned with your values and goals, reducing stress and elevating your wellbeing.
Don’t get caught in the comparison game.
Avoid negative social comparison, as it limits your ability to recognize your own potential and worth. Focusing on who you aren’t or what you lack can cloud your view of your strengths.
Don’t get hung up on the small stuff.
Happy people know how to let go of minor irritations. Practice going with the flow by brushing off life’s little hiccups and focusing on enjoying the moment.
Don’t hesitate to get extra support.
If you’re feeling stuck or overwhelmed, consider seeking help from family, friends, or a professional. Committing to long-term positive change sometimes means getting extra support to succeed.
Draw on your values for ongoing motivation.
Reflect on what matters most—intentionality is everything! A little reminder can go a long way in keeping you on track. Staying aligned with your values boosts your focus and success.
Ease up on judging yourself and others.
Embrace the imperfections around you and see beauty in different ways of being. Today, notice the urge to control or criticize and find peace in acceptance.
Echo what’s said to avoid misunderstandings.
During conversations, paraphrasing what was just said can prevent miscommunication. This simple technique helps ensure that everyone’s on the same page.
Embrace stress as a learning opportunity.
Instead of viewing stress as a threat to your wellbeing, reframe it as a challenge and a chance to grow. This shift in perspective can lead to improved health, performance, and personal satisfaction.
Exhale longer for a relaxed state of mind.
Exhaling longer than you inhale triggers your parasympathetic nervous system, switching you into relaxation mode. Try this for a few rounds: Count to four as you inhale, then to six as you exhale.
Express confidence in your decisions.
Strengthen your resolve by repositioning yourself to appear confident. Stand tall and keep your body open and relaxed so you can shine with self-assurance!
Feel empowered to say no.
Saying no allows you to value yourself more. It helps you prioritize your needs and can even open doors to new opportunities. Saying no shifts the way your brain thinks, allowing for more confident decision-making.
Find a community that gets your journey.
Join a group of people who share similar life challenges or experiences, whether it’s online or in person. These connections can make you feel seen, understood, and less alone on your journey.
Find a community that gets your journey.
Join a group of people who share similar life challenges or experiences, whether online or in person. These connections can make you feel seen, understood, and less alone on your journey.
Find common ground to nurture empathy.
Try “just like me” meditation, where you contemplate the commonalities between yourself and others. This practice helps dissolve feelings of separation or judgment and fosters a sense of empathy and understanding.
Find meaning in the present moment.
Commit to a few minutes of mindfulness practice every day. Staying present allows you to live fully and witness the beauty and meaning in each moment.
Focus on facts not fears.
When we’re hard on ourselves, we’re usually straying from the facts of the story. Avoid harsh self-judgments by focusing on what truly happened.
Fuel your drive with daily gratitude.
Make gratitude a daily practice. Reflecting on what you’re thankful for can shift your perspective, improve your outlook, and create a positive, motivated mindset.
Gain more than you give by volunteering.
Give your time to a meaningful cause for a truly rewarding experience. Volunteering not only makes a positive impact but also helps develop empathy and compassion along the way.
Get involved and make an impact.
Volunteer your time and skills to make a difference in your community. Helping others isn’t just about giving back; it’s also a chance to discover a sense of purpose that makes life richer and more fulfilling.
Give yourself a break—try self-compassion.
Harsh self-criticism can derail your progress. Research shows that self-compassion fosters positive change by reducing negative self-judgment and helping you reengage with your goals after setbacks.
Hook your new habit to a routine behavior.
Pair a micro habit, like three minutes of deep breathing, with something you already do, like brushing your teeth. This technique, known as habit stacking, helps make new habits feel like a natural part of your day.
Identify and honor your core values.
Straying from your values creates inner tension. Aligning actions with core values fosters self-compassion and peace. Reflect on what truly matters and live by it.
Identify your emotional vulnerabilities.
Emotional vulnerabilities can be anything that makes your emotions more sensitive, like sickness, hormones, or recurring conflicts. Recognizing these helps you anticipate challenges and problem-solve more effectively.
Interrupt harsh self-talk with kindness.
Be mindful of how often you engage in self-criticism and set loving boundaries. When you catch yourself being negative today, gently remind yourself to stop.
Involve your inner circle.
Share your goals with friends and family—they can cheer you on and help keep you motivated on your journey. Clue at least one person in today to create an extra layer of accountability.
Keep a go-with-the-flow attitude.
Happy people know that letting go of minor irritations makes life easier and more joyful. What’s one small annoyance you can practice releasing right now?
Keep it easygoing in conversations.
Adopt a relaxed, easy-mannered approach during interactions. Use humor, calmness, and a friendly tone to enhance communication, making conversations more enjoyable and less stressful for both people.
Keep the feedback loop rolling.
Regularly assess your progress and celebrate small successes along the way. If something isn’t working, don’t hesitate to adjust your strategy.
Keep up your self-compassion journal.
Journaling gives you a space to process thoughts and reflect on experiences. Write daily to deepen self-understanding and strengthen your capacity for self-compassion.
Kick-start a new routine in small steps.
Identify one small step for your desired habit, then pair it with an existing behavior. For example, if your goal is a better dental routine, add flossing after brushing your teeth today.
Layer another micro habit onto your routine.
Keep building out your new habit by adding one more small step. For instance, expand your dental routine by playing soothing music while you mindfully brush, floss, and use mouthwash.
Let laughter lighten your emotional load.
Add humor to your day by sharing a funny story or watching a comedy. Laughter releases feel-good endorphins and can temporarily ease pain. Plus, it lowers stress hormones and gives your immune system a boost.
Let someone know you appreciate them.
Showing appreciation boosts positivity, fosters harmony, and strengthens teamwork. Share a few shout-outs today. It’s a simple yet powerful way to uplift and unite.
Level up your daily chats—get meaningful.
Steer conversations toward meaningful topics to build stronger connections. Deep chats can spark inspiration so make it a point to go beyond small talk. Dive in and share!
Loosen up when resistance kicks in.
Resistance feels like forcing a square peg into a round hole. Instead of pushing harder, take a pause. Relaxation techniques can ease tension and help you move forward.
Make it a habit to wish others happiness.
Altruistic love, or wishing happiness for others, is a powerful practice. Start with loved ones and gradually extend this wish to all beings, cultivating a more compassionate and joyful mindset.
Manage emotions by accepting them first.
Emotion regulation skills help you manage your emotions, not eliminate them. The first step is accepting your emotions as they are. It’s valid to feel the way you do—don’t judge it.
Master new skills by staying consistent.
To build mastery, consistently engage in moderately challenging activities. Decide on a skill you want to improve and schedule time each week to practice.
Nail down the specifics of your new routine.
Decide on the days, times, and locations. Break larger goals into smaller, manageable chunks. For example, starting with 15 minutes of daily exercise can feel more doable than jumping into an hour-long session.
Never miss your habit twice.
If you forget to do a habit, don’t stress! Just get back on track immediately. Consistency is key, so make it a priority to reconnect with your routine.
Notice when your limits are being pushed.
Often, we don’t realize our limits with others until they’re right in our face. Start getting to know your boundaries by recognizing when they’ve been crossed.
Nurture your support network today.
Reach out to a friend, family member, or colleague. Spend some time catching up to strengthen your connection. Social support is crucial for emotional resilience and coping.
Pinpoint what you hope to change.
Try to describe it with just the facts, avoiding any judgments or unnecessary evaluations. Focus on what you can change without imposing barriers.
Plan more moments of togetherness.
Schedule regular social activities to find meaning in being together. Appreciate the overall journey of your relationships and cherish the moments that mean the most.
Pour all your focus into others speaking.
Today, listen mindfully without interrupting or judging. When you focus fully on others while they speak, you build empathy, deepen understanding, and create a sense of connection.
Practice loving-kindness meditation.
Silently share kind wishes for yourself, those close to you, and even challenging people in your life. Research shows this simple practice boosts feelings of connection, self-esteem, and confidence.
Practice self-soothing for a cooler head.
When your mind is overwhelmed with swirling thoughts, it can lead to unhelpful thinking errors. Use self-soothing techniques, like focusing on your breath or taking a walk, to stay grounded and regain clarity.
Prep yourself for change—are you ready?
Change is a process, not a single event. Reflect on your motivations and anticipate potential challenges. Plan your path to success and celebrate small wins to ensure long-lasting transformation.
Put your new habit front and center.
Showcase your new routine: Rearrange furniture, set out your workout gear, display inspiring photos, keep a savings jar, or have fresh fruits on hand. Small gestures can spark big changes in habits!
Question what’s limiting self-discovery.
Appreciate that you don’t know everything and most things can be learned, especially about yourself. Observe what gets in the way—could it be arrogance, a need for control, or perhaps a lack of confidence?
Reach out and plan a get-together.
Sharing experiences boosts social bonds, enhances understanding, and lights up your brain’s reward system. Text a friend now and make plans to connect.
Read others’ emotions carefully.
Intuiting someone’s emotion can feel validating, especially when you get it right. However, there’s a risk of being wrong. If you miss the mark, it’s crucial to acknowledge the mistake.
Real talk builds real connection.
Approach all your interactions today with the intention to communicate openly and honestly. Authenticity creates trust and understanding, strengthening your bonds.
Recognize and affirm others’ emotions.
Many emotions are universally experienced, like crying at a funeral. Validate someone today by acknowledging that their feelings are understandable and make sense.
Reconnect with people you’ve lost touch with.
Reach out to old contacts—they can help you expand your social circle by introducing you to new people and opportunities. Choose one connection to reinvigorate today.
Reconnect with your lost contacts.
Reach out to someone you’ve lost touch with today. They can introduce you to their circles and help expand your network. Rebuilding old connections can open new doors.
Release grudges and gain peace.
Instead of clinging to resentment or holding a grudge, try wishing the other person well. Letting go can transform your wellbeing and peace of mind.
Replace over-apologizing with appreciation.
If you step on someone’s foot, apologize! But over-apologizing happens when you excessively say sorry or feel like a burden. Instead, show appreciation for others’ understanding.
Reward yourself right away to cement change.
Treating yourself can vary from a 10-minute break to an episode of your favorite show. The trick is to reward yourself immediately, sending a clear message to your brain that the desired behavior is good.
Rewire your thoughts with affirmations.
Practice affirmations to combat unhelpful thought patterns. These positive statements can help flip your mindset and boost your self-confidence, reminding you that you have the power to shift your perspective.
Scale back on social media.
Limiting your scroll time can positively impact your mental health in many ways: It reduces anxiety and depression, lessens feelings of FOMO, and increases productivity. Set specific boundaries today.
See challenges as springboards to success.
Reframe difficult situations as chances to learn and improve. Instead of viewing them as threats to fear or avoid, see them as opportunities to get closer to your goals.
See how your new habits wipe out stressors.
A seat belt alarm is a great example of negative reinforcement. It strengthens a good habit by getting rid of something annoying—that noisy beeping! Removing the sound motivates you to always wear your seat belt.
See your social life as a vital prescription.
People with active social lives and strong community ties tend to live longer and have better physical health. Spend time with others today to lower stress, improve immune function, and encourage a healthy lifestyle.
Set a gentle tone to conversations.
Speak gently and start with kindness to reduce defensiveness on both sides. This approach promotes understanding and sets a positive tone for your interactions.
Set mini goals to kick-start your journey.
Starting small lays the groundwork for expanding your new habit in the future, like evolving from 2 to 10 minutes of daily meditation. As you practice, your willpower and motivation grow, fueling lasting change.
Set up visual cues that fuel motivation.
Surround yourself with reminders that support your goals, like impactful quotes or notes about why you want to change. Place them in visible spots around your living or workspace to stay focused and avoid temptation.
Setbacks happen; keep moving forward.
There’s no perfect time to start. Just keep pushing ahead if something gets you off track. Remember, setbacks are a completely normal part of the journey.
Share a similar experience to build empathy.
When someone expresses their feelings today, think of a time when you felt something similar. Share your experience with them to show understanding and strengthen your bond.
Show that you’re listening attentively.
Communicate your interest by making eye contact, nodding, and turning your body toward the person speaking. These actions make others feel heard and valued during conversations.
Show you care through genuine curiosity.
Be genuinely curious about someone’s experience by asking thoughtful questions. Show that you’re truly interested and eager to hear more. This helps you connect with others and lets them know you care.
Show you care; validate someone’s feelings.
Validation doesn’t mean agreeing; it means understanding. It’s stepping into someone’s shoes to see how their experience makes sense. Today, validate someone by listening, paraphrasing, or acknowledging their feelings.
Show you understand, even if you don’t agree.
When someone shares their feelings, pause and say, “I understand why you feel this way,” even if you don’t agree or haven’t been through it yourself. It shows you respect their emotions and builds trust and connection.
Spot judgments that can color your thinking.
When emotions run high, our negative judgments can intensify them. Today, when you catch a judgmental thought, pause and observe it instead of fueling it.
Stack a new micro habit onto your routine.
Today, add the next small step to your new habit. If you’re leveling up your dental routine, for example, practice mindfulness while you brush, floss, and use mouthwash.
Stack up positives to fuel your optimism.
Accumulating positive experiences can help cultivate a more optimistic outlook. To counteract negativity, write down even the smallest moments of joy or gratitude today.
Stay mindful of your emotions to thrive.
Practice emotional mindfulness by regularly checking in with yourself—no judgment. This simple habit can boost mental health, improve relationships, and elevate your overall wellbeing.
Steady your emotions with mindfulness.
Mindfulness keeps you present and aware of your inner reactions. When you’re mindful, you notice judgments or worries as they arise, creating a bit of space between you and your initial emotional response.
Stick to the facts when emotions run high.
Our emotional minds often spin stories that stray from the facts. By focusing on the facts of the matter, you strengthen your ability to stay grounded and return to a state of equanimity.
Strive for consistency over intensity.
It’s more effective to commit to small, regular actions than to push yourself hard only now and then. Establishing a routine leads to lasting habits and greater overall success.
Strive to keep a flexible mindset.
Today, challenge your beliefs and assumptions. Open yourself to fresh perspectives and explore new ways of thinking. By doing so, you’ll build resilience—your ability to navigate life’s storms with ease.
Switch on your calm response.
Activate your parasympathetic nervous system—the part that helps you relax—through supportive touch and breathwork. Place your hands on your heart, breathe in for four counts, and exhale for six.
Take on a small challenging task today.
Step out of your comfort zone by identifying a small task that challenges your limits. Make a plan to complete it so you can boost your confidence and growth.
Treat slipups as lessons learned.
Instead of getting discouraged, see setbacks as learning opportunities. Establishing new healthy habits often takes multiple attempts. Keep going!
Treat yourself and others fairly.
Make fairness a priority in your interactions to build your self-esteem and create a positive environment that inspires respect and kindness.
Try doing the opposite of emotional urges.
Every emotion has an urge—sadness wants to cry, anxiety wants to avoid, and shame wants to hide. When these urges become problematic, try doing the opposite action. If sadness tells you to stay in bed, get up and move!
Try to understand, whether you agree or not.
Validation doesn’t mean you agree, but it shows that you understand someone’s perspective. Listen carefully, then paraphrase or acknowledge their feelings to validate their experience and make them feel heard.
Turn mistakes into problem-solving wins.
Instead of dwelling on an error, focus on finding solutions. Today, if something goes wrong, embrace it as a chance to grow by actively looking for ways to fix it.
Turn uncertainty into a catalyst for growth.
Stress plays a vital role in neuroplasticity—the brain’s ability to form new connections. By facing challenges, you can create new neural pathways that foster healthy habits to promote personal growth.
Use distractions to shift a bad mood.
Distraction is a distress tolerance technique that helps prevent a situation from worsening. The most effective distractions engage your mind just enough to shift it to neutral, like listening to a favorite song.
Use open body language in tense situations.
When you feel defensive, try an open-handed gesture, like placing your palms facing up or outward. This simple act can help reduce tension by signaling openness and encouraging a calmer, more receptive mindset.
Use self-soothing to keep your cool.
Staying emotionally neutral is the toughest part of equanimity practice. Since emotions are physical sensations, soothing yourself is key. Engage your senses—think music, soft textures, or scented candles.
Validate others with your body language.
Use nonverbal cues, like eye contact or turning your body toward someone, to show you’re fully engaged in the conversation. This will validate their feelings and communicate that you’re interested, even without words.
Value openness over being right.
Meaningful relationships aren’t about agreeing on everything. Listen and learn without needing to be right. Embrace the opportunity to listen and grow by hearing new perspectives.
Wish everyone well, including yourself.
Practice loving-kindness by silently wishing others well today. Approach situations with good intentions and assume others do, too. It will help boost your confidence in living in line with your values.
Write an uplifting letter to yourself.
Draft a self-compassionate note or email with words of encouragement. Remind yourself of your strengths and set an intention to live today with purpose.
Appreciate the value in our differences.
Let go of the need for others to think, feel, or act exactly like you. Start appreciating their unique perspectives, which can offer valuable new insights into your life.
Attach 4-6 breathing to a daily habit.
To keep anxiety at bay, add 4-6 breathing to a routine habit, like showering or washing dishes. Breathing in for four counts and out for six is a great tool for calming the nervous system and releasing pent-up tension.
Be fully in the moment with others.
Practice mindful participation by fully engaging and staying present when sharing time with others. This enhances your senses of purpose, meaning, and connection.
Be your own biggest supporter.
When insecurity hits, give yourself an encouraging pep talk, just like you would for a friend. Pay attention to your negative self-talk and turn it into positive affirmations.
Boost focus by tuning into your surroundings.
Bring your senses online to ground yourself in the present. Feel an object in your hand, name five things you can see, or listen closely to nearby sounds. This mindfulness technique calms the mind and sharpens focus.
Boost your mood with self-love talk.
Self-compassion releases feel-good hormones, like oxytocin and endorphins. Repeat affirmations like “I am enough” and “I am doing my best” daily to elevate your mood.
Build empathy by suspending judgment.
Empathy develops when we step into someone else’s shoes and see the world through their eyes, free of judgment. Notice if any personal biases hinder this process today.
Build resilience with a power affirmation.
Self-compassion can strengthen your ability to bounce back from setbacks. Choose an empowering affirmation that you can lean on when you’re facing a challenge, like “I trust myself to find a way through.”
Catch those distracting negative thoughts.
Pay attention to negative thoughts that pop up automatically—not only can they pull focus away, but they also might not be true. Pause, acknowledge the thought, and gently return your attention to where you need it.
Challenge your inner cynic.
When you catch yourself feeling cynical, pause and ask yourself, “Is this based on facts or past experiences?” Awareness can help you approach situations with a more positive mindset.
Check in with your body from head to toe.
A body scan gets you in touch with your body and mind. Start observing sensations from the top of your head, moving down through your chest, shoulders, arms, belly, thighs, and all the way to your toes.
Clench and release muscles to melt stress.
Switch on your body’s relaxation response by tensing and relaxing your muscle groups, one at a time. This technique, called progressive muscle relaxation (PMR), is a quick and potent stress reliever.
Defuse disagreements by ditching judgments.
Avoid judging others’ opinions by categorizing them as good or bad. It fuels emotional reactions while limiting understanding—a recipe for conflict.
Dive into this moment fully.
Mindfully participating means fully engaging with curiosity in the present moment, not dwelling on the past or anticipating the future. Try embracing what’s here and now.
Drop the need to be right.
Arguing often persists when we’re fixated on being right. Break the cycle by letting go of complaints, nagging, and demands. Instead, focus on understanding and moving forward to foster healthier communication.
Feel your emotions as physical sensations.
Emotions are also known as feelings because we can literally feel them in our bodies. Notice your emotions today by focusing on the sensations in your body as they come and go.
Find new ways to move today.
Instead of sitting, stand up at your desk, and walk a few extra steps by taking the long way. Your body and mind feel better when you move throughout the day.
Flip your inner script with coping thoughts.
Challenge nagging negative thoughts with coping thoughts—positive statements that can help during stressful situations. For example, try saying, “I’ve handled tough situations before, and I can do it again.”
Focus on gratitude—happiness follows.
Practicing gratitude uplifts your mindset by shifting your focus from what’s missing to what you have. Try jotting down three things you’re grateful for to feel happier, less stressed, and more connected and fulfilled.
Focus on your breathing. Tune out the rest.
Paying attention to your breathing means paying attention to your breathing, nothing more. To find calm, just follow the flow of your breath and let everything else fade.
Gain a deeper understanding of your roots.
Explore your cultural background and traditions to strengthen your sense of identity and connection. Start by learning a family tradition or researching your heritage today.
Get ahead of anxiety with coping strategies.
Identify coping strategies, like deep breathing, positive self-talk, or grounding techniques. Make a list. Keeping these strategies on hand will help you feel more in control and less anxious when challenges arise.
Get wise to your automatic thoughts.
Pay attention to automatic thoughts—the ones that tend to pop up without conscious effort. They can be deeply ingrained in beliefs and past experiences, and we don’t often check them for accuracy.
Harness your focus with a body scan.
Take a mindful break today and move your attention from your head to your toes, noticing any sensations. This simple practice grounds you in the present moment, making it easier to focus on tasks.
If you’ve been unkind, own up to it.
Genuine friendships thrive on accountability and trust. If something has been bothering you, apologize and clear the air to invite open communication and strengthen your bond.
Imagine how you’ll handle future challenges.
Planning and visualizing how to tackle potential challenges can cut down on anxiety and boost confidence. Set a 10-minute timer and try it today to feel ready for anything that comes your way.
Infuse life with the power of purpose.
Living with purpose isn’t just inspiring—it’s transformative. By focusing on what truly matters, you can ease stress, build resilience, and nurture healthier habits every day.
Keep naming the sensations you notice.
To build mindfulness, choose a body part, like your hands. Get present by labeling the sensations, like a tingling in your finger or the feel of the air on your skin.
Keep up the PMR for emotional balance.
To regulate your emotions, allow yourself to practice progressive muscle relaxation (PMR) as much as needed. Remember, it’s natural for your mind to wander. Gently bring your focus back to the present moment each time.
Keep up those long exhales.
Make a daily practice of exhaling longer than you inhale to keep stress in check. If your mind gets hijacked by distractions, gently bring your attention back to your breath.
Label emotions to feel them fully.
When an emotion arises, name it specifically (like “I’m feeling anxious”) and identify where it sits in your body (e.g., tightness in your chest). This approach helps you understand the physical sensations of emotions.
Learn from the past to fuel future progress.
Take a few minutes to use mindfulness or breathwork to reflect on any past challenges you’ve faced. By recognizing what held you back, you’ll be better equipped to move forward with a fresh approach.
Learn to self-soothe instead of lashing out.
Why do we sometimes say harsh things to those we love? Practice self-soothing when you’re feeling angry or frustrated. Listen to calming music, touch soft textures, or try other comforting activities.
Lengthen your exhales to refresh your mind.
Exhaling longer than you inhale triggers your parasympathetic nervous system, switching you out of stress mode. Inhale for a count of four, then exhale for six, and feel the calm wash over you.
Let someone know you appreciate them today.
Expressing gratitude sparks positivity and strengthens bonds, creating an atmosphere of teamwork and harmony. It also boosts morale, making everyone feel valued and appreciated.
Let your body language say, “I’m all ears.”
Be a mindful listener by making eye contact, nodding, and turning your body toward the person. These small actions show that you’re fully engaged and truly care about what they’re saying.
Lift your spirit with mindful movement.
Practice mindful movement by tuning into sensations from head to toe. Research shows that just two minutes of this focus can boost self-esteem by increasing self-awareness.
Listen deeply to show you care.
A genuine friend cares for who you truly are, and you do the same for them. Show this by actively listening; turn toward the person, give your full attention, ask thoughtful questions, and express interest.
Live fully by focusing on the here and now.
Cultivate a life of meaning and purpose by practicing mindfulness daily. Focus on the present moment. What joy and beauty that you may have overlooked can you find?
Lower stress with 10 long exhales.
Take 10 deep breaths, focusing on long, slow exhales. Lengthening your exhale helps switch on your body’s relaxation response, which lowers cortisol levels and reduces anxiety.
Master coping thoughts with practice.
Make a daily practice of using coping thoughts to shift negative thinking. Set reminders. Getting the hang of coping thoughts can take time, but the more you use them, the more natural they’ll become.
Mentally rehearse facing a fear.
Visualize yourself overcoming a fearful situation to help train your brain handle anxiety confidently. That way, you’ll feel more prepared and less anxious in real-life situations.
Note what’s happening when anxiety flares.
Anxiety can make you sweaty, set your heart racing, or bring on a headache. Make it a habit to notice what provokes these physical symptoms of anxiety so you can respond better when triggered.
Notice how triggers shift your thoughts.
Pay attention to how your thoughts become more emotional after you’ve been triggered. By noting how your thoughts shift, you’ll get a clearer picture of how your triggers impact your emotions.
Open your hands to open your mind.
Willing hands are the opposite of clenched fists or crossed arms. Create openness by placing both hands on your lap, palms facing up. It may sound simple, but it can be challenging if willfulness is a habit.
Optimize your rewards to fuel better habits.
Knowing the specific reward you want helps you find healthier ways to achieve the same satisfaction. If one reward has been a sense of pleasure from eating a snack, try relaxing or listening to a favorite song instead.
Own what you can control; release the rest.
Remind yourself regularly that you have the power to influence your own life. When challenges arise, focus on what actions you can take, rather than what’s outside your control.
Own your actions to build agency.
Acknowledge your actions and take responsibility for them. By owning what you do, you build confidence and accountability. Reflect on your choices daily, and consider how they impact your life and those around you.
Pause and appreciate life’s little moments.
Practicing gratitude has been linked to numerous benefits, including improved relationships and reduced stress. Cultivate a mindset of contentment by appreciating one small and one significant aspect of life right now.
Pinpoint your physical sensations.
To increase body awareness, choose an action and label the sensations you feel. For example, while walking, feel the pressure on your left foot or the warmth in your right hand.
Put your wellbeing first, starting today.
Prioritizing your wellbeing begins with a conscious choice, sparking motivation and commitment over time. Make the choice today to strengthen your sense of control and lay the foundation for lasting, meaningful change.
Recommit to your goals daily.
Sticking with your goals trains your brain to make positive choices naturally. Each step you take builds momentum, making it easier to keep going and stay on track.
Relax your body using your mind.
Progressive muscle relaxation (PMR) helps relieve tension by focusing on each part of your body. Start with your left toes, tensing and relaxing them, and gradually move up to your head, releasing stress as you go.
Release feel-good hormones with affirmations.
When we practice self-compassion, our bodies release oxytocin (the love hormone) and endorphins (the feel-good hormone). Write down affirmations like “I am enough” and “I am doing my best,” then repeat them daily.
Remember: You’re not alone in your struggles.
Self-compassion helps us see that suffering is a universal human experience. Repeat affirmations like “Everyone faces challenges, and I’m not alone” to feel supported.
Rewrite your inner dialogue with kindness.
Use positive self-talk to turn self-criticism into self-compassion. Remind yourself, “Mistakes are a part of learning. I have the power to create the life I want.”
Scan your body to spot areas of tension.
Pick a time each day, like before bed, to check in with your body and notice areas that feel tight or tense. Stretch it out, or simply take a deep breath and let the tightness go.
See feedback as fuel for leveling up.
Be open to feedback; it’s a powerful tool for growth. Instead of avoiding or getting defensive, view feedback as an opportunity to learn, improve, and level up your skills.
See things clearly by sticking to the facts.
Today, practice describing just the facts of a situation. We often don’t realize how much of what we know about a situation is actually our interpretation.
Set your focus with a clear intention.
Start each task by affirming your intention to stay on track. Try stating your purpose aloud to help ground your attention and boost follow-through.
Shift from “Yes, but…” to “Tell me more.”
Willfulness is a nonjudgmental way to describe being stubborn. It’s an attempt to control or manipulate and is often expressed as “Yes, but…” Today, try to be curious about other points of view.
Show you care with your full attention.
A genuine friend truly cares for who you are and listens with full attention. To be a great friend, listen actively and show real interest by turning toward them and giving them your focus.
Slow your exhale to speed up relaxation.
When you exhale longer than you inhale, it activates your parasympathetic nervous system, which helps you relax. The best part is that you can do it anytime, anywhere.
Start with two minutes of mindful movement.
Stand up, inhale as you reach your arms high, then exhale and bring your hands together in front of your chest. Repeat a few times to strengthen your mind and body.
Stay flexible—stubbornness blocks progress.
Stubbornness often shows up as pride, defensiveness, and refusal to budge. It prevents growth and keeps you stuck. When you feel the urge to dig your heels in, choose to stay open to other perspectives instead.
Stay willing when resistance kicks in.
Willingness is the opposite of willfulness. It’s about approaching situations with openness and flexibility. Today, notice the urge to dig your heels in and keep an open mind instead.
Support your friends’ goals.
Today, take a moment to check in with a friend and see how you can help them on their journey. Mutual support not only strengthens your friendships but also creates a sense of community.
Swap out self-doubt for empowering words.
To counteract self-criticism, use positive self-talk, like “Mistakes are part of learning,” “I am learning every day,” and “I am proud of taking steps to change.”
Switch into relax mode with deep breathing.
Spend five minutes practicing some deep breathing. It will help calm your mind by boosting oxygen flow and activating your relaxation response.
Take a beat when big emotions arise.
Build the mental muscle known as distress tolerance—the ability to manage emotional distress without making the situation worse, whether by saying something or acting in a way you might regret.
Track your biggest stress triggers.
Identify your main stress triggers and make a list. Knowing what sets off your stress is the first step to managing and overcoming it effectively.
Track your mood for greater self-awareness.
Daily mood tracking builds your emotional intelligence, helping you respond to situations with more awareness and empathy. Log today’s mood to give your relationships a boost, especially the one with yourself.
Transform your world with simple gratitude.
Express gratitude for both big and small moments in life. Keep a list. Practicing gratitude is linked to benefits like better relationships, less stress, and a mindset of contentment.
Uncover your values. Let them guide you.
Get clear on your core values through reflection today. Understanding your values helps guide your decisions and actions, aligning your life with what matters most.
Use mindfulness to keep arguments in check.
Mindfulness helps you slow things down and regulate your emotions. When conflicts arise, take a mindful pause. Come back with compassion for yourself and others to create healthier resolutions.
Let your breath lead you to calm.
Focus on how you’re breathing in this moment. By exhaling longer than you inhale, you can pump the brakes on anxiety symptoms and establish a more peaceful state of mind.
Brainstorm small steps to reach your goal.
Say your goal is to start running. Today, shop for running shoes. Tomorrow, set them by the door. Keep adding one small action each day to build momentum.
Commit to two-minute actions.
Do your new behavior for two more minutes today—or switch it up and tackle a different task on your list. It’s a simple way to start crossing off those to-dos.
Dive into the benefits of your new habit.
Knowledge fuels motivation. Take time to research the benefits of your new habit. When challenges arise, this insight helps you push through resistance and remember why you started this habit.
Face discomfort by naming what you feel.
Allow yourself to embrace discomfort by labeling your body sensations. It may not always feel easy, but it’s an honest approach that helps you stay aware of what’s happening inside.
Figure out what’s triggering your habits.
By understanding what sets your current habits in motion, you can avoid unwanted triggers or create new ones that lead to healthier routines. For example, if you grab a snack when you’re bored, boredom is your cue.
Jump-start a goal with the two-minute rule.
Here’s how it works: Commit just two minutes to getting started on your new behavior, whether it’s responding to an email, tidying up your workspace, or making a quick call.
Let your values guide your choices.
Identify your core values by reflecting on what matters most to you, like honesty, kindness, or growth. These values act as your internal compass, helping you stay aligned with what’s most important in your life.
Put the brakes on stress with deep breathing.
Do a few minutes of deep breathing daily, focusing on filling your lungs with each inhale and feeling your body relax with each exhale. This technique activates the vagus nerve, calming the body’s stress response.
Recognize the routines driving bad habits.
Once you’re aware of undesirable habit loops, swap them out for better ones. For example, instead of reaching for unhealthy snacks when you’re stressed, try a quick walk or deep breathing to feel better.
Reward yourself to lock in habits.
Use positive reinforcement to make habits stick. Give yourself an immediate reward every time you complete the desired behavior. It’s a critical part of forming new habit loops.
Staying present can supercharge your efforts.
Practice mindful attention with your routine habits. Research shows that paying close attention to your behaviors as you do them can weaken unhelpful habits and strengthen the ones you want to keep up.
Turn down the volume on your inner critic.
Negative self-talk can undermine your confidence and create false narratives. Replace those thoughts with positive statements to shift your perspective.
Unpack the influence behind your decisions.
Take a moment to consider whether someone else’s opinions—perhaps a partner’s, coworker’s, or family member’s—are shaping your perspective or guiding your choices. This type of self-reflection fuels personal growth.
Activate your nervous system’s chill mode.
Switch your nervous system into a state of calm this evening with a breathwork or meditation session. These practices slow your heartbeat and breathing, helping you feel more relaxed without even thinking about it.
Add sleep superfoods to your plate.
Load up on whole grains, fruits, veggies, and soybeans. They’re nutrient-packed choices that are associated with better sleep quality.
Appreciate yourself!
Celebrate your efforts today to boost your confidence and reinforce positive behaviors. By appreciating your wins, you encourage yourself to keep going and reach new goals.
Avoid attaching negative labels to yourself.
Labeling is another way to say plain old, negative name-calling. If you catch these kinds of thoughts, challenge them with evidence that shows the label isn’t accurate or true. The result can be sounder sleep.
Awareness fuels your next move.
Identify your current habits to become more aware of them. Awareness is the first step to making changes—you can’t change what you don’t know.
Be aware of your body.
Embodiment, or being fully aware and connected to your body, is a core part of mindfulness and somatic practices. Tune into how your body feels and notice the shifts as you move.
Be grateful here and now.
Changing behaviors is tough, so acknowledge this moment with gratitude and appreciation. Each step forward, no matter how tiny, is a victory worth recognizing.
Be kind to yourself when you get distracted.
Minds are inclined to wander. Instead of getting frustrated, acknowledge the interruption, take a deep breath, and gently redirect your focus back to the task at hand.
Boost bonds with regular meetups.
Connecting regularly helps keep your relationships strong. Make plans with the people in your life to stay close and deepen your sense of belonging.
Boost energy by prioritizing joy.
Make time for activities that bring you happiness and fulfillment today. Doing what you love can naturally fuel your daytime energy levels.
Celebrate life’s little wins.
Every small victory adds up to something big. By savoring these moments, no matter how tiny, you accumulate the positives and boost your optimism.
Celebrate your progress.
Every step forward in managing daytime sleepiness is a win. Recognize that each success is the direct result of your resilience and determination. Choose a reward to honor your efforts so far.
Challenge future assumptions.
Fortune-telling is a type of unhelpful thinking that involves predicting negative future outcomes as if you have a crystal ball. Combat restless sleep by asking yourself, “What evidence supports this prediction?”
Check your snap judgments.
When we label people or things as good or bad (like calling someone a jerk), it winds up our emotions. Make better decisions by recognizing things aren’t as simple as our initial judgments may make them seem.
Choose with your values.
Make value-based decisions—especially during a moment of choice when you’ve weighed your options and considered the consequences. Making decisions according to your values helps you avoid tension and regret.
Connect deeper with eye contact.
When you look someone in the eye, you trigger the release of oxytocin, the “bonding hormone,” which can lower blood pressure and boost heart health.
Connect through open conversation.
Reach out to friends to discuss everyone’s feelings about a topic. Share your perspectives and listen to theirs—it can lead to deeper connections and fresh insights.
Crack your anxiety code with self-check-ins.
Regularly checking in with your feelings builds emotional intelligence, helping you spot patterns and triggers. Over time, this insight makes it easier to manage emotions with calm and adaptability.
Crank up the self-kindness.
Make a point to treat yourself with the same kindness and understanding you’d offer a friend. Remember, you control your choices in life, so show yourself some love and support.
Create a dark haven for sleeping.
Eliminate light sources in your bedroom, as even small amounts of light can disrupt melatonin production. Use blackout curtains, and dim the lights as bedtime approaches for better sleep quality.
Create a personal gratitude ritual.
Whether it’s jotting down what you’re grateful for every morning or sharing a thank-you with a friend, the more you practice gratitude, the more you’ll boost your positive thinking.
Create a visual of your values.
Visualize your values by creating a board with images representing things you’re thankful for. This fun project boosts feelings of appreciation and reminds you daily of what’s most important to you.
Create sleepy vibes with aromatherapy.
Enhance your nighttime routine with calming scents like rose, orange, eucalyptus, lemon, peppermint, rosemary, and lavender—all have been shown to help you sleep better. Try a few drops of essential oil in a diffuser.
Decide who you want to be—unapologetically.
Create a mental sketch of the person you want to be: your qualities, values, and daily routine. Set a clear intention to begin aligning with this vision, making choices that reflect your true self.
Defuse a disagreement by owning your part.
Repair a relationship by taking responsibility for not accepting another’s point of view. Acknowledge where you went wrong, and explain how you plan to approach things differently next time.
Dive into the moment and feel alive!
Give yourself permission to get lost in the moment. When you fully engage in activities, you boost your happiness and overall life satisfaction.
Do a random act of kindness.
Kindness is a win-win: Not only can it make someone else’s day, but it also boosts your own feelings of gratitude. So go ahead, do something kind for someone just because.
Do something on-brand for your values.
Your values are always in your direct control. Pick one and do something today that intentionally aligns with it. Acting on your values gets you closer to the person you want to be.
Don’t dismiss positive experiences.
Disqualifying the positives happens when you focus solely on the negative and discount the positive. Be more aware of this tendency by giving yourself credit when it’s due.
Don’t mistake feelings for facts.
Emotional reasoning is mistaking strong emotions for objective truths. Instead, explore alternative explanations for what you’re feeling to have a more peaceful transition to sleep.
Don’t nap more than necessary.
A daytime nap or a siesta is a common tradition in many cultures around the world. While a short nap can be refreshing, overdoing it can mess with your overall sleep quality. Stick to 20 minutes or fewer.
Draw strength from your relationships.
Reach out to your family, friends, or network of professionals for emotional support. Strong social connections help you tackle life’s challenges and stay resilient in the face of setbacks.
Eat like your sleep depends on it.
Whip up a grocery list packed with veggies, protein, and whole grains to fuel your body and elevate your meals. Good nutrition is linked to better overall sleep quality.
Embrace equanimity for more peace of mind.
Equanimity is the ability to see yourself, others, and circumstances exactly as they are. It’s a mindset—a choice to approach life in a calm, grounded, and flexible way.
Express empathy through mindful listening.
Practice empathy today by listening to others without jumping in to interrupt. Connect with people on a deeper level by taking a moment to reflect on what they’re saying.
Fact-check spiraling thoughts.
When you catch yourself overthinking or stuck in a thought spiral, ask yourself if you’re exaggerating scenarios in your mind. Separate reality from imagination so these thoughts don’t keep you up at night.
Find sensations that help you self-soothe.
Pick a self-soothing technique (like touching something soft, chewing gum, or listening to music) to practice today. These sensory experiences can help with stress, anxiety, and emotional distress.
Find what motivates you, inside and out.
Reflect on whether your drive to change comes from within (intrinsic rewards, like achievement and enjoyment) or from outside (extrinsic rewards, like social status or money).
Find your role model.
Reflect on someone who inspires you today. Their positive qualities can guide and motivate you to embody similar traits in your own life.
Focus on your exhales at bedtime.
Choose breathing techniques featuring long exhales (like 4-7-8 breathing) when it’s time for sleep. Growing evidence shows that exhaling longer than you inhale switches on your body’s relaxation response.
Fuel your energy with power breaks.
If you’re feeling fatigued during the day, take short breaks to rest and recharge. Trying to run on empty will only set you back in the long run.
Get a boost from your social bonds.
Spending quality time with friends and family is a great way to improve your mood and recharge your energy levels. Reach out and make plans with a loved one today.
Get a high from helping others.
When you do something altruistic, your brain releases endorphins, giving you a “helper’s high.” It boosts your mood and leaves you feeling more positive and connected.
Get clear on what gratitude means to you.
Decide to bring more gratitude into your life by getting specific about why it matters and how it feels. Spend some time reflecting, and let that clarity open you to even more appreciation.
Get clear on your core values.
Values aren’t tied to material things—they’re how you choose to live your life. Pick two that shape how you want to be (like curiosity or simplicity) to make decision-making so much easier.
Get curious about other points of view.
Engage in conversation by really tuning into the other person’s perspective. Ask questions, listen closely, and try to understand where they’re coming from. It will deepen your connection.
Get high on helping.
Acts of kindness activate the brain’s reward centers, prompting the release of endorphins. Do a random kind act to experience “helper’s high,” a state of elevated wellbeing experienced by those who give or help others.
Get hip to your habit loops.
Think of a habit you want to change, then identify these three critical components: the cue (trigger), the routine (behavior), and the reward. For example, after a stressful day, you turn on the TV to relax.
Get outside and soak up nature.
Whether you’re hitting the park, hiking through the forest, chilling on a beach, or gazing at the sunset, take in the beauty around you like you’re seeing it for the first time. It keeps you grounded and mindful.
Get specific to supercharge your success.
Detail the habits you want to change with specific behaviors, and identify the steps needed to reach your goals. For example: Find walking shoes, start a walking program, begin jogging, and increase your daily steps.
Give without expectation.
Doing kind things for others without expecting anything in return not only makes you feel great but also strengthens your bonds. It’s a win-win!
Go easy on yourself when motivation shifts.
Motivation levels can fluctuate due to various factors: circumstances, environment, readiness, and mindset. Be kind to yourself if your motivation changes over time.
Go out on a gratitude walk.
Feeling grateful releases endorphins, giving you a natural high. Take a brisk walk and think about what you’re thankful for to boost those good vibes even more.
Gratitude and mindfulness amplify each other.
Give mindfulness meditation a try today. Turns out, the more mindful (aware) you are, the more grateful you feel. And that gratitude makes mindfulness even more enjoyable.
Gratitude is contagious—pass it on.
When you voice your gratitude, it tends to spread. Let a friend know just how much you appreciate them today. You’ll both get a positive boost!
Immerse yourself in a different culture.
Discover awe by appreciating human diversity and creativity. Experiencing different lifestyles and values boosts empathy, enriches your view of the world, and deepens your connection with a global community.
Join forces for greater strength.
Working together allows us to accomplish tasks and reach goals that are difficult to achieve alone. Think about who you want to cultivate meaningful relationships with and why these connections are important to you.
Keep a daily gratitude list.
Write down three things you’re grateful for every day. Focusing on the positives can shift your whole mindset and make you feel way happier overall.
Keep a steady bedtime routine.
Create a calming bedtime routine tonight, and stick to consistent sleep habits. Prioritize activities like reading or gentle stretching to help you fall asleep more easily and wake up feeling refreshed.
Keep anxiety in check with daily movement.
Physical activity works wonders on regulating your body’s stress response. Be proactive in calming your mind by scheduling movement like a brisk walk, a yoga session, or your favorite workout.
Keep your eyes off the clock.
Frequent clock-checking while trying to fall asleep can amp up your anxiety. It makes you more aware of time passing and potential sleep loss, which can send the body into fight-or-flight mode.
Leave bed after 20 minutes of restlessness.
If you’re unable to fall asleep after 20 minutes, get out of bed and do something relaxing or boring. That way, you avoid creating a connection between your bed and sleeplessness.
Lengthen your exhales when anxiety strikes.
Research shows that exhaling longer than inhaling (for example, a count of four in and six out) activates the parasympathetic nervous system, easing the physical symptoms of anxiety by signaling the body to relax.
Limit liquids before bed.
Drinking too many liquids in the evening can lead to frequent bathroom trips during the night. Avoid late awakenings by sticking to small sips in the hour or two before bed.
Live in the now—it’s where life happens.
Today, take a few minutes to engage your senses: Notice the colors around you, listen to the sounds nearby, and take a deep breath. This simple practice can ground you in the present moment.
Live in the now; it’s all that’s real.
Focus on the present moment, the only one in which anyone can truly live. Take a few deep breaths, engage your senses, and notice your surroundings. What do you see, hear, and feel right now?
Look for silver linings everywhere.
Today, actively choose to focus on the positive aspects of life, rather than dwelling on negativity. You have the power to make your day better just by shining a spotlight on what’s good.
Make sleep nonnegotiable when stressed.
Poor sleep and stress can be a dangerous combination, leading to increased work injuries, motor vehicle accidents, safety errors, and impaired judgment. Double down on a cozy bedtime routine when stress is high.
Make sure your goals are SMART.
Set SMART goals: Specific, Measurable, Achievable, Relevant (to your larger life ambitions), and Timely. Instead of saying, “I’ll eat healthier,” try, “I’ll eat vegetables with dinner every night.”
Map out your social circle.
Identify the people who are important to you, whether they’re family, friends, colleagues, or members of your spiritual or school community. These connections contribute to your sense of belonging and wellbeing.
Meet life with an attitude of acceptance.
Acceptance means fully taking in and receiving your life experiences—including your thoughts, emotions, and values—without judgment. Try to be open and noncritical of what you’re going through today.
Notice how you’re living your values.
Think about three things you’re already doing that match up with what you value. These actions help propel you toward the person you want to be.
Notice the present moment without judging.
See situations clearly by using matter-of-fact language to describe what’s happening and recognize when you’re making judgments. This approach makes it easier to identify your values and stay true to them.
Nourish your connections with gratitude.
Gratitude changes how we see those who help us, reminding us of the depth of our relationships. Keep your connections with others vibrant by expressing thanks.
Pay kindness forward.
Be sure to pass on acts of kindness today—you’ll activate your brain’s reward center and get a boost of feel-good endorphins. This state of elevated mood and wellbeing is often called a “helper’s high.”
Prep your mind to ace the moment.
Mentally rehearse a challenging situation today, just like an actor or athlete prepping for their big moment. This strategy, called “coping ahead,” will prepare you to handle challenges more effectively in real life.
Recall a moment of appreciation.
Think of a time when someone made you feel truly valued. What did they say or do that made you feel so appreciated? Reflect on the impact of their words and actions to reinforce the positive emotions you felt.
Reflect on today’s triumphs.
Action is the secret sauce to boosting your happiness and self-esteem. Reflect on the actions you’re most proud of today. It reinforces the belief you’re capable of handling challenges and leads to higher optimism.
Reinforce your self-worth with affirmations.
Noticing small positive things about yourself each day helps you recognize your value. Focusing on what you do well builds confidence and boosts your self-esteem, making it easier to face challenges over time.
Reinforce your self-worth with affirmations.
Self-compassion doesn’t make you weak; it strengthens your resilience. During tough moments, repeat a positive affirmation like “I deserve kindness, just like everyone else.”
Resist the urge to keep napping.
Set a timer for naps—no snooze button allowed! Keep naps under 20 minutes to avoid grogginess, as longer naps can lead you into deeper sleep stages, making it harder to wake up refreshed and alert.
Retire your inner critic.
Letting go of self-criticism can turn your inner world into a much happier and more peaceful place. Rewrite negative thoughts into supportive and uplifting statements today.
Rock that attitude of gratitude!
Embrace a mindset of appreciation by celebrating both the big and small things in life. When you focus on what you’re grateful for, you open the door to even more positivity flowing in.
See if a sleep disorder is behind fatigue.
Conditions like sleep apnea, restless legs syndrome, or insomnia can cause daytime fatigue. If you suspect you have any of these, consult a healthcare professional.
See if your meds make you sleepy.
Some medications can cause fatigue. Always read the labels on your medications to check for any potential side effects, like drowsiness.
See the world through another’s eyes.
Practice putting yourself in someone else’s shoes to build empathy. Think of someone you see daily, like a coworker, and consider life from their point of view.
See things from their side.
Today, make extra effort to really understand where someone else is coming from. Ask questions and get curious. You’ll create stronger connections built on mutual respect.
See yourself succeeding to make it real.
Think about the person you want to become and set realistic goals. Visualize yourself successfully performing a new healthy habit and reaping the benefits. This boosts your motivation and makes change more likely!
Seek new perspectives and experiences.
Try something that challenges how you see the world. Whether it’s a new activity, food, or conversation, approach the experience with an open mind to foster empathy and personal growth.
Set a goal today to start igniting purpose.
Align short- and long-term goals with your passions and values. Start today by picking one goal to work toward, and feel your sense of purpose grow.
Share your gratitude story.
Reflect on how being grateful has made a difference in your life and use those insights to inspire others. Your story could be the spark that someone else needs.
Show appreciation to boost your wellbeing.
Send thanks to a family member or friend today. Regularly being appreciative can improve your mood and sleep and build resilience against stress, adversity, and illness.
Show people love for the little things.
Choose three people to express gratitude to today, even for small wins. These little acknowledgments can go a long way in strengthening your connection.
Show up with an empathetic ear.
Today, reach out to someone in your circle for a quick catch-up. Show up ready to listen with empathy. Regular check-ins keep your relationships solid, giving you both a sense of belonging and support.
Skip the stories; stay present with what is.
We often attach meaning to things, like the smell of coffee in the evening reminding us of morning. Instead, try observing your thoughts without adding meaning. When you smell coffee, focus on what’s happening now.
Sort out whether you’re willing or willful.
Willfulness is being stubborn and refusing to change your mind. Willingness, on the other hand, is all about being open-minded, curious, and flexible. Which do you want to be today?
Spend time reflecting on what lights you up.
Take a moment to think about what truly excites you. Your passions are like signposts, guiding you toward your purpose. What actions can you take to explore them today?
Spot and flip judgments.
Identify and challenge those quick judgments you make about yourself and others to improve emotional balance. Judgments happen when we shortcut our language and label something as good or bad.
Spot chances to choose with intention.
Recognize moments of choice and focus on making decisions that align with your core values. Not only will you reinforce your values, but you’ll also build confidence in navigating future decisions.
Spot fatigue and flip it with gratitude.
Identify any signs of fatigue, like a lack of motivation to go to work today. Research says gratitude can help—it’s been shown to improve turnover in the workplace.
Spot signs of stress and take action.
Note your current stress symptoms, such as an increased heart rate or muscle tension. Acknowledge where you are now so you can take proactive steps to improve your mental and physical health.
Stack up positive thoughts about yourself.
Keep a running list of positive thoughts about yourself, big or small, to boost your self-esteem. The more you appreciate your own awesomeness, the more empowered you’ll feel.
Start a daily gratitude routine.
Make it a habit to name something you’re grateful for each morning. Feeling grateful boosts your happiness because it shifts your focus from dwelling on what you lack to appreciating what you already have.
Start a journal to track your triggers.
An anxiety journal helps you identify what triggers you in specific situations. Make your first entry today—awareness is the first step to keeping anxiety in check.
Start your day with gratitude.
Each morning, write down three things you’re thankful for—big or small, anything from a great night’s sleep to the joy of hanging out with your pets. This puts you in a positive mindset as you begin your day.
Stay alert with stimulating mental tasks.
Pick up activities that challenge your mind, such as puzzles, reading, or learning something new. Choose a brain game to try today to clear mental fatigue.
Stay cool, no matter what comes your way.
Equanimity means sometimes you win, sometimes you lose. But no matter what, you stay cool and balanced. Make “equanimity” your mantra today to help you handle life’s ups and downs with grace.
Step back; see the situation before reacting.
Instead of getting upset, take a moment to acknowledge your current situation without criticizing or judging. Try this now: Take a deep breath and ask yourself what you’re feeling. Just notice—no need to change it!
Stick to the facts of a situation.
Practice mindfully describing situations by explaining just the facts of the matter. It will keep you grounded and balanced. It’s all about seeing things as they are, not as we make them out to be.
Strengthen your bed-sleep connection.
Sleep restriction therapy, a cognitive behavioral therapy (CBT) technique, helps your brain connect getting into bed with sleeping. To try it, limit your activities in bed to only sleeping—no working or watching TV.
Strengthen your bed-sleep connection.
Sleep restriction therapy, a technique from cognitive behavioral therapy (CBT), trains your brain to associate the bed with rest. To try it, limit your activity in bed to only sleeping.
Stretch mindfully for emotional balance.
Take a quick stretch break while focusing on your breath and body sensations. This helps release tension, clears your mind, and leaves you feeling more grounded and present.
Tackle your inner critic.
Think of the negative self-talk running through your mind. Challenge these thoughts by questioning their accuracy and replace them with positive, affirming statements to shift your mindset to one of self-compassion.
Take a beat before blaming others.
Instead of jumping to assign blame, pause and approach the situation with curiosity. Explore what you can learn from it and how it can help you grow.
Take brief power naps to recharge.
Naps can help you rest and reset—as long as you get the timing right. Aim to snooze for no longer than 10 to 20 minutes to overcome fatigue without affecting nighttime sleep.
Take charge of your mindset—stay present.
Practice mindfulness and meditation regularly. You can influence your own happiness with practices that keep you grounded in the present moment, helping you enjoy life more fully.
Take on a gratitude mindset.
Gratitude is more than a feeling—it’s an action and a lifestyle. Set reminders to focus on cultivating appreciation intentionally and, eventually, it will become second nature.
Take stock of your support network.
Reflect on the people who provide practical and emotional help during tough times. Social support is vital for emotional resilience, helping you cope with challenges confidently.
Train your brain to stay present.
Your mind will wander and get distracted. Each time this happens, guide yourself back to the now. It might feel like a constant battle at first, but it gets easier with practice.
Transform your inner story with positivity.
Focus on the positive aspects of your life and talk yourself up! Start a gratitude journal to keep track of the good stuff and feel the positivity boost.
Treat yourself like a friend.
Show yourself the same kindness and understanding you would offer a close friend. Whether it’s taking a break when you’re tired or speaking gently to yourself after a mistake, give yourself the care you deserve.
Treat yourself like a good friend.
Self-compassion builds resilience and confidence, helping you face challenges and setbacks. Treat yourself with the same kindness, care, and understanding that you would offer a loved one.
Try seeing the world through others’ eyes.
Empathy grows when you step into someone else’s shoes and view the world through their eyes, free from judgment. Today, notice whether your judgments are blocking empathy.
Turn your values into actions.
Make gratitude an action by expressing your appreciation, not just feeling it internally. Find ways to demonstrate your thankfulness today through kind words and thoughtful gestures.
Understand more by truly listening.
Focus on giving your full attention today without interrupting. Practice active listening by letting others share their thoughts completely before you respond.
Use breathwork to keep tension at bay.
Practice breathwork daily to boost blood flow and ease tension. Start with five deep breaths. Over time, your body will become less prone to chronic muscle tightness.
Use red light at night.
Red light stimulates melatonin, a natural hormone that helps us sleep. Choose lighting options that emit red wavelengths, not just red-tinted bulbs.
Use regret to help you grow.
Regret can actually be a useful emotion because it carries lessons we can’t afford to forget, like self-awareness and accountability. Instead of letting regret weigh you down, let it guide you forward.
Write down your values to gain clarity.
Lack of clarity in your values leads to avoidance and indecision. But when you have a clear understanding of what is important to you, it becomes easier to make choices confidently.
Zero in on your achievements.
Reflecting on your progress boosts self-appreciation and keeps you focused on your unique journey. Celebrate one achievement today without comparing yourself to others.
Avoid alcohol for deeper rest.
That nightly drink can disrupt your sleep cycle and cause awakenings throughout the night. Try sipping on tea or a mocktail at night instead to wake up well rested.
Avoid assuming others’ thoughts.
Mind reading is believing you know what others are thinking. Skip the stress and challenge this tendency by avoiding the need to interpret for others.
Beware of blue light before bed.
You may see this tip often, and that’s intentional! Limiting blue light exposure before bed is a powerful, science-backed way to support deep, uninterrupted sleep. Consider using blue light filters in the evening.
Break a sweat for better sleep.
Get your heart pumping with 20 minutes of aerobic exercise today. It’s not just good for your cardiovascular health; research shows it can also help manage pain and promote better sleep at night.
Catch yourself when catastrophizing.
Through this thinking error, you convince yourself that the worst-case scenario is the only possible outcome. Avoid ruminating thoughts at bedtime by exploring the likelihood of a better outcome.
Create a buffer between dinner and bedtime.
Eating large or spicy meals close to bedtime can leave you tossing and turning from indigestion. Try to finish dinner several hours before sleep, so you have plenty of time to digest.
Create a caffeine and nicotine cutoff.
Both caffeine and nicotine are stimulants that can interfere with your natural sleep cycle. Try to reduce your intake in the afternoon, ideally avoiding caffeine after 2 p.m. to support restorative, deep sleep.
Dim the lights as bedtime nears.
Keep your evening lighting dim to signal your body that it’s time to wind down. Your body ramps up melatonin production in response to darkness, aiding in the onset of sleep.
Don’t go overboard with caffeine.
Drinking too much caffeine—especially more than three cups a day—can disrupt the quality and duration of your sleep, making it harder to feel well rested.
Don’t mistake feelings for facts.
Emotional reasoning is mistaking strong emotions for objective truths. Instead, seek evidence and alternative explanations for your feelings to have a more peaceful transition to sleep.
Drift off to sleep with pink noise.
Pink noise, the softer and more soothing cousin of white noise, features a consistent frequency akin to steady rain or wind. Play pink noise at bedtime and throughout the night to enhance deep sleep.
Drop the “should" statements.
When we use “should,” we often believe there’s a fixed way that others should act, leading to judgment if they fail to meet expectations. Today, note when the S word crosses your mind and consider a more flexible view.
Eat like your sleep depends on it.
Focus on vibrant, balanced meals today. A healthy diet is linked to better overall sleep quality, including more satisfying sleep, longer sleep duration, reduced need for sleep medication, and less daytime dysfunction.
Explore potential tweaks to your sleep routine.
Your sleep routine holds the key to better rest. Pick one way to level up your sleep hygiene habits tonight, such as optimizing your sleep environment or incorporating relaxation techniques before bedtime.
Feel grounded, feel present—just move.
In a world that pulls us in a million directions, movement can bring you back to balance. Yoga combines physical postures, breath control, and meditation to help you feel grounded, present, and in sync with yourself.
Hydrate to keep your energy high.
Dehydration can cause fatigue, so make sure you are drinking enough throughout the day. Just remember to dial down your intake in the hours before bedtime to avoid waking up during the night.
Keep sleep at the top of your to-do list.
Not getting enough sleep, especially on work or school nights, can drain your energy during the day. Set a reminder to engage in relaxing bedtime activities to keep sleep a priority.
Keep your bedroom cool.
A slightly cooler bedroom can promote deeper rest, as our body temperature naturally drops to initiate sleep. Try to optimize airflow, and choose breathable blankets and pajamas.
Let go of all-or-nothing thinking.
Black-and-white thoughts can make things seem strictly good or bad—with no in-between. Today, try looking for the gray areas and see if there’s a middle ground in your thinking.
Let music steady your mind.
From solfeggio frequencies to chanting, the right sounds can boost your mood and balance your emotions. Try adding some music for wellbeing to your bedtime, deep work, or downtime.
Lock in your sleep schedule.
Constantly shifting your sleep schedule for social plans causes social jet lag, which disrupts your internal clock like real jet lag. Stick to a consistent bedtime to avoid daytime sleepiness and feel more rested.
Meditation fuels brain growth—stick with it!
Meditation transforms your brain and body by enhancing neuroplasticity, the brain’s ability to adapt and grow. With just eight weeks of consistent practice, even short sessions can spark measurable changes in the brain.
Minimize evening blue light exposure.
Blue light emitted from phones and computers can suppress melatonin production, messing with your sleep. Consider using night mode on devices and making your bedroom a screen-free zone.
Reconsider that nightly drink.
Even small amounts of spirits or wine can disrupt your sleep cycle, leading to restless nights and groggy mornings. Skip or limit these beverages for a better night’s sleep.
Reserve your bed for sleep and intimacy.
Steer clear of stimulating activities, like work or TV, in your bedroom. Strengthen the association between your bed and sleep to make it easier to drift off effortlessly.
Scale back on high-sugar foods.
What you eat plays a crucial role in your sleep quality. Try to eat healthy, balanced meals throughout the day and avoid foods with a high-sugar content, especially in the hours leading up to bedtime.
Set your intention, then visualize success.
Setting an intention activates your prefrontal cortex—the brain’s planning and decision-making hub—while visualization syncs your brain and heart, promoting a clear, focused mindset.
Sip sleep-enhancing herbal tea.
Try chamomile, passionflower, or valerian tea before bed. These teas contain antioxidants and flavonoids that can enhance sleepiness by boosting gamma-aminobutyric acid levels in the brain.
Start a sleep journal today.
Each day, jot down last night’s bedtime, when you actually dozed off, hours slept, any sleep aids or medications used, and how refreshed you feel in the a.m.
Start with awareness—use the mood check-in.
Mood check-ins are a scientifically backed tool for deepening self-understanding. Tracking your mood boosts emotional awareness and empowers you to stay in charge of your feelings.
Stay active, but not too close to bedtime.
Getting regular physical activity is a powerful way to support sleep. Just try to finish workouts at least a few hours before bed to give your body enough time to wind down.
Stick to a consistent sleep schedule.
Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s natural circadian rhythm, making it easier to fall asleep and wake up naturally.
Stick to a consistent sleep schedule.
Aim to go to bed and wake up at the same time daily, even on weekends, to regulate your body’s clock and get higher-quality sleep. Constantly shifting your sleep schedule can lead to fatigue.
Switch to a sleep-supporting workout.
Research shows Pilates is best for improving sleep quality because the focused breathing and meditation help calm the nervous system. Yoga and HIIT are the runners-up—try one today for better rest.
Tackle your top thinking error.
Review the types of unhelpful thinking you’ve been exploring: all-or-nothing, mind reading, catastrophizing, “should” statements, and emotional reasoning. Which do you need to work on the most? Focus your energy there.
Time caffeine intake for optimal alertness.
Delay consuming caffeine by 1½ to 2 hours after waking to avoid the afternoon crash. And for better rest at night, cut off caffeine at least a few hours before bed.
Unwind with nightly breathwork.
Practice breathwork at night to help your body prepare for rest. Growing evidence shows that exhaling longer than you inhale switches on your body’s relaxation response.
Wind down with a relaxing ritual.
A bedtime routine signals your body that it’s time to wind down. Try techniques like 4-7-8 breathing or body scan and soothing music to activate your parasympathetic nervous system and set yourself up for restful sleep.
Big emotions? You can handle them.
Sometimes, emotions can feel overwhelming and out of control. Remember, it’s just a feeling and it will fade. Talk to someone about what’s going on—they can help you through it!
Blow off stress with a deep breath.
Remember a time when you were stressed. What did your body feel like? Maybe your stomach felt weird or you were extra fidgety? Now try this: Take a deep breath and imagine blowing your stress away like a gust of wind!
Boost your brainpower with healthy habits.
Keep your nutrition on point, drink enough water, and move your body regularly. These are the building blocks for keeping your body and brain in top shape and boosting your mood, focus, and overall brainpower.
Breathe daily to keep it mellow.
Do your breathing exercises every day, even when you’re not stressing. Before big moments, like a game or presentation, just take a moment to breathe. The more you do it, the easier it’ll be to keep nervous energy in check.
Breathe like you’re a balloon before bed.
Take a slow, deep breath in through your nose, filling your belly like a balloon. Exhale slowly through your mouth, letting your belly deflate. Repeat a few times while you’re in bed to relax and get ready for sleep.
Breathe, stretch, and chill with yoga.
Do yoga to stretch, build muscle, and calm your mind with some deep breaths and meditation. Yoga mixes movement with mindfulness to help you relax, focus, and feel awesome.
Challenge your mind for next-level gains.
Add cognitive exercises, like puzzles or new skills, to your workout routine. Combining mental challenges with physical activity helps upgrade your brain, boosting its power and resilience.
Chill out with happy thoughts.
Feeling stressed? That’s OK—your feelings are important and real. To feel better, take a deep breath, close your eyes, and think about something that makes you happy, like your fave artist’s new album or that game-winning shot.
Cozy up in bed like a bear.
Picture yourself as a hibernating bear in a warm cave, wrapped in a comfy blanket with stars and soothing sounds all around. Visualize this scene for a few minutes after climbing into bed to help your mind relax and get ready for sleep.
Curb overthinking with the senses game.
Set a 30-second timer and tune into your senses: Catch the sounds around you, notice colors and shapes, and feel textures. It’s a quick way to ground yourself and break free from looping thoughts.
Discover REM sleep—where your dreams get lit!
When you’re asleep, there’s a phase called rapid eye movement (REM) sleep, and it’s when you have the coolest dreams! Knowing about it can help you look forward to sleeping and feel more connected to your sleep cycle.
Drift off on a fluffy cloud.
Imagine chilling on a big, soft cloud high in the sky. Feel how cozy it is as it gently sways in the breeze, helping you feel super relaxed. Come back to this peaceful imaginary place before bed to fall asleep easier.
Exercise for a daily dose of self-care.
Make exercise your go-to for stress relief and keeping health issues at bay. Regular workouts aren’t just for fitness; they’re a form of self-care and preventive medicine.
Feel your feelings. Don’t hide them.
Holding in your feelings just makes them bigger and harder to deal with. Science says that feeling your emotions helps them fade away faster. So tune into what’s going on inside and remember, it’s all good to feel everything you’re feeling.
Find the fun in your workout.
Focus on the physical activity you enjoy doing—not just the outcomes. Having fun keeps your motivation high and makes it easier to stick with your routine, helping your body and mind stay in top shape long-term.
Get into a hobby you love.
Make time for activities you enjoy, like drawing, playing music, or cooking. Doing what you love helps distract you from stress and boosts your mood.
Get mindful with your toothbrush routine.
First, feel the toothbrush in your hand. Then notice the taste and texture of the toothpaste—minty or something else? As you brush, tune into the sounds of the scrubbing. If your mind drifts, no biggie. Just refocus on the brushing to stay present and chill.
Get super zen with tai chi.
Tai chi is an ultra-chill workout that improves balance, reduces stress, and clears your mind. It mixes slow moves with meditation to keep you physically fit and mentally calm.
Get your steps in for a health boost.
Add daily walks to your routine to boost your cardiovascular health, lift your mood, and clear your head. Walking is an easy, low-impact way to stay fit and feel good, both mentally and physically.
Give your brain a sign that it’s sleep time.
Your brain needs its nightly shutdown to stay sharp and strong. Try to go to bed at the same time each night and cozy up with your fave pillow. This helps your brain get into a routine, so you can fall asleep fast and wake up feeling fresh.
Hit the pool for a mind and body power-up.
Swim regularly to up your cardiovascular health, ease stress, and clear your mind. Swimming mixes aerobic activity with resistance training, a win-win for your body and brain.
Jump-start your day with power breaths.
Take 10 quick breaths in and out through your nose. Follow it up with a deep inhale and a slow exhale to fire you up and get your mind right to own the day.
Kick anxiety with your go-to chill item.
When we’re anxious, we might want to dip out or act like things aren’t a big deal. That’s called avoiding. Instead, grab something cozy, like your favorite hoodie or a pillow. Imagine it wrapping you up in comfort, giving you the courage to tackle whatever’s next.
Let’s dive into our feels!
First, check in with how you’re feeling. Are you happy, sad, or maybe even a bit ticked off? Then name it! Just say, “I’m feeling happy” or “I’m feeling sad.”
Level up your workout with mindful breaths.
Add mindful breathing to your workout to boost focus and feel more relaxed. Paying attention to your breathing during exercise helps you manage stress and get the most out of your workout.
Make mindful moves a daily habit.
Mix some laid-back stretches or low-key yoga into your daily routine. Mindful movements boost body awareness, ease stress, and strengthen your mental and physical health.
Move for a feel-good boost.
Schedule things like yoga or a power walk to kick stress to the curb and lift your spirits. Moving your body helps reduce stress hormones and ramp up endorphins, your body’s natural mood boosters.
Pair mindful movement with paced breathing.
Try some slow stretches or easy yoga while breathing out for longer than you inhale. This pairing helps boost body awareness and improve your mental and physical health, and it leaves you feeling totally chilled out.
Picture yourself wrapped in a cozy blanket.
As you get ready for bed, close your eyes, take a deep breath, and imagine snuggling into your blanket. Slowly breathe out, feeling the blanket gently hugging you. Repeat a few times, letting the calm sink in as you get ready for solid sleep.
Practice imagining a cozy sleep scene.
By picturing a mega-cozy sleep spot, like a swaying hammock, during the day, your brain gets used to relaxing. This helps you shift into relaxation mode more quickly at bedtime and get a way better night’s rest.
Quiet racing thoughts with 4-6 breathing.
If you’re struggling to sleep because your mind is on overdrive, try this: Breathe in through your nose for four seconds, then out through your mouth for six seconds. Keep going until you feel relaxed. Deep breaths help your brain and body calm down, so you can catch some zzz’s.
See how emotions show up in your body.
Every feeling hits a little differently. Like, if you’re worried, your heart might beat fast, you might sweat, your muscles might get tight, and you might even curl your toes.
Spot signs of daytime sleepiness.
Channel your inner detective and look out for signs that you’re dragging during the day. Yawning, eye-rubbing, crankiness, or zoning out? Those are all signs you might need more shut-eye.
Sync your body and mind for maximum health.
Recognize that your body is like a machine and your mind is like software. Both need to work together for top-notch health. When you understand how moving your body boosts your mental wellbeing, it motivates you to stay active to benefit both.
Take it easy and let sleep happen.
If you can’t fall asleep because you’re trying too hard, try something mellow, like reading a book or listening to calm music. Try to let go and not force it. Doing relaxing stuff helps your body naturally get ready for some solid rest.
Tune into your body to de-stress.
How does stress make your body feel? Is your neck tight, or does your tummy feel weird? Here’s a pro tip to help you chill out: Take a deep breath, place your hand on your heart, close your eyes, and check in with how your body feels.
Wind down with a few deep breaths.
When you focus on your breathing, it’s like putting up a giant sign telling your brain that it’s time to sleep. Mindful breathing helps you fall asleep faster and wake up ready to take on the day!
You’re driving your own life!
Feelings might try to call the shots on how you act. But guess what? You control what you do! Even if your feelings want you to avoid or put things off, you can choose to act differently. Notice your emotions and do something that helps you feel better.
Keep the same sleep routine on repeat.
Every night, follow your routine in the same order: Pj’s on, teeth brushed, a chapter read, and then hit the bed. Staying consistent helps your body know it’s time to wind down and get that good sleep.
Lock in on what you love.
When you’re “mindfully participating,” that means you’re totally focused and vibing with what you’re doing. Whether you’re gaming or making art, just focus on the moment and ditch the worries. It’s a solid way to stay happy and feel less stressed!
Power up with solid sleep.
Imagine you’re a superhero who stayed up all night. The next day, you might feel drained and cranky and struggle to focus—like your powers are on low battery! To keep your skills on point, make sure to catch those zzz’s every night.
See your stress as passing clouds.
When stress hits, it might feel like it’s never-ending. But remember, feelings change like the weather. Take a deep breath, place your hand on your belly, and picture your feelings as clouds drifting by. They’ll pass, and you’ll feel better soon.
Show your feelings that you’re the boss.
Your feelings sometimes make you want to do things—like how stress makes you procrastinate or anxiety makes you avoid stuff. But if you keep doing what your feelings want, they stick around. That’s why it’s important to notice those urges and do the opposite.
Stretch like a starfish for better sleep.
Lie on your bed and stretch out like a starfish. Breathe in and picture yourself floating on a warm sea. As you breathe out, tuck your arms and legs in. Repeat a few times: Breathe in, stretch out, breathe out, tuck in. This sleepy starfish move helps you chill out and get ready to sleep.
Turn your thoughts into movie credits.
Imagine your thoughts as credits at the end of a movie. Watch them scroll by slowly, moving off-screen. Whenever you’re stressed, picture your thoughts as movie credits—just let them roll past without getting caught up in them!
Act like a robot and a rag doll.
Pretend you’re a stiff robot. Next, move around like a floppy rag doll. Going from tight to loose helps you learn how to relax, making you feel calm and happy.
Blast tension with Lion’s Breath.
Here’s how it works: Inhale deeply, then exhale forcefully with your mouth open and tongue out, making a big “Ahhh!” sound. This breath helps kick stress to the curb and gives your mood a major boost.
Blow away worries with balloon breaths.
Pretend you’re a balloon! Breathe in slowly to fill up with air, then breathe out to let it all go. Big, slow breaths help you calm down so your worries gently float away.
Boost your mood with Happy Cloud Breath.
Imagine there’s a fluffy cloud inside you. Breathe in through your nose and picture that cloud growing bigger with all your calm, happy feelings. Breathe out through your mouth and see the cloud drifting in the sky. Try this any time you want to understand your feelings better.
Breathe like you’re a balloon at bedtime.
Take a slow, deep breath in through your nose, making your belly big like it’s a balloon. Then blow the air out through your mouth, letting your belly balloon shrink. Do this a few times while in bed to feel calm and ready to drift off to sleep.
Breathe like you’re a balloon to keep calm.
Take a deep breath in through your nose and imagine you’re a balloon filling up with air. Then breathe out slowly through your mouth, letting the air escape. This exercise helps you release your feelings, making it easier to stay calm and be cool with others.
Build a focus playlist for max productivity.
Make a playlist of music that gets you in the zone, and use it during study sessions or work. Hearing the same tracks every time trains your brain to focus as soon as you hear that playlist, which levels up your productivity.
Build your self-soothing skills.
Self-soothing is all about finding ways to comfort yourself during stressful times. Whether taking a breather or listening to your favorite tunes, find healthy ways to calm down and feel better.
Calm down with a chilly belly.
If you’re feeling upset, put a cool washcloth on your tummy. It’s like giving yourself a nice, cool hug that helps you calm down and feel better.
Chill out on an ice cube adventure.
Hold an ice cube and imagine you’re on an icy adventure. Feel yourself calming down as you explore the cold, making your big feelings seem smaller.
Clear your mind with ocean breaths.
Try ocean breathing, or ujjayi breath, by inhaling through your nose and exhaling slowly while constricting the back of your throat. Let the soft ocean sound from your exhale soothe and focus your mind.
Cool heated emotions with deep breaths.
Feeling angry, irritated, or on edge? Take a few slow, deep breaths and count to five as you breathe in and out. Deep breathing can help calm you down and cool off that anger, so you can think more clearly and stay in control of your emotions.
Cool hot feelings with snowy magic.
Wrap some ice in a cloth and place it on your neck or wrists. The chill helps your body feel calm and relaxed when you have big emotions!
Count your breaths to declutter your mind.
Count your breaths in cycles of four: Inhale (1), exhale (2), inhale (3), exhale (4). This easy counting trick helps you clear your mind and stay in the present.
Cozy up with bear breaths.
Take slow, deep breaths like a sleepy bear hibernating in a cozy cave. Imagine feeling snug and safe as your mind and body get nice and relaxed.
Create good vibes by including others.
Imagine you’re hanging with your crew at the playground. You spot someone solo who you don’t know super well. You go up, check if they’re OK, and invite them to join the fun. How would that make you feel? It will probably help both of you feel happier, right?
Crush to-dos with smart time management.
Try splitting tasks into smaller steps and using a planner or app to keep your schedule on lock. Getting organized helps you manage time better, dodge distractions, and stay focused.
Detect daytime sleepiness!
Let’s play detective and spot clues that you might be sleepy during the day. If you’re yawning, rubbing your eyes, feeling cranky, or having trouble paying attention, it might mean you need more sleep.
Dig into your fam’s focus history.
Chat with family members about focus struggles to see if it runs in the family. Knowing your family history can help you find the right support and develop effective coping strategies.
Do a Sleepy Starfish Stretch!
Lie on your bed and spread your arms and legs like a starfish. Breathe in deeply and imagine floating on a warm sea, then breathe out and gently tuck your arms and legs in. Do this a few times to help your body and mind wind down and get ready for sleep.
Drop a few shout-outs and smiles.
Flash someone a smile and pair it with a compliment like “You’ve got great style” or “I love hanging out with you.” When you share kindness and positivity, it lifts others up and shows you care.
Embrace your emotions without the self-critique.
Try to allow feelings to come and go without judgment. Accepting your feelings helps you deal with them more constructively and stops you from bottling them up.
Feel as cool as a penguin.
When you’re feeling big emotions, try holding an ice pack. The cold can help you feel cool, calm, and happy, just like a penguin on an iceberg.
Feel at ease in your imaginary garden.
Imagine smelling a lovely flower. As you breathe in, notice the sweet scent of the flower. As you breathe out, gently blow the petals away. Keep going to feel happy and calm.
Feel peaceful with whale breaths.
Pretend you’re a whale, taking a big breath before diving underwater. Long, slow breaths help you feel relaxed, just like a whale gliding through the deep ocean.
Feel safe like a turtle in its shell.
Pretend you’re a turtle pulling into its shell. Curl up tight to feel calm and safe. When you’re ready, slowly come out and relax.
Flex your memory muscles with games.
Do puzzles or games that challenge your memory. A strong working memory supports locked-in focus by helping you keep track of information and instructions.
Flex your values every day.
When you care about your values, you make choices that vibe with who you want to be. For example, if being kind is your thing, you’ll try to treat others well, and that makes everyone involved feel great.
Float to sleep on a fluffy cloud.
Imagine lying on a big cloud up in the sky. Feel how soft and comfy it is as it gently sways in the breeze, lulling you to sleep. Come back to this peaceful imaginary place before bed to help you relax and feel ready to sleep.
Get a quick self-love boost.
When you’re feeling good inside, it’s easier to spread that good vibe to others. Tap your chest where your heart is and drop yourself a compliment like “I am kind” or “I am loved.” Self-compassion helps you spread kindness to others, too.
Get back on track with a screen break.
Are your screens distracting you from reaching your full potential? Take a break and reset with mindfulness. Find a cozy spot, close your eyes, and take deep breaths. Inhale through your nose and exhale slowly through your mouth to calm your mind and refocus on your goals.
Get in the zone by counting your breaths.
Count each of your breaths up to 10, then start over. Just focus on breathing and counting. This helps sharpen your concentration and mindfulness skills.
Get relaxed and cozy with belly breathing.
Lie down and place a stuffed animal on your tummy. As you take deep breaths, watch it rise and fall like a boat on gentle waves. This helps your body feel super relaxed.
Get sleepy by imagining the stars.
Imagine counting twinkling stars in the night sky as you breathe in for four seconds, hold for two, and breathe out for six. Keep counting and breathing to grow calm and sleepy.
Give every challenge your best shot!
If you feel like you can’t do something, take a deep breath and try your best. It’s easy to want to quit when things seem tough, but putting in effort helps you learn, grow, and accomplish amazing things!
Give your brain a sign that it’s sleep time.
Your brain needs a nightly sleep break to grow and be strong. Try to go to bed at the same time every night and cuddle with a favorite toy or blanket. This helps your brain get into a routine, which makes it easier to fall asleep and wake up happy.
Imagine slaying a challenging situation.
Visualize yourself performing your best, whether that’s crushing a presentation or making a game-winning play. Imagining your success boosts confidence and reduces anxiety for the real event.
Imagine you’re wrapped in a warm, cozy blanket.
When you’re getting ready for bed, sit comfortably, close your eyes, and take a deep breath like you’re snuggling into your blanket. Breathe out slowly, feeling the blanket gently hugging you. Do this a few times to feel calm and get ready for a good night’s sleep!
Inhale calm colors. Exhale stressful ones.
Inhale and imagine breathing in a chill color (like blue), then exhale a stressful color (like red). This combo of deep breaths and visualization helps shift your brain into relaxed mode.
Keep your mind sharp with box breathing.
Here’s how it works: Inhale for four seconds, hold for four, exhale for four, and hold for four. Keep breathing like this to calm stress and sharpen your focus.
Know that focus struggles can run in the fam.
Genetic factors can influence attention span and focus. So if you have family members who struggle with focusing, you might, too. Understanding this helps you be kind to yourself and find strategies that work for you.
Know what sets off your emotions.
Pay attention to what events or situations lead to big feels. When you know your triggers, you can spot patterns and learn to handle your reactions better.
Know what you stand for.
Values are like your personal guide to what’s important to you and what you think is right. If you’re all about respect and being kind, those are your values! Living by your values makes you feel good because you’re staying true to what you believe is right.
Learn about REM sleep—your dream time!
When you’re asleep, there’s a special time called rapid eye movement (REM) sleep, and it’s when you have the coolest dreams! Knowing about REM sleep helps you get excited for bedtime and understand how your sleep works.
Make brushing a fun, mindful adventure.
As you brush, notice how your toothbrush feels in your hand, pay attention to the taste of the toothpaste, and listen to the gentle scrubbing sound. If your mind starts to wander, gently bring your focus back—it helps train your brain to stay present!
Mixed-up feelings? Draw or chat them out.
If you’re feeling overwhelmed or anxious, take a moment to chill. Draw what you’re feeling or talk to a trusted adult to figure out what’s going on. This way, you can handle your feelings better and stay on top of your game!
Pick a value to guide your day.
Choose kindness or honesty and think about what it means to you. Picture using it today, whether you’re helping a friend or keeping it real. Tapping into your values helps you make better choices and be your best self.
Picture a successful future you.
Imagine a future where you have successfully managed your stress and achieved your goals. Visualization is a great way to stay motivated and focused on your wellbeing.
Picture pumping yourself up when you’re stressed.
Visualize a stressful moment and give yourself a pep talk. Using your imagination to practice positive self-talk makes it way easier to do when things get tough in real life.
Picture your happy place when life gets hard.
Going through a rough patch? Try this: Find a comfy spot, close your eyes, and imagine a happy place, like a beautiful beach or park. Breathe deeply and picture your worries floating away like fluffy clouds.
Picture your wins to level up your mindset.
lose your eyes and pretend you’re looking into a magic mirror. See yourself reaching a goal, like finishing a book or scoring in soccer. Visualizing helps your brain practice hitting your goals, just like you practice a new skill.
Pledge to be the best you.
Say this to yourself: “I promise to think of others and be kind. I’ll listen, help out, and make everyone’s day better.” This promise will level up your kindness game, reminding you to spread good vibes wherever you go!
Power your progress with a simple daily task.
Choose one small daily action that moves you closer to your goals, like practicing a skill or working on a project. Set a reminder to keep you on track. Small daily actions help build strong habits and make progress feel easier.
Practice imagining a cozy sleep scene.
By imagining a cozy, peaceful spot, like a snuggly blanket fort, during the day, you help your mind get used to relaxing. This helps you unwind more quickly at bedtime and have a better, more restful sleep.
Pump yourself up with positive affirmations.
Feeling unsure? Close your eyes and tell yourself something positive, like “I got this” or “I’m strong.” Positive affirmations boost your confidence and remind you of your strengths, helping you decide to keep going.
Quiet your mind with 4-6 breathing.
If you can’t sleep because your mind is full of busy thoughts, try this: Breathe in through your nose for four seconds, then out through your mouth for six seconds. Keep doing this until you feel more relaxed. Deep breathing helps your body and mind calm down, so you can sleep better.
Rate your feelings from 1 to 10.
When feelings pop up, give them a number. Figuring out how intense your emotions are helps you see how much they affect you and decide how to deal with them.
Recharge your superpowers with sleep.
Imagine you’re a superhero who stayed up all night. The next day, you might feel tired and grumpy and find it hard to focus—like your superpowers are running out! To keep your powers strong, make sure to get lots of sleep every night.
Relax at bedtime and let sleep come.
If you can’t fall asleep because you’re trying too hard, try something relaxing like reading a book or listening to soft music. Remember that it’s OK to let go and not force yourself to sleep. Doing calming things will help your body get ready for a good night’s rest.
Ride the bedtime routine train!
Every night, follow the steps of your bedtime routine like you’re on a train: Put on pajamas (all aboard!), brush your teeth (choo-choo!), read a story (this stop, Storyville!), and then snuggle into bed (Dreamland!). This helps your body know it’s time to wind down and sleep.
Shake off wiggly energy with bunny hops.
If you’re feeling wiggly and fidgety, jump up and down! Bunny hops help your body let go of extra energy so you can relax and feel calm.
Shower yourself with loving-kindness
Try loving-kindness meditation: Close your eyes and think of kind wishes for yourself, like “May I be happy,” “May I be healthy,” and “May I feel loved.” Sending yourself positive vibes fills your heart with love and happiness.
Snuggle up like a cozy bear!
Imagine you’re a happy little bear in a warm cave and you’re wrapped in a comfy blanket with twinkling stars and soothing sounds all around. Think about this happy place for a few minutes before bed to help you feel calm, safe, and ready to sleep.
Spread self-love with every breath.
Breathe in deep, and as you breathe out, picture warm, loving light spreading from your heart to your whole body. By sending yourself good vibes, you learn to be kinder to yourself, which makes it easier to level up and be your best.
Squeeze and release your shoulders.
Lift your shoulders up to your ears, then drop them back down. It’s like letting go of heavy weights and feeling light again, helping your body feel really relaxed.
Stay mindful to keep impulses in check.
Use mindfulness and self-regulation strategies to manage impulsive moves. Staying on top of your impulses keeps you focused on what matters and helps you avoid distractions.
Strengthen focus with brain-boosting activities.
Your brain’s prefrontal cortex is crucial for executive functions and focus. Doing things like problem-solving lights it up, helping you plan better, make decisions, and stay locked in and focused on your tasks.
Stressed? Drink a glass of cold water.
When stress brings the heat, reach for something cold. Chilling out with a cold drink helps cool down your body and mind, making it easier to relax and reset.
Switch into listening mode during chats.
When you really listen to someone, it’s like giving them a high five with your full attention! It shows you care and makes them feel valued. Listening well is a way to show kindness and let others know that you get them.
Tackle stress to stay focused.
Too much stress can mess with your brain chemicals, like dopamine and norepinephrine, making it harder to focus. Managing stress helps keep everything balanced, so your attention can stay sharp.
Take an animal walk to focus and relax.
Try walking like different animals—crawl like a bear and hop like a frog! Moving like animals do helps you focus and makes your body feel strong and steady.
Think about how others feel.
Imagine your friend is stressed out about a big exam. You can help them by studying together, sharing notes, or just being there to listen. When you think about how others feel, you’re better at supporting them and being kind.
Think about what makes you happiest.
Take a few quiet moments each day to reflect on what you care about most. How can you include more of it in your day? When you spend time on things you care about, you feel more excited and motivated, helping you to be your best.
Think back to a time when you were kind.
Close your eyes and remember a moment when you did something super kind for someone. Picture every detail of what happened and imagine how the other person might have felt.
Tired or grumpy? Tweak your daily routine.
Make sure you’re getting enough sleep, taking breaks, and not skipping meals. Taking care of yourself helps keep your energy and mood on point, so you can feel good and reach your goals.
Track how you react to stressful situations.
Keep a journal to track when you feel fight, flight, or freeze responses. This helps you spot patterns and know what’s triggering you, making stress easier to handle.
Train your brain with new skills.
Neuroplasticity is your brain’s way of leveling up by adapting and getting better over time. Learn new skills or practice mindfulness to boost your brainpower.
Treat yourself with friend-level kindness.
When you make a mistake or have a hard time, talk to yourself like you’d talk to a friend. Say stuff like “It’s OK to make mistakes. I’m doing my best!” When you’re kind to yourself, you’re more likely to keep trying and learning, even when things are tough.
Try binaural beats to stay laser-focused.
Binaural beats help synchronize brain wave activity, which can boost concentration and mental performance, helping you crush your tasks and keep your focus on point.
Try Calm Sea Breath to relax.
Imagine you’re by a calm sea and your feelings are like gentle waves. Inhale through your nose, picturing the waves rolling in. Exhale through your mouth, watching them flow back to the sea. As you feel more relaxed, it becomes easier to be kind.
Try dopamine hacks to stay on track.
Dopamine is a brain chemical that helps keep you focused and motivated. To up your dopamine levels, try working out or setting goals. Having enough dopamine is crucial for staying focused and getting things done.
Try Soma Breath to relax and focus.
Start by inhaling deeply through your nose for four seconds, hold for four, and then slowly exhale through your mouth for eight seconds. Do this for 10 to 15 minutes to keep your mind calm and sharp.
Tuck yourself in with a few deep breaths.
When you focus on your breathing, it’s like giving your brain a gentle hug, telling it that it’s time to sleep. This makes it easier to fall asleep and have a restful night, so you can wake up feeling happy and ready for fun!
Turn on chill mode with Pursed Lip Breathing.
Inhale through your nose for two counts, then exhale through pursed lips for four counts. This breathing helps you chill out by making your exhalation longer, which activates your body’s relaxation response.
Use mindfulness to stay level-headed.
Try mindful exercises, like deep breathing or a body scan, to observe your emotions without reacting. Mindfulness keeps you grounded in the present and helps you avoid knee-jerk reactions.
Vibe out with nature sounds or calming music.
Tuning into relaxing sounds can create a peaceful atmosphere that helps you unwind. If you’re feeling overwhelmed, grab your headphones and let the music soothe you.
When things get tough, stay curious.
Imagine you’re an explorer discovering new things. Ask yourself, “What can I learn from this? How can I get through it?” Being open to learning and problem-solving boosts your confidence and helps you tackle challenges.
Flash back to a time when you weren’t your best.
Close your eyes and think back to a time when you were not super kind to someone. Remember how it felt so you can avoid that vibe next time and choose to be nicer.
Give yourself a heart hug.
Feeling down or stressed? Wrap yourself in a big hug and take a deep breath. Self-hugs are a great way to boost your mood and show yourself some love. Try them daily to practice self-compassion.
Listen up with intention.
When someone is talking, make eye contact and really focus on what they’re saying without interrupting. Nodding or saying “I see” shows you’re tuned in. This is called mindful listening, and it makes others feel valued and shows you care.
Block distractions in your magic bubble.
Close your eyes and picture yourself in a big, shiny bubble. Inside, you feel calm and can focus on what you need to do. Imagining this bubble helps create a distraction-free zone in your mind, making it easier to concentrate.
Breathe like you’re a balloon to keep calm.
Take a deep breath in through your nose and imagine you’re a balloon filling up with air. Breathe out slowly through your mouth, letting the air out of the balloon. This exercise helps you release your feelings, making it easier to stay calm and be kind.
Calm your mind with tummy breathing.
Place your hands on your tummy. Breathe in deeply and feel your tummy rise, then breathe out and feel it fall. Focusing on the movement of your tummy helps anchor your attention to your breath.
Do a body scan for a focus boost.
Close your eyes and think about each part of your body, moving slowly from your toes to your head. Notice how each part feels. Paying attention to your body helps you get focused.
Figure out what matters to you most.
Values are like special rules that help you know what’s right and what’s important to you. Let’s say you really love sharing and being kind to your friends. Those are your values! When you follow them, you feel good because you’re doing what you think is right.
Find a quiet spot to focus.
If it’s noisy around you, it’s hard to concentrate. Find somewhere quiet where you can focus better. It’s easier to pay attention to one thing when there aren’t any loud sounds or distractions.
Find focus with your five senses.
Sit quietly and notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Using your senses helps you focus on what’s happening right now.
Flap your wings like a strong, soaring eagle.
Stand with your feet shoulder-width apart. Spread your arms wide and gently flap them like they’re wings. Breathe deeply, feeling powerful and free as you soar high in the sky.
Float happy and free like a balloon.
Stand with feet together and arms at your sides. Pretend you’re a light, floating balloon. Slowly lift your arms up as if you’re floating upward, then bring them back down. Breathe in as you lift and out as you lower. Feel light and happy!
Flutter like a calm, gentle butterfly.
Sit or stand comfortably. Now gently flap your arms up and down like butterfly wings. Breathe in as your arms go up and out as they come down. Notice how moving gently like a butterfly helps you feel calm and relaxed.
Fuel your brain with a healthy snack.
If you’re hungry, it’s hard to think clearly. Have a healthy snack to give your brain more fuel. A full tummy helps your brain work better and stay focused.
Glide like a calm and graceful swan.
Stand with feet together and arms at your sides. Imagine you’re a graceful swan gliding on a pond. Move your arms out and sway gently. Breathe in as your arms glide out, then breathe out as they come back. Let the graceful motion help you feel calm and relaxed.
Grow good feelings with Happy Cloud Breath.
Imagine you have a fluffy cloud in your tummy. Breathe in through your nose and imagine the cloud growing bigger with calm and happy feelings. Breathe out slowly through your mouth and picture the cloud floating gently in the sky. Doing this helps you understand your feelings better.
Hop up and down like an energetic kangaroo.
Stand with feet apart and hands on your hips. Imagine you’re a kangaroo ready to hop. Jump up and down softly, landing gently. Breathe in as you jump and out as you land. Get out any restless energy and have fun!
Imagine a dragon that helps you focus.
Picture a friendly dragon by your side. It breathes out calm air, helping you stay calm and pay attention. Imagining this helpful buddy makes you feel calm and supported, so you can concentrate better.
Imagine gentle waves helping you relax.
Close your eyes and imagine you’re floating on a calm ocean. Feel the waves gently rocking you back and forth, helping your mind feel peaceful and ready to focus.
Include everyone for extra happiness.
Imagine you’re having fun with friends at the playground. You see someone alone who you don’t know well. You go over, ask if they’re OK, and invite them to play. How would that make you feel? Would it help you both feel happy and better?
Jump like a happy, friendly frog!
Squat with your feet apart and your hands on the floor. Imagine you’re a frog jumping from lily pad to lily pad. Jump softly and land gently. Feel playful and full of positive energy!
Let’s learn about the Heart Hug!
When you feel sad or upset, give yourself a big hug and take a deep breath. Hugging yourself helps you feel better and be kind to yourself, which makes your heart feel happy and strong. This is called self-compassion.
Listen with care.
When someone talks, look at them and listen closely without interrupting. You can nod or say, “I see,” to show you’re paying attention. This is called mindful listening, and it helps them feel special and shows you care.
Make a promise to be kind.
Say this to yourself: “I promise to think of others and be kind. I will share, help my friends, and make everyone feel happy.” This promise will help power up your kindness, reminding you to make good choices and spread joy wherever you go!
Move and breathe like a gentle breeze.
Stand with feet apart and arms at your sides. Imagine you’re a soft breeze blowing through trees. Move your arms side to side like leaves in the wind. Breathe in as your arms go up and out as they come down. Feel how this swaying makes you calm and relaxed.
Pay attention with your ears.
Close your eyes and listen to the sounds around you. Focus on one sound at a time, like birds singing or leaves rustling. Mindful listening helps you stay present by concentrating on the sounds around you.
Play the Counting Breaths game.
Sit quietly and take a deep breath in. As you breathe out, count “One.” Continue counting each breath until you reach 10, then start over. This little game helps keep your mind focused on the present moment.
Put away stuff that grabs your attention.
If there are toys or games around, they might pull your focus away. Tuck them away when you need to concentrate. Having less stuff around helps you stay on track!
Relax like you’re a soft, peaceful cloud.
Lie on your back with arms and legs stretched out. Pretend you’re a fluffy cloud floating in the sky. Gently wave your arms and legs like you’re drifting in the breeze. Breathe deeply and feel light, comfy, and calm.
Relax with a turtle stretch.
Sit with your legs bent and feet flat. Imagine you’re a relaxed turtle in its shell. Stretch your arms forward, then relax again. Take deep breaths as you stretch and feel calm and safe, just like a peaceful turtle.
Remember a time when you weren’t so nice.
Close your eyes and picture a time when you were *not* being very kind to someone. Remember how that felt so you can avoid feeling that way again and choose to be kind instead.
Reset your focus with a body check-in.
Notice how your body feels. Are you wiggly or tense? Sit still and take a few deep breaths. Paying attention to your body will help you relax and focus better. Deep breaths calm you down and make it easier to concentrate.
Rest up to keep your focus strong.
If you don’t sleep well, staying focused gets tricky. Make sure to get a full night’s sleep. Well-rested brains work better and can focus longer!
Rise and greet the day like the sun.
Stand with feet together and arms at your sides. Slowly lift your arms up to the sky, then bring them back down. Breathe in as you lift and out as you lower. Start your day feeling bright, energized, and ready to go!
Show off your values every day!
Caring about your values helps you make good choices and be happy with who you are. For example, if you care about being kind, you’ll try to be nice to others, and that makes you and your friends feel great!
Show yourself some love.
When your heart feels good, it’s easier to be kind and caring to others. Gently tap your chest where your heart is and say something nice to yourself, like “I am kind” or “I am loved.” Self-compassion helps you share kindness with others, too.
Spread smiles and kind words!
Smile at someone and say something nice, like “You’re a great friend” or “I like playing with you.” When you smile and say kind things to others, it makes them feel happy and special. It shows that you care about them and want to be their friend.
Stand tall and steady like a tree.
Stand with feet together and arms at your sides. Imagine you’re a tall tree with strong roots. Lift one foot and place it on the inside of your other leg. Reach your arms up like they’re tree branches. Hold for a few breaths, then switch feet. Feel strong and balanced, just like a tree.
Stretch like a cozy cat.
Sit on the floor with your knees bent and feet flat. Pretend you’re a cozy cat stretching and relaxing. Slowly reach your arms up to the sky like a cat stretching. Breathe in as you stretch and out as you relax, feeling comfy and calm.
Stretch wide like a bright, happy star.
Stand with feet apart and arms at your sides. Imagine you’re a shining star in the night sky. Stretch your arms and legs out to form a star shape. Breathe in as you stretch and out as you relax. Feel confident, joyful, and full of positivity!
Stretch your back like a playful kitten.
Start on your hands and knees. Pretend you’re a kitten stretching and yawning. Arch your back up, then dip it back down. Breathe in as you arch and out as you dip. Feel the movement helping you get comfortable and loose!
Talk about your worries.
If something’s bugging you, chat with a grown-up about it. Sharing your worries can help you feel better and make it easier to focus.
Think about how others feel.
Imagine your friend is sad because they lost their favorite toy. You can cheer them up by giving a hug, sharing your toy, or just listening. When you think about how others feel, you’re better at helping them and being a great friend.
Think back to a time when you were kind.
Close your eyes and imagine a time when you were being very kind to someone. Think of what they were doing and how the other person may have felt.
Try Calm Sea Breath to relax.
Imagine you’re by a calm sea and your feelings are like gentle waves. Breathe in through your nose, picturing the waves rolling in. Breathe out through your mouth, seeing the waves flowing back to the sea. This exercise helps you relax, making it easier to be kind.
Try Five Finger Breathing for a brain break.
Trace up and down your fingers with your other hand. Breathe in as you go up, then breathe out as you go down. This trick helps you calm down and focus by giving your brain a little rest.
Turn on your listening ears with others.
When you really listen to someone, it’s like giving them a warm hug with your ears! It shows you care and makes them feel happy and important. Listening well is a way to be kind and show people that they matter.
Twist like a tree with swaying branches.
Stand with feet shoulder-width apart and hands on your hips. Imagine you’re a tree with swaying branches. Twist your body left and right. Breathe in as you twist one way and out as you twist the other. Feel balanced, free, and flexible!
Be your own best friend!
If you make a mistake or have a tough day, talk to yourself like you would to a friend. Say things like “It’s OK to make mistakes. I’m trying my best!” Being kind to yourself helps you feel better and keep trying and learning, even when things are hard.
Breathe away playground troubles.
Imagine you’re on the playground and a friend says something that makes you upset. Close your eyes and picture how it feels. Now take some big, slow breaths: Breathe in for four counts, then out for six counts. It’s like giving your feelings a big, calming hug!
Breathe slowly when you’re scared.
Hyperventilation is when you breathe really fast because you’re afraid. To calm down, try breathing slowly—like six big breaths a minute. Make sure your belly rises, not just your chest. This helps tell your brain, “Everything’s OK!”
Confusing feelings? Draw or talk about them.
If you’re feeling overwhelmed or super worried, take a calming break. Draw what you’re feeling or talk to a trusted adult to figure out what’s going on and start feeling better.
Cool down big feelings with deep breaths!
Feeling angry or really upset? Take slow, deep breaths and count to five as you breathe in and out. This helps you calm down, think clearly, and feel better.
De-stress with a special breathing trick.
Take a deep, slow breath in through your nose, like you’re sniffing a yummy flower. Breathe out gently through your mouth, like you’re blowing out a candle. Paying attention to your breathing helps you feel calm and less upset.
Describe how you feel in one or two words.
When you’re happy, you might smile or feel light. When you’re angry, you might feel hot or tense. Use one or two words to describe how you feel, like “I feel sad and tired” or “I feel happy and excited.” Saying how you feel helps you understand and feel better.
Feel your emotions with music.
Pick a song that makes you feel something strong, like happy or sad. Listen to it every day for a few days. Pay attention to how the song makes you feel in your mind and body. It will help you understand your feelings and how they work.
Get motivated with a screen break!
If too much TV and games are distracting you, take a break and reset. Find a comfy spot, close your eyes, and take deep breaths—breathe slowly in through your nose and out through your mouth. This helps you feel calm and ready to focus on your goals.
Give every challenge your best shot!
If something feels hard, like you can’t do it, take a deep breath and give it your all. Even if it’s tough, trying your best helps you learn and do awesome things!
Have a friendly chat with your feelings.
When you feel really mad or super sad, talk to your feelings like they’re a friend. You can say, “Hi, anger. I see you!” Then take a deep breath and remind yourself, “It’s OK to feel this way.” Talking to your feelings makes them less scary and helps you feel calmer.
Identify your emotions by how your body feels.
When you’re confused about your feelings, remember that feelings can show up in your body. If you’re mad, you might feel warm, like you’re close to a heater. If you’re sad, you might feel heavy and tired, like you’re carrying a big backpack.
Imagine filling your whole body with love.
Take a deep breath in. As you breathe out, imagine a warm, loving light spreading from your heart and filling your whole body. This practice helps you feel happy and cared for, making it easier to reach your full potential.
Imagine handling upsetting moments.
Close your eyes and picture a time when you might feel upset. Imagine what’s happening and who’s there. Now take some deep breaths: Breathe in slowly as you count to four, and breathe out slowly as you count to six. Keep it up until you start to feel better.
Imagine your feelings as friends.
Picture your feelings as characters—like a fiery dragon for anger or a rain cloud for sadness. When a feeling pops up, talk to it. Ask, “What do you need?” or “How can I help?” You can talk to a grown-up, hug a stuffed animal, or take deep breaths to help your feelings.
Let your favorite value lead the way today!
Choose either kindness or honesty and think about what it means to you. Picture how you can use it today, maybe by helping a friend or telling the truth. Remembering your values helps you make good choices and be your best self!
Pick a daily task and watch your goals grow!
Choose one small thing to do every day to reach your goals, like practicing a skill or working on a project. Set a reminder to help you remember. It will help you build good habits and make reaching your goals easier and more fun!
Picture a happy place when things get hard.
If you’re having a tough time, try this: Find a comfy spot, close your eyes, and imagine a happy place, like a beautiful beach or park. Breathe deeply and picture your worries floating away like fluffy clouds.
Picture your big dreams coming true!
Close your eyes and pretend you’re looking into a magic mirror. See yourself doing something you really want to do, like finishing a big book or scoring a goal in soccer. Visualizing helps your brain practice reaching your goals, just like you practice a game or skill.
Picture your thoughts floating away.
Imagine putting your thoughts into a big, colorful balloon. Watch the balloon float up into the sky with your thoughts until it’s out of sight. You can watch your thoughts float away to stop worrying about them anytime!
Play the 5 Senses game to notice feelings.
Set a timer for 30 seconds and listen carefully with your ears until it rings. Next, use your eyes to look, your hands to feel, your nose to sniff, and, finally, your tongue to taste. What can you notice? Paying attention is a fun way to check in with yourself!
Remember that thoughts aren’t always true.
When you have a thought, like “I don’t like this song,” try saying, “I have the thought that I don’t like this song,” instead. This helps you remember that it’s just a thought and not always a fact. It’s like looking at a picture of a thought instead of believing it’s true.
Send yourself kind and loving wishes.
Let’s use our imagination to do a loving-kindness meditation. Close your eyes and think of nice wishes for yourself, like “May I be happy,” “May I be healthy,” “May I be safe,” and “May I feel loved.” This helps fill your heart with love and happiness!
Think about what makes you happiest.
Write or draw what you care about most, like having fun with friends or doing well in school. Consider how to include these things in your day. Knowing what matters to you helps you make good choices and be your best.
Tired or grumpy? Take good care of yourself.
Make sure to get plenty of sleep, take breaks when you need them, and eat healthy foods. Taking care of yourself helps your body and mind feel better, so you can be happy and do your best.
Use 4-6 breathing to feel better.
When you’re upset or excited, try this: Breathe in slowly through your nose, counting to four, and then breathe out slowly through your mouth, counting to six. Breathing like this helps you feel calm and relaxed. It’s like giving your feelings a big hug.
Use positive words to feel strong.
When you start to feel unsure, close your eyes and say something positive to yourself, like “I am strong” or “I can do my best.” Positive affirmations help you feel strong and confident, so you can decide to keep trying your best.
Watch for signs of anger, like feeling hot.
Sometimes, when you’re really angry, it can feel like your emotions are on fire, making your body hot. This heat can make you even more upset, just like adding more wood makes a fire bigger.
When things get tough, stay curious.
Imagine you’re an explorer discovering new things. Ask yourself, “What can I learn from this? How can I get through it?” Being curious helps you feel braver and ready to solve problems!
Your feelings can change how you see things.
When you’re upset, it’s like you have “upset goggles” on. You might notice only things that make you feel more upset, even if there are good things around you, too. That’s because your mind wants to think only about things that match how you feel.
Breathe deep to bring your A-game.
Controlled breathing is your secret weapon for slaying stress and staying focused. Deep breathing helps lower your heart rate, reduce anxiety, and improve your workout performance. Plus, it keeps your mind sharp and your body energized.
Breathe like a boss.
Deep breathing isn’t just for yogis. Research shows techniques like the 4-7-8 method help reduce anxiety and boost focus by slowing your heart rate and relaxing your body. Practice deep breathing daily to stay cool under pressure.
Create a guilt-free chilling ritual
Relaxing isn’t lazy—it’s crucial for your mental health. Research shows having a special space to unwind lowers stress and boosts your mood. Make hanging in your chill zone a daily habit and keep those vibes high!
Cruise into calm with relaxing music.
Music has major power to soothe anxiety and lift your spirits. Research shows that listening to calming tunes helps reduce stress and boost your mood. Start putting together a playlist to help you unwind.
Daydream your way to effortless inspiration.
Daydreaming is not just for fun; it’s a solid way to relax and recharge. Research shows letting your mind wander can reduce stress, boost creativity, and strengthen problem-solving skills.
Feel ultra chill by relaxing your face.
Scrunch your face up like you just ate a super sour candy. Hold it for a sec, then let your face go soft like marshmallow fluff. Feel that? Research shows relaxing the muscles in your face sends calming signals to your brain. Loosening up your face helps your whole body relax.
Find a fitness crew to make workouts a blast.
Work out with friends—it's like hitting the motivation jackpot. It keeps you pumped, makes exercise way more fun, and strengthens your social bonds. Plus, when you’re part of a crew, you’re more likely to stick with your fitness goals.
Flex your breathwork powers!
Breathwork gets you in tune with your body. It helps you chill out and handle stress—kind of like having a remote control that flips the channel on how you feel!
Flex your power with strength training.
Pumping some iron isn’t just about looking buff—it boosts your confidence, revs up your metabolism, and helps you feel strong inside and out. Strength training increases muscle mass, supports healthy bones, and gives you that powerful, ready-for-anything vibe.
Float your worries away for instant zen.
Letting go of worries can seriously up your chill game. Studies show that visualizing your stress floating away, like in a balloon, helps reduce anxiety and makes you feel more relaxed. This simple mental trick can shift your focus and bring on the zen vibes.
Fuel up right with nutrient-packed foods.
What you eat is your body’s fuel, so make sure it’s top-notch. Balanced meals and snacks give you the energy to crush your day. Think of nutrition as your secret sauce for keeping your body strong and your mind sharp.
Get grounded for instant calm.
Research shows that physically connecting with the earth, like standing barefoot on grass or sand, can reduce stress and lift your mood—fast. Try it whenever you want to feel more calm, stable, and centered.
Get into a fitness groove.
Building a movement routine that works for you keeps you healthy, happy, and on track. The best routine is the one you actually like and can stick with, so find your flow and rock it.
Get outside for some green therapy.
Nature is like a reset button for your brain. Research shows strolling in green spaces can lower stress hormones and clear your mind. Aim to get outside every day and just vibe with nature.
Get your balance on point.
Balance exercises are like adding built-in stabilizers to your body. They improve coordination, keep you steady on your feet, and reduce the risk of falls. Training your balance keeps you steady and strong, which is essential for everything from sports to simply walking ar
Get your creativity on to ditch stress.
Getting creative is a great way to lower stress and boost your mood. Studies show diving into creative stuff like art, poetry, singing, dancing, drawing, or writing can seriously reduce stress hormones.
Give yourself props for every step forward.
Celebrating your progress boosts your confidence and keeps you motivated. It’s all about appreciating what your body can do and staying hyped for what’s next.
Hydrate like a pro.
Water is the ultimate sports drink—it keeps you cool, focused, and firing on all cylinders. Staying hydrated is essential for energy, concentration, and physical performance. Keep a water bottle handy and sip regularly to stay on top of your game.
Keep calm with mindful breathing.
Want to get mindful but not quite sure how? Try focusing on taking slow deep breaths or counting each inhale and exhale. Sounds easy but it's a really great way to relax and chill out.
Pay attention to your body's intel.
Tuning in to how your body feels is like getting insider info on how to avoid injuries. When you understand your body’s signals, you can work out smarter, not harder. Staying aware of how your body feels ensures you’re moving safely and effectively.
Play a peaceful mental movie.
Visualization can seriously chill you out. Just imagining a peaceful place can lower your stress levels and sharpen your focus. Studies back this up, showing that visualization boosts your mental wellbeing.
Power up with movement.
Moving your body is like hitting a power-up button. It gets your blood pumping, boosts your mood with endorphins, and cranks up your energy levels. Get into a routine—it's proven to improve your physical and mental health.
Rest and recover for max gains.
Rest days are just as important as workout days. Recovery helps your muscles repair, prevents burnout, and keeps you feeling strong. Taking time to rest and recharge ensures you’re ready to go hard the next time you work out.
Shake up your workout routine.
Keep your workouts fresh by trying out new activities. Changing things up keeps your muscles guessing, prevents boredom, and makes your fitness routine more balanced and fun. Plus, it keeps you motivated and ready for new challenges!
Step up your vibe with a walk.
Walking is your mind and body’s BFF. It’s a great way to stay active without stressing your joints. Plus, it clears your mind, reduces anxiety, and helps you relax. Walking for just 20 minutes a day has been shown to boost your mood and mental clarity.
Stressed out? Up your gratitude levels.
Gratitude is like a chill pill for your mind. Research shows that thinking about what you’re thankful for can lower stress and help you relax. Focusing on the good stuff makes your mindset more peaceful and calm.
Stretch it out to up your game.
Stretching is like a big, satisfying yawn for your whole body. It keeps you flexible and strong, so you’re always ready for action. Plus, it helps you avoid injuries by improving your range of motion, and science shows stretching regularly can boost your athletic abilities!
Target tense spots to get fully relaxed.
Pay attention to where you’re holding tension—like tight shoulders or a clenched jaw. Consciously relax those spots and feel the stress melt away. Research says releasing that physical tension can seriously lower stress and elevate your calm.
Tune in and really feel every move.
Moving mindfully is like treating your brain and body to a spa day. It cuts down stress and makes you super aware of every move. Think quality over quantity—focus on connecting with your body and enjoying each step.
Turn mealtime into chill time.
Mindful eating isn’t just about the food—it’s a chill-out moment. Research shows that really focusing on the flavors and textures of your meal can help you relax and de-stress. Treat each bite like a mini meditation session.
Ask your body what it needs to catch zzzs.
When you check in with your body, you’ll get why you’re struggling to sleep. Maybe you’re stressed and tense from a hectic day or feeling off from something you ate. By tuning in, you can find ways to get comfy and ready to crash. Research shows that body awareness can enhance sleep quality.
Box up your worries.
Worries got you tossing and turning? Imagine putting them in a box and shutting it tight. Tell yourself, "I can deal with these tomorrow." Research shows that setting aside worries can help clear your mind for better sleep.
Breathe deep to wind down.
Shift into sleep mode with a few deep, slow breaths. Inhale for 4 seconds, hold it for 4, then exhale for 4. Repeat until you feel yourself get super zen. Deep breathing can reduce anxiety and promote relaxation.
Daydream about epic sleep.
Power up your sleep game by visualizing an epic night of rest. Imagine yourself drifting off easily and waking up feeling refreshed and ready to take on the day. Visualization can help you relax and improve your sleep quality.
Do a body check before bed.
Trouble sleeping? Your body might be dropping hints about why. Before bed, tune in to how you’re feeling. Got shoulder tension or an upset stomach? Listen in and get all the info. Body awareness can improve sleep quality.
Get your stretch on to up your sleep game.
Before bed, stretch your arms, legs, and back to loosen up. It helps your muscles relax, making it way easier to fall asleep and stay comfy all night. Stretching has been shown to reduce stress and improve sleep.
Hop into bed and do a quick body scan.
Start with your toes—are they relaxed or tense? Move up through your legs, stomach, chest, shoulders, and all the way to your head. Spot any tight or uncomfortable areas? Body scans can help you relax and fall asleep faster.
Power up with positive vibes before bed.
Imagine waking up feeling refreshed and ready to crush your day. Why? Positive thoughts set you up for a chill mindset and get your brain prepped for some serious rest. Science shows that visualizing a great night’s sleep can actually make it happen—so give it a try!
Question those big feels.
Ever tense up or get the nervous butterflies when you're stressed or hyped about something? Yeah, it happens. Hit pause for a sec and consider what's causing them. Studies show that identifying stressors before bed can improve sleep quality.
Activate chill mode with Legs Up the Wall.
Flip your parasympathetic switch by doing the "Legs Up the Wall" pose before bed. This pose helps calm your nervous system and relax your body, setting you up for the best sleep ever. Studies show this pose can reduce stress and promote relaxation by lowering heart rate and blood pressure.
Got something on your mind? Spill it!
If something’s stressing you out, talk about it! Opening up to a friend or parent can make those worries feel smaller and less overwhelming. That way, you can get cool, calm, and ready for bed. Studies show that social support helps reduce stress and improve sleep.
Gratitude is the best sleep attitude.
Before you drift off, think of three things that made you smile or feel thankful. Research shows reflecting on what you're grateful for can lower stress and create a peaceful mindset, setting you up for the best sleep ever.
Recharge your body to refresh your mind.
Think of a body scan like giving yourself a mental massage. As you focus on relaxing each part of your body, imagine sending out a wave of calm that melts away any tension. Science shows this kind of deep relaxation helps you wind down faster and get better sleep.
Tune in to your body's signals before bed.
As you settle into bed, focus on your breathing. Take slow, deep breaths in through your nose and out through your mouth. Let each breath help you unwind and release the day's stress. This simple practice calms your nervous system, making it easier to fall asleep.
Turn off the noise—literally and figuratively.
Set up your space for sleep success by reducing distractions, dimming the lights, and playing soothing sounds like brown noise. Research shows these practices help you slip into sleep faster and stay in deep sleep longer, so you wake up feeling like a champion.
Ace your day with smart time management!
Break tasks into smaller chunks and set deadlines to boost productivity. Try the Pomodoro Technique: work for 25 minutes, then take a 5-minute break. This helps you stay focused and avoid burnout. Organize your time to reduce stress and better balance work and play.
Big deep breaths for the win!
If you’re feeling stressed out or upset, take some slow, deep breaths. Why? It helps you chill out and clear your head, so you can handle your feelings way better.
Boost your focus with short, intense bursts!
Try short bursts of super focus, like staring at an object, to level up your attention span and concentration. Research shows training your brain this way helps it stay sharp and dodge distractions better.
Break down your goals into smaller steps.
Think of each step as a mini-mission. Research shows that hitting these smaller goals keeps you focused and motivated. Every mini-mission you crush boosts your confidence and brings you closer to success.
Break tasks into chunks.
Research shows that breaking tasks into smaller, manageable chunks helps you focus better and get more done. It’s called "chunking" and it helps reduce mental overload and allow your brain to process information more effectively.
Build resilience to maximize your potential.
When challenges pop up, try resilience-focused breathwork like box breathing to stay grounded and clear-headed, so you can face obstacles head-on and keep pushing toward your goals.
Crank up the joy with gratitude.
Research shows that thinking about what you’re thankful for makes your brain release feel-good chemicals like dopamine and serotonin. This not only boosts your mood but also helps you stress less, sleep better, and feel more connected with others.
Declutter your study space.
Your brain thrives in an organized environment. Studies show that clearing up messes and minimizing distractions can seriously boost your ability to focus.
Dial your listening skills up to 100.
Ever notice how great it feels when someone really listens to you? Science backs this up! Studies show that active listening boosts your bonds and helps you feel understood. So, when your friends are talking, really listen! Look them in the eye and give thoughtful responses.
Dive fully into the present moment.
Turning off autopilot and practicing mindfulness means paying full attention to what’s happening now. Research shows mindfulness boosts focus, cuts stress, and levels up your brain power. It’s like finding new levels in a game instead of just cruising along.
Do a body check to keep your vibe high.
Body check time! How you feelin'? Hungry? Tired? Full of energy? Paying attention to how your body feels helps you better control your mood and reactions. Research shows it even boosts your empathy and patience, making it way easier to be kind.
Don't wait. Step up and start crushing it!
Taking initiative is super important for hitting your goals and crushing it in life. Research shows being proactive ramps up your motivation, helps you solve problems, and leads to more success. Start by taking that first step, and you'll build momentum and confidence to keep leveling up.
Flex your decision-making muscles.
Did you know that the more decisions you make, the better you get at making them? Research shows that practicing decision-making boosts brain power, helping you weigh options effectively, make choices quicker, and better handle tougher decisions in the future.
Get a major glow-up from being kind.
Pay attention to how your body feels when you do something nice. Research shows that even small acts of kindness boost your feel-good hormones like oxytocin, serotonin, and endorphins. These hormones can reduce stress, lift your mood, and make you feel awesome overall.
Get your body's status update.
Body scans and check-ins help us see what’s up inside. They give us the lowdown on our feelings and how to handle them. That's like gold—because then we can give ourselves what we need to feel amazing.
Glow with good vibes!
Picture this—you’re holding a super bright lantern that lights up everything around you. When you stay positive and focus on the good, your lantern glows extra bright. Then, you can see the way to confidently tackle challenges.
Have your own back, always.
Trust yourself to crush your goals! When you believe in your own power, you’ll feel confident and unstoppable. Be brave, try new things, and keep pushing, even when things get rough. There's no limit to what you can achieve.
Keep grinding, it will get easier.
Think of practice like planting a seed. At first, it’s just a speck—it needs time and care to grow. Every day you keep at it, your skills get stronger, just like the seed turning into a strong plant. Keep going!
Keep your kindness radar on.
Did you know spotting kind acts around you can make you feel happier and less stressed? It’s like your brain’s way of saying, "Hey, this feels good!" Next time you’re out and about, keep an eye out for small acts of kindness, like someone holding the door open or sharing a smile.
Knowing yourself is like a secret superpower.
When you understand your strengths and weaknesses, you can handle tough situations better and bounce back faster. Research shows self-awareness helps you stay strong and make better decisions. It’s all about being real with yourself and using that knowledge to grow.
Let setbacks catapult you toward success.
When you face fear of failure, your brain’s amygdala triggers fight-or-flight mode, making you feel anxious. Try box breathing to calm your nervous system. Remember, failure isn’t the end—it's a chance to learn and grow. Seeing setbacks as learning moments helps your brain bounce back stronger.
Make a game plan for your goals.
Think of your reaching your goal like heading out on an epic adventure. Plan out your steps and crush them one by one. Each move gets you closer to the prize, making the whole journey fun and full of wins!
Make some noise for your wins!
Studies show that expressing gratitude and recognizing your progress boosts happiness and motivation. Even small victories build resilience and make it easier to tackle future challenges.
Pump up your mood with positivity.
Filtering out negativity and focusing on the good can seriously lift your mood and wellbeing. Science says positive thinking lowers stress, improves health, and even boosts your immune system. Next time you’re stuck in a negative loop, pause and think of three thin
See kindness as your superpower.
Showing kindness isn't just good for others—it’s a major boost for you too. Studies show it releases feel-good brain chemicals like oxytocin and endorphins, giving you a natural high. It’s a ripple effect: the more kindness you spread, the better you feel, and the mo
Spot negative spiraling.
Do you often feel really bummed out after making a mistake? You might be too hard on yourself. Look out for negative self-talk. Noticing it helps you learn to be kinder and more supportive of yourself.
Spread good vibes and watch them multiply!
When you do something kind, it boosts your mood too. Science says acts of kindness release feel-good hormones like serotonin and oxytocin, reducing stress and making you happier. So, help a friend, give a compliment, or just smile—your kindness impacts ever
Study smarter with brain-boosting breaks.
Your brain works best when it's not overloaded. Research says taking short breaks between study sessions can actually help you stay focused and retain information better.
Talk to yourself like a friend
The way you talk to yourself shapes your mindset and actions. When you're facing a challenge, hype yourself up with kind words just like you’d do for your bestie. This practice can rewire your brain so you handle the tough stuff with a positive attitude.
Use mindfulness to be cool with everyone.
Mindfulness is all about noticing what’s happening without getting worked up. If a friend messes up, show them some support. Being mindful helps you stay calm and be more understanding, making it easier to be patient and kind.
Use mindfulness to get your emotions in check.
Being mindful helps you stay aware of your feelings and keeps you from overreacting. Research shows regular mindfulness practice can help you handle stress better, have fewer negative feelings, and boost your overall wellbeing.
Visualize handling things like a pro.
Visualization is picturing yourself getting through tricky situations with ease. See yourself handling a mistake well and feeling proud of your efforts—even if you hit some speed bumps along the way.
Your mindset shapes your reality.
Believing in yourself and maintaining a positive attitude can boost your confidence, help you overcome challenges, and lead to epic success. Remember, every setback is a setup for a comeback.
Zero in on your breathing.
Take slow, deep breaths in and out, and really notice how it feels. It helps keep you grounded in the present moment, making it easier to handle stress and stay focused.
Be the boss of your reactions.
Guess what? You are not at the mercy of your emotions! Taking a mindful view of feelings and situations shows you have the choice to respond thoughtfully rather than react impulsively. That's a skill that ups your emotional intelligence, dials down drama, and gives yo
Chill out fast with 4-6 breath.
In your feels? Try this: inhale for 4 counts, then exhale for 6 counts. Repeat as needed to chill out your mind and body. It’s a quick fix you can use anywhere to stay grounded and take control of your feelings.
Feel all your feels to grow!
To level up and grow, you've got to let yourself feel and experience all your emotions. Whether you're happy, sad, or anything in between, embracing these feelings helps you understand yourself better and become stronger.
Give your feelings a name.
When you have a big emotion, just say what it is, like "I’m feeling mad" or "I’m feeling sad." Naming your feelings helps you understand and deal with them better.
Know if your emotions are about to get extra.
Being mindful is like having built-in radar that spots how your body reacts to stuff—like tense muscles or fast breathing. It helps you avoid knee-jerk reactions and manage your feelings way better.
Notice your feelings to know what’s up.
Recognizing your emotions is the first step to understanding yourself better. Emotions are like signals that show how you’re reacting to things.
Scan your body for hidden feels.
A body scan is the ultimate self check-in. Start at your head and work your way down to your toes, noting how you feel and spotting any tension or tight spots. Knowing how emotions impact your body gets you way more in tune with your feelings.
See everything with fresh eyes.
Act like every situation is brand new—even if you’ve seen it a million times. This helps you stay in the moment and not let past stuff mess with your head. Think of it like trying a game for the first time—everything’s fresh and exciting!
Stay dialed in to how you're feeling.
Think of mindfulness as your personal superpower that helps you stay in the moment. When you pay attention to what you're feeling without judging it, you can understand yourself better and stay chill, no matter what comes your way.
Stop, feel, then choose your next step.
Guess what? By paying attention to your thoughts and feelings, you can choose to respond calmly instead of reacting without thinking. This skill helps you understand your feelings, get along better with others, and feel more peaceful inside.
Take a deep breath when you're upset.
When you feel overwhelmed, take a slow, deep breath in through your nose and let it out slowly through your mouth. Repeat this a few times. Deep breathing helps you calm down and think more clearly, so you can handle big emotions.
Take an ultra-chill mental getaway.
Close your eyes and picture a spot that makes you feel happy and safe, like your favorite park or a cozy corner. Imagine every detail: the sights, sounds, smells, and vibes. You can return to your chill spot any time to feel more relaxed.
Vibe with your feelings.
Show your emotions some love—they're here to guide you. Accept and try to understand whatever feelings arise so you can deal with them way better.
Be a detective and spot your body's clues.
Pay attention to how your body feels. Are you tired, hungry, or full of energy? Understanding your body's messages helps you take better care of yourself and be more patient and kind.
Be a great listener.
When your friends are talking, really listen! Show you care by looking at them and answering thoughtfully. For example, if your friend is sharing their day, give them your full attention and nod or smile.
Be a sense explorer.
Take a few minutes each day to look around and notice what you see, hear, and smell. Just observe without saying it’s good or bad. Why? It helps you relax and strengthen your focus and powers of observation.
Be friendly to your feelings.
Treat your emotions like a new friend—welcome them with kindness and curiosity. Accepting your feelings helps you understand and handle them better.
Be patient—good things take time!
Keep working hard and be patient with yourself. Waiting can be tough, but deep breaths help you stay calm. Imagine each breath is like a tiny break to relax. Remember that being patient helps you stay positive and makes reaching your goals easier.
Believe in yourself—you’re super!
You can do amazing things! Trust that you have the power to reach your goals. When you believe in yourself, you feel strong and happy. This helps you try new things and keep going, even when it’s hard.
Boost focus with deep breaths.
Mindfulness is all about paying attention to what’s happening right now. Take deep breaths and pay attention to the air flowing in and out of your body. Why? It helps calm your mind, so it's easier to focus on tasks without getting distracted.
Breathe deep to stay cool and kind.
When you feel upset or frustrated, take deep breaths in through your nose and let them out slowly through your mouth. It helps you cool down, so you can treat everyone with respect and kindness, even if they are different from you.
Breathe through big feelings.
When you’re feeling all kinds of big emotions, try this: breathe in for 4 counts and out for 6 counts. Keep doing it to help your body and mind relax. It’s like a magic trick you can use anytime to feel calm quickly.
Breathe to stay cool and calm.
When you focus on your breathing, it helps you think before you act. This makes it easier to stay calm and make smart choices instead of just reacting quickly. It’s like having a special tool to keep your cool!
Calm a Feelings Flurry
Imagine your emotions are like the snow swirling inside a snow globe—sometimes they feel all mixed up and we don't know why. To help your emotions settle, try using something soothing like a soft toy, nice music, or deep breaths.
Clear distractions with a body scan.
Sit back, relax, and do a mental sweep from head to toe, checking for tension or tight spots. Doing a body scan helps you notice what's up with your body and cuts down on distracting physical sensations.
Clear your mind with box breathing.
Breathe in for 4 seconds, hold for 4, breathe out for 4, and hold again for 4. Imagine drawing a box with your breath. Why? It helps you stay calm, focused, and clear-headed—especially in tough situations!
Decide what to do with big feelings.
Mindfulness helps us see how the thoughts in our head and sensations in our body affect our emotions. That way, we can choose how we react. It’s like having a special power that helps us feel in control when big feelings come up.
Deep Breathing
When you feel upset or overwhelmed, take a slow, deep breath in through your nose and let it out slowly through your mouth. Repeat this a few times. Why It Matters: Deep breathing helps you calm down and think more clearly, making it easier to manage your emotions.
Discover your super breath power!
Breathwork exercises help us feel our bodies tighten or loosen and notice our heartbeats. This helps us handle stress and stay calm. It's like having a superpower to control how we feel!
Do a quick body check!
Let’s go on a body scan adventure! Start by checking in with your head and see how it feels. Then, move your focus down to your shoulders, over your tummy, and all the way to your toes. This helps you find out where you might be holding feelings and helps you understand them better!
Don't sweat change—roll with it!
Cognitive flexibility means you can switch between ideas and handle new stuff easily. Imagine yourself in a situation where you need to change plans quickly. See yourself adapting and still having a blast. Being flexible helps you roll with the punches, handle surprises, and think outside the box.
Flex your brain’s memory muscles.
Working memory is like your brain’s sticky notes, where it keeps important info you need to use right away. Imagine yourself nailing complex instructions or acing a quiz. Think about how confident and capable you feel when you remember everything correctly.
Focus on your breaths.
Take slow, deep breaths in and out, paying attention to how it feels. Breathing this way helps you stay present and calm, making it easier to handle stress and stay focused.
Get to know your brain
Your prefrontal cortex (the front part) helps you plan, decide, and stay in control. The parietal lobe (at the top) helps you feel stuff and know where things are. Why does it matter? Knowing how your brain works helps you use it better and keep it in top shape!
Get to know your brain.
Your prefrontal cortex (the front part) helps you plan, decide, and stay in control. The parietal lobe (at the top) helps you feel stuff and know where things are. Why does it matter? Knowing how your brain works helps you use it better and keep it in top shape!
Get your thoughts to slow down.
Learning to slow down your thoughts is powerful! It helps you feel more peaceful and make better decisions because your mind feels clear and calm.
Give your body a quick check-up.
Scanning or checking in with your body helps you find out what's going on inside you right now. It helps you understand your feelings and what you need to feel great. That way, you can take care of yourself better!
Give yourself a nice big hug!
When you feel sad, hugging yourself can help you feel better. Wrap your arms around yourself and give a gentle squeeze. Take deep breaths and say something nice, like “I am loved.
Have a solo staring contest.
Find something to stare at for 30 seconds. Set a timer. Notice when your mind starts to wander and keep bringing your focus back. Why? You'll build major mind power and boost your attention skills!
Have fun playing with focus.
Pick something to look at and stare at it for 30 seconds. Use a timer and watch when your mind starts to wander. Keep bringing your focus back to the object. Why? It’s a fun game that helps train your brain and makes you better at paying attention!
Imagine yourself
Imagine yourself handling a difficult situation calmly and successfully. See yourself using your skills to manage your emotions and feel proud of your achievements. Why It Matters: Visualizing success helps you build confidence in your ability to manage your emotions in real-life situations.
Keep stress in check.
Stress is how your body reacts to challenges. A little stress can help, but too much makes it hard to focus and make good decisions. Breathe deep or try meditation to keep your mind calm. Why? Managing stress helps you stay on top of your game and reach your goals.
Lock in focus and stay on track.
When you focus, it's kind of like using your mind as a magnifying glass. You zoom in on one thing at a time. That way, you can understand it better. The next time you find yourself zoning out, take a deep breath in and out to get your mind back on track.
Name your feelings
When you feel a strong emotion, take a moment to name it. For example, say to yourself, "I am feeling angry" or "I am feeling sad." Why It Matters: Naming your feelings helps you understand and accept them, which is the first step to managing them.
Notice if you're nice to yourself.
Do you often feel down or discouraged after making a mistake? This might mean you’re being too hard on yourself. Spotting these patterns helps you learn to be kinder to yourself and cheer yourself up!
Notice your happy feelings.
Pay attention to nice feelings in your body, like when you’re warm, cozy, or relaxed. Why? It helps you notice happy moments, be thankful for little joys, and feel really good!
Play games that test your focus.
Games like “Red Light, Green Light” or “Freeze Dance” teach you how to stop and go. Why It Matters: Learning to control yourself helps you stay focused, follow rules, and make smart choices.
Reach your goals step by step.
Think of your goal as a super cool adventure. Plan each step like a fun mini mission and tackle them one by one. Each step brings you closer to your prize, making the whole journey exciting and full of learning.
See everything like it’s brand new.
Treat everything like it's the very first time you’ve seen it—even if it's not. It will help you stay focused on what’s happening right now and not get caught up in what happened last time. It’s like playing a game for the first time. Everything is fresh and exciting!
Set up fun mindful reminders.
Use sounds or everyday moments like phone chimes, red lights, or waiting for your shower to remind you to take a deep breath and focus. Why? You'll remember to focus on the present moment, helping you feel calm and less stressed—like hitting a reset button!
Stop, feel, then choose your next step.
Guess what? By paying attention to your thoughts and feelings, you can choose to respond calmly instead of reacting without thinking. This skill helps you understand your feelings, get along better with others, and feel more peaceful inside.
Take an adventure with your senses!
Try fun activities like tasting yummy food, walking outside, or listening to your favorite songs. These adventures help you notice the cool stuff around you. Explore the world to feel happy and calm.
Take big, calm breaths.
Take slow, deep breaths when you feel stressed or upset. Why? Deep breathing helps you calm down and think clearly, making it easier to handle your emotions and be kind.
Test your body's cool moves.
Stretch, run, and jump to learn what your body can do. Understanding your body helps you take good care of it and stay safe.
Train your brain with stop-and-go games.
Games like “Red Light, Green Light” or “Freeze Dance” test your concentration skills. Why it matters: Mastering self-control helps you stay sharp, avoid impulsive decisions, and make smart moves.
Try a visualization
Visualization is the practice of imagining yourself in a peaceful and relaxing situation to help your mind and body calm down. Close your eyes and imagine a place that makes you feel safe and happy, like a favorite park, a beach, or a cozy room. Picture every detail: the sounds, smells, and feelings
Try mindfulness to shine bright!
Mindfulness helps you stay super calm and focused. By taking a few minutes each day to practice, you can think more clearly and solve problems better. It’s like giving your brain a little tune-up!
Try this when big feelings pop up.
Notice what emotion you're feeling. 2. Tell yourself it's OK to feel that way. 3. Be curious about why you're feeling this way. 4. Remember that all feelings come and go.
Try to see things just as they are!
See if you can notice things today without saying if they’re good or bad. Why should you try it? It will help you understand things better and be curious about them. It’s like looking at a puzzle piece and seeing it for what it is, not what you think it should be.
Turn on your feelings radar.
Being mindful is like having a super radar machine that sends you signals about how your body feels—like if your muscles are tight or if you’re breathing fast. It helps you stay calm and handle your feelings better!
Use your mind like a magnifying glass.
Picture your mind as a magnifying glass that zooms in on details. When you focus on one thing at a time, you can understand it better. If you start to feel distracted, take a deep breath in and out slowly. This helps your mind stay calm and sharp, making it eas
Watch how you talk.
Listen carefully to how you talk, not just what you say. It helps you understand your feelings better. When you pay attention to how you speak, you can see if you’re being kind to yourself and others.
Weigh all your choices.
When you take a sec to think about your choices, you can make way better decisions. Instead of just reacting on impulse, you get to be smart and strategic. Consider all your options to level up your decision-making game!
Win big by handling stress.
Managing stress is key! Here’s why: 1. It levels up your school game by helping you focus and remember. 2. It makes you better at games and activities. 3. It helps you keep your cool and vibe better with friends. 4. It gets you ready to crush challenges and reach your dr
Win big by working on stress.
Managing stress is important! Why? 1. It helps you do better in school because you can focus and remember. 2. It makes games and activities easier and even more fun. 3. It helps you control your emotions and get along better with friends. 4. It helps you handle challen
Zero in on your breath.
Mindfulness is all about paying attention to what’s happening right now. Take deep breaths and notice the air flowing in and out. It will help calm your mind and keep you focused. When distractions hit, just breathe to get back on track.
Ask for help if you feel stuck.
Imagine you are on a big adventure. It's OK to ask for help reading your map and finding the best path. When you work together, you can overcome any obstacle and reach your goals faster!
Ask your body what it needs to sleep tight.
When you notice how your body feels, you can figure out why you're having trouble sleeping. Maybe your body has tension from a busy day or your tummy hurts from something you ate. By paying attention to these feelings, you can find ways to feel more comfy
Balance big emotions like a tree.
When you feel a bit overwhelmed, try balancing like a tree. Stand on one leg and put the other foot on your ankle or calf. Stretch your arms up like tree branches and take slow, deep breaths. Imagine your feet growing roots into the ground to help you feel steady a
Be kind and mindful to everyone.
Mindfulness means paying attention to what's happening without getting upset. If a friend makes a mistake, be supportive . Being mindful helps you stay calm and be more understanding, making it easier to be patient and helpful.
Be ready to switch it up and have fun!
Being flexible means you can quickly change your thoughts and handle new situations. Imagine you're playing a game and the rules suddenly change—see yourself continuing to play confidently and having fun! Why? It's a great skill that helps you be creative and handle surprises.
Blow out frustration like a fiery dragon!
When you feel frustrated or angry, breathing like a dragon can help cool you down. Take a big breath in through your nose. Now, open your mouth wide and blow out all that fiery breath until there's none left.
Boost your breathwork skills.
Want to get better at breathwork? Start by telling yourself to keep an open mind and be patient. If your mind wanders, gently bring your focus back to your breathing. This helps you stay calm and build your skills!
Box up your worries.
If worries or thoughts keep you awake, picture putting them in a special box and closing the lid. Say to yourself, "I can think about these tomorrow." Why? Putting worries away helps clear your mind, so you can relax and get a good night's sleep.
Breathe away negative feelings.
Your thoughts can stir up different feelings, but taking deep breaths while focusing on your thoughts can help calm any negative emotions.
Breathe in, breathe out!
Take slow, deep breaths. Feel the air go in and out of your body. Why? Mindful breathing helps you get really calm so falling asleep is easier.
Calm down with your breath.
Being mindful is simple but can be a little tricky. Try focusing on taking slow, deep breaths or counting each breath as you inhale and exhale. Why? Because it helps you feel more relaxed and builds skills to stay calm. Plus, it's a great way to take care of yourself!
Check in with your body at bedtime.
Sometimes, when it's hard to sleep, it's because our bodies are trying to tell us something. Before bed, take a moment to listen to your body. Do you feel tension in your shoulders? Is there a little pain or maybe some butterflies in your tummy?
Check your body from head to toe.
Take a moment to think about how each part of your body feels. If you detect any tight or uncomfortable spots, make changes to feel better. Why? Checking in helps you understand how your body is doing and keeps you feeling happy and healthy.
Color your feelings!
Close your eyes and think about how you’re feeling. Pick a color for each emotion, like blue for calm or red for mad. Imagine these colors filling up different parts of your body. Why? This helps you see and understand your feelings better, making it easier to manage them!
Count your happy things.
Before you go to sleep, think of three things you are grateful for. Focus on the positive feelings they bring. Why? Being thankful helps you feel happy and peaceful, making it easier to drift off to dreamland.
Create your bubble of calm.
Close your eyes and picture yourself inside a big bubble that keeps you safe and happy. Imagine it surrounding you as you move through your day, keeping away any stress or bad vibes. Try this whenever you want to stay calm in a tricky situation.
Daydream about a good night’s sleep.
Think about how great it feels to have a full night’s sleep. Imagine yourself feeling happy and full of energy after getting plenty of rest. It will help you get excited about bedtime and look forward to waking up ready for new adventures.
Dig into your thoughts
What's buzzing in your brain? Are you replaying past drama or stressing about the future? Is your inner critic being extra loud? Research shows being aware of your thoughts can cut anxiety and improve focus. Manage your thoughts to boost your mood and tackle life’s curveballs like a pro.
Drop mindfulness cues into your daily routine.
Use simple everyday stuff as reminders to stay mindful. Studies show quick mindfulness breaks can curb stress, boost focus, and help with emotional balance. Use phone pings, walking between classes, or washing your hands as signals to take a deep breath and get centered.
Explore your rainbow of feelings.
Think of your emotions like colors. Each one is different and helps you understand how you're feeling.
Feel the warm fuzzies of kindness.
Notice how your body feels when you’re being kind. Check out how you stand, how your face looks, and the warm, fuzzy feeling in your heart. Why? It helps you connect with the happiness kindness brings!
Feel what your body has to say.
Snuggle up in bed, lie on your back, and close your eyes. Take long, slow breaths in through your nose and out through your mouth. Relax and pay attention to how your body feels.
Feel your feelings to grow.
To grow and be your best self, it’s important to feel all your emotions. Whether you’re happy, sad, or anything in between, exploring your feelings helps you learn and become stronger.
Feel your feelings to grow.
To grow and be your best self, it’s important to feel all your emotions. Whether you’re happy, sad, or anything in between, exploring your feelings helps you learn and become stronger.
Flap out the nervous butterflies.
When you're nervous, it might feel like butterflies are in your tummy. Try sitting with your feet pressed together and your knees out like wings. Give your legs a flap and imagine those butterflies flying away!
Float your worries into the sky.
Picture all your thoughts being stuffed into a big balloon. Now, watch that balloon float up, up, and away into the sky. Why? Because when your worries float away, you can feel calmer and have more fun.
Get to know your brain!
Your brain has different parts that do different jobs. The front part helps you plan and make choices, while the top part helps you feel things and know where stuff is. Why does it matter? Learning how your brain works helps you use it better and keep it healthy!
Glow with positivity!
Imagine you’re holding a bright, shiny lantern that lights up everything around you. When you choose to see the good and stay positive, your lantern shines brighter, helping you see how to take on any challenge with a smile.
Grow roots like a tree.
Start by relaxing with your back straight but not stiff and your chin in a comfy position. Imagine your spine like a tall tree with roots in the ground. Now, feel your heart open to the sky. Why? It helps your whole body feel calm.
If something's bugging you, talk about it!
Talking about your feelings can help you feel better and more relaxed. When you share your worries with a parent or friend, they don’t seem as big or scary anymore, and that helps you get calm and ready for sleep.
Imagine being your best.
Visualization means imagining yourself in a situation where you behave kindly and positively. Picture yourself handling a mistake well. Imagine feeling proud and happy for trying your best, even if it didn’t go perfectly.
Keep trying, even if it’s hard at first.
Think of practice like planting a seed. At first, the seed is small, and it takes time and care to grow. But with each day of practice, your skills become stronger, just like the seed growing into a tall, strong plant.
Lie down and scan your body.
Start at your toes and think about how they feel. Are they relaxed or a little tight? Move up to your legs, your tummy, your chest, your shoulders, and finally, your head. Check if any spots feel tense or uncomfortable.
Listen to your body's signals.
If your body says “ouch” or feels weird, slow down or take a break. Why? Listening to your body helps you avoid getting hurt and makes playing more fun! It tells you how to move in ways that keep you safe.
Make a mistake? Breathe to feel better.
Remember that everyone makes mistakes, and it's part of learning. Take a deep breath and try again. Breathing helps you stay calm and focused, making it easier to be kind and patient with yourself and others.
Make up a story about a glass of water.
Get a glass of water and imagine its journey. Picture it zooming through pipes, flowing from a river, or even falling from the sky as rain. Why? Because it’s cool to appreciate how special even the little things can be!
Make your face super soft and relaxed.
First, scrunch up your face like you just tasted a super sour lemon. Next, make it soft like a fluffy marshmallow. How do you feel? Are you calmer and happier?
Move all around and have fun!
Get your whole body moving and enjoy the way it makes you feel. Why? Because it's super fun! And it helps you feel happy and connected to the world around you.
Notice how your body feels.
Feel tight shoulders, a knot in your tummy, or a headache? These might be signs of stress. Noticing these signs helps you know that it's a good idea to relax so you can feel better.
Pay attention to your body during play.
When you play sports or run around with friends, notice how your body moves and feels. Why? Knowing how your body works helps you get better at what you do and understand your strengths.
Picture being kind to others.
Visualize yourself sharing, helping, and listening. Imagine how happy it makes you and others feel. Why? It shows you that you always have the power to make things better by being kind in real life.
Picture your moves before the game.
Before playing a game or sport, close your eyes and imagine doing everything just right. See yourself running, jumping, or throwing like a pro. Why? It helps your brain know what to do, making you feel confident and ready to play your best.
Picture your peaceful place.
Close your eyes and imagine a place that makes you feel safe and happy, like a favorite park or a cozy room. Think about how it looks, sounds, and feels. You can come back to your peaceful place to feel calm at any time.
Repeat these magic words at bedtime.
Try a soothing affirmation when it's time for sleep. Something like, "I am calm. I am safe. I am ready to sleep." can help you get nice and relaxed.
Say how you feel with "I" statements.
Using "I" statements helps you share how you feel without blaming others. For example, instead of saying, "You never let me play," try, "I feel sad when I can’t join the game."
See yourself succeeding!
Imagine handling a tough situation. Picture yourself staying calm and feeling proud of your actions. Why? Visualizing success helps you feel confident and ready to tackle real challenges!
Send loving vibes to yourself and others.
Wishing yourself and others good things, either quietly or out loud, is a practice called lovingkindness. Try it now to level up your whole vibe, and see how people naturally gravitate toward your awesome energy!
Show you get how others feel.
Validation is about letting someone know you understand and their feelings matter. Say things like, “I see you’re upset, and that’s OK.” Why? Because it shows you care and respect their feelings—which brings you closer and builds serious trust.
Squeeze away your stress.
When you’re feeling stressed, squeezing something can help. Grab a stress ball or a soft toy, give it a tight squeeze, and then let go. Do this a few times while taking deep breaths and feel your stress melt away.
Stream your success in your mind.
Close your eyes and imagine yourself crushing a task, like a big presentation or game. Research shows that visualizing success boosts your confidence, focus, and performance because it fires up the same brain areas as actually practicing.
Stretch it out to get nice and sleepy.
Try stretching out your arms, legs, and back before bed. When you stretch, your muscles relax and your body feels looser, making it easier to fall asleep and stay comfy all night.
Stretch it out!
Gently stretch your body, holding each stretch for a few breaths. Feel how your muscles relax. Why? Stretching helps you become more flexible and ease tight spots, so you’re ready for more fun and games!
Take a deep breath to play your best.
Before and during sports activities and games, take big, slow breaths to stay calm and focused. Why? Deep breathing helps you feel less nervous so you can give it your best!
Take a few deep breaths at bedtime.
Take big, slow breaths after climbing into bed to help you feel calm. Breathe in for a count of four, hold for four, and then breathe out for four.
Team up and move with friends.
Doing mindful movements with others, like playing team sports or taking a yoga class, helps you make new friends and learn to work together. Having awesome buddies to play with makes you feel happy and supported!
Think about your day.
Think about what you did today. Did you share, help someone, or say something nice? It’s fun to think about your good deeds and find ways to be even kinder tomorrow!
Think about your feelings.
Sometimes, our bodies feel tense because we're worried or excited about something. It's OK to feel this way! If you notice butterflies in your tummy, think about what might be causing them.
Think happy thoughts before bed.
Visualize yourself waking up refreshed and happy after a good night's sleep. Why? Positive thoughts help your mind feel peaceful and get ready for great sleep.
Treat everyone like your squad.
Ohana is a Hawaiian word that means family. Look out for the people around you and make sure no one's feeling left out. Like, if you see someone sitting alone at lunch, invite them to hang with you and your crew.
Turn off autopilot and get in the game.
Mindfulness is the opposite of auto-pilot—it's about being fully aware of what's happening right now so we can enjoy life to the max. Think of it like discovering new things in a game instead of just going through the motions.
Use 4-6 breath for big feelings.
When you're feeling overwhelmed, try this: breathe in for 4 counts and out for 6 counts. Keep doing it to help your body and mind chill out. It's like a quick reset button you can use anytime to get back to calm.
Use your mind like a magnifying glass.
Picture your mind as a magnifying glass that zooms in on details. When you focus on one thing at a time, you can understand it better. If you start to feel distracted, take a deep breath in and out slowly. This helps your mind stay calm and sharp, making it eas
Welcome all your feelings.
To grow and be your best self, it’s important to feel all your emotions. Whether you’re happy, sad, or anything in between, exploring your feelings helps you learn and become stronger.
Boost focus with deep breaths.
Mindfulness is all about paying attention to what’s happening right now. Take deep breaths and pay attention to the air flowing in and out of your body. Why? It helps calm your mind, so it's easier to focus on tasks without getting distracted.
Create a mental movie and be the hero.
Close your eyes and imagine yourself doing awesome at every step of a task, like winning a game or playing a sport. Why? Visualizing helps you feel confident and focused when you do it for real!
Have fun playing with focus.
Pick something to look at and stare at it for 30 seconds. Use a timer and watch when your mind starts to wander. Keep bringing your focus back to the object. Why? It’s a fun game that helps train your brain and makes you better at paying attention!
Pay attention to what you're doing.
When you’re on autopilot, you do things without thinking. Mindfulness is the opposite—it means paying full attention to what’s happening right now. Why should you do that? It helps you notice cool things around you, make better choices, and enjoy life more!
Play games that test your focus.
Games like “Red Light, Green Light” or “Freeze Dance” teach you how to stop and go. Why It Matters: Learning to control yourself helps you stay focused, follow rules, and make smart choices.
Set up fun mindful reminders.
Use sounds or everyday moments like phone chimes, red lights, or waiting for your shower to remind you to take a deep breath and focus. Why? You'll remember to focus on the present moment, helping you feel calm and less stressed—like hitting a reset button!
Strengthen your memory skills.
Working memory is like your brain’s sticky notes. Picture yourself remembering and using important information, like following instructions or acing a quiz. Having a strong memory helps you feel confident and do well in school!
Take a breather when you feel stressed.
Stress is how your body reacts to challenges. A little stress can help, but too much can make it hard to focus and make good decisions. Try deep breathing or quiet time to help calm down. That way, you can stay in control and focused on your goals.
Think about your choices.
When you stop and think about your choices, you can make better decisions. This helps you pick the best way to handle things, instead of just reacting quickly. It’s like having a superpower to make smart choices!
Think about your thoughts.
What’s on your mind? Are you thinking about things that happened or what might happen? Are you being nice to yourself? Understanding your thoughts is like having a secret superpower for feeling happier and handling tough stuff.
Tune in with a body scan.
Sit quietly and focus your mind on each part of your body, from your head to your toes. Try to spot any feelings or tight spots. Why? It helps you notice and clear away any distractions in your body.
Win big by handling stress.
Managing stress is crucial to success. Studies show techniques like mindfulness and deep breathing can boost your focus, memory, performance, and relationships by keeping you calm and clear-headed.
Ask your body what it needs.
Paying attention to your body helps you take care of yourself better. Does your body need sleep, exercise, or maybe some relaxing time? Figuring this out is like being your own superhero—always ready to help and feel awesome!
Check in with yourself!
Have you been noticing your thoughts, feelings, and what’s around you? How well do you stay calm and focused when things get tricky? This little check-up helps you see how much you’re learning and growing every day!
Give your feelings a name.
Self-awareness is knowing what you're thinking and feeling. For example, "I feel frustated because I can't find my favorite water bottle." Why does naming your feelings help? It helps you understand yourself and allows you to change your thoughts and feelings so you can f
Picture yourself in a peaceful forest.
What do you see? Are there trees, animals, or streams? Notice the sights, sounds, and colors around you. Enjoy taking a trip into your inner world. You can come back any time you feel stressed.
See all the small stuff.
Imagine picking a lemon from a bunch. Look closely at its colors and notice how it feels. When you put it back, could you find it again? This fun game helps you practice paying attention!
Swim in an imaginary ocean!
Imagine being in the ocean. What's in your ocean? What thoughts or colors do you see, and how do things move? This helps you create inner pictures to help you handle stress. Plus, it's a fun way to explore your mind and feel calm!
Visualize to stay super calm.
When you stay calm, it helps you think clearly and handle tough situations better. It also shows everyone that you’re strong and in control. Staying calm is like having your own superpower—especially when dealing with bullying.
Set up visual cues to achieve your dreams.
Put up inspiring visual reminders of your goals. For example, place a sticky note with a quote from a career role model on your coffee maker, or hang an image that encapsulates your dreams.
Set some social media ground rules.
Social media is a great way to stay connected. But studies show overdoing it can actually lead to increased loneliness. Set limits for when and how long you scroll to preserve your peace of mind.
Celebrate each small win.
Did you navigate a high-stress situation without getting frustrated today? Acknowledge and reward your victory! Give yourself credit for every win to build your confidence for the future.
Scan your daily mood check-ins.
Look back at the past month of mood check-ins. Do any patterns jump out at you? For instance, if you seem to be more moody on Mondays, can you put extra support strategies in place?
Surround yourself with uplifting people.
Negative energy is draining. Spend time with people who inspire you to be a better person so you can build your resilience and catapult your personal growth.
Create your own power mantra.
Reinforce your self-worth and inner strength daily so you can call upon it during trying times. Research shows positive affirmations are effective at boosting confidence.
Find a resilience role model.
Researchers found that resilient children usually had an inspiring role model in their life. The next time you’re facing a challenge, think about how someone you admire might handle the situation.
Get solid nightly shut-eye.
When we’re fatigued from lack of sleep, we’re more likely to be emotionally reactive. Plus, we’re more prone to negative thinking. Prioritize a good night’s rest to keep a better handle on your emotions and impulses.
Find activities that put you in the zone.
The things that totally absorb our attention often make us happier, too. Dedicate time to getting into a flow state—whether you paint, do puzzles, or swim laps—to boost feelings of satisfaction and fulfillment.
Start each day with a gratitude journal.
Every morning, write down three things you’re grateful for to start the day with a positive mindset. Try setting a reminder to make your new habit second nature.
Perk up your posture while sitting today.
Research shows that how we hold our body can affect our state of mind. Slouching, for example, seems to lower self-esteem and mood. By contrast, sitting upright boosts self-confidence and resilience to stress.
Reward your efforts to handle stress better.
You’re putting in work that will pay off over a lifetime. You deserve to treat yourself today. After all, self-kindness is another powerful stress-buster.
Take one step for your happiness today.
Decide on one thing you’ll do purely for enjoyment and stick to it. It could be as simple as watching a comedy or stopping by your favorite coffee shop.
Aim for a serving of fermented foods today.
Studies show eating probiotic-rich fermented foods can scale back stressful feelings, perhaps because the feel-good hormone serotonin is mainly produced in the gut. Pile some yogurt, pickles, or kimchi on your plate today.
Take one action step to combat stress today.
When we feel we can’t do anything to improve our situation, stress gets worse. Taking control, even in a small way, is empowering. Decide on one step you can take today to ease a challenge you’re facing.
Get your daily dose of omega-3s.
Research shows that consuming more omega-3 fatty acids is associated with better sleep quality. Try eating more chia seeds, flaxseed, and walnuts.
Be consistent, but not too rigid.
Missed your Tuesday morning fitness class? Don’t consider the day a wash. Take an online yoga class at home after work and still celebrate it as a win.
Celebrate the days you struggle.
Did you walk more of your run than usual today? Celebrate yourself. The days when you’re tired yet you still show up are the most important days of all.
Make one tweak to your routine tonight.
Now that you’ve identified areas of friction, try making one small swap in your sleep ritual tonight. For instance, you might experiment with listening to music instead of a sleep story as you drift off.
Prioritize solid sleep tonight.
It’s much easier to prioritize movement when you’re well rested. Try to get a solid seven to eight hours each night to ensure proper muscle recovery and to keep your mental game sharp.
Add an extra perk to your movement plans.
Reserve your favorite podcast for your daily walk or catch up on your favorite show on the treadmill. Rewards are a powerful motivator and an important part of building lasting habits.
Aim for consistency over intensity.
Any movement is always better than nothing. Even if you can stretch for only 30 seconds today, do it. You are proving to yourself that you can stay consistent.
Track your pre- and post-workout moods.
Today start writing down how you feel before and after exercise. Movement is a known mood-booster, and noticing the short-term positive effects will help you stay committed.
Give your progress a new score.
After 30 days of forward momentum, does your habit feel easier? Give your progress a new score on a scale of 1 to 10. Keep working on your habit until it feels like second nature.
Visualize sticking to your routine.
Imagine the results of sticking with your movement goals. Try to really inhabit how it will feel. Our minds experience visualization as if it were real, reinforcing our belief in our successes.
Track your progress and adjust as needed.
Regularly assess your progress, celebrate small successes, and adjust your strategy if something isn't working. Journaling can be a helpful tool for maintaining a healthy feedback loop.
Visualize a successful outcome today.
Before a big meeting or a challenging moment, spend a few minutes visualizing how you want it to go. You'll train your brain to successfully achieve your goals.
Melt into bed with this tension relaxer.
Progressive muscle relaxation is a simple technique for dissolving physical tension at bedtime, which can help reduce insomnia. All you have to do is clench and relax your muscles, one at a time.
Become a voracious learner.
Successful people are constantly learning and seeking out the latest information. Find a book, article, or podcast to dive into today and keep adding to your mental arsenal.
Reflect on your current phase of life.
You should be proud of actively working on reaching your potential. Take time to reflect on where you’re at. Celebrate your progress and set new goals for where you want to go.
Reward yourself as you go.
Create a short-term and long-term reward plan. Give yourself small rewards for meeting goals on a daily or weekly basis. And think of a special reward for when you meet your ultimate goal.
Use timers as a tool for success.
Timers are a great way to create the structure needed to make progress. Use them to set an allotted time to work on a specific task or remind yourself to take a break from the grind.
Be your own best supporter.
We tend to be our own biggest critic. How would you encourage a friend who was working toward a goal? Give yourself the same level of support.
Envision your most magical life.
If you could wave a magic wand, how would your life look? Spend a few minutes seeing it in movie-like detail. Then determine one thing you can try today to get closer to that vision.
Let negative thoughts float away.
Trying to stop negative thoughts is like holding a beach ball underwater—they’re going to keep popping back up. Imagine your beach ball floating alongside you, then let negative thoughts go, instead of resisting them.
Purge the junk mail in your mental inbox.
Take stock of what’s going on in your life today and sort it into two piles: things that are serving you right now and things that are not. With the junk safely set away, you’ll have more space in your mental inbox.
Reach out to a role model.
Name someone in your life who inspires or encourages you. Get in touch with them today and set up time to meet or talk on the phone. Spending time with someone who uplifts you will bolster your success.
Tap into your top strengths.
Think about your top three strengths. Then ask a friend or loved one what they would describe as your top three strengths. Do one thing today to align with those qualities.
Use your values like a compass.
Values are like the compass that guide you toward your goals. They help you make decisions and determine how you act. What is important in your life at the moment? How are you currently living out your values?
Choose a positive affirmation for today.
Positive affirmations help us replace negative inner dialogue with more hopeful narratives of who we are and what we can achieve. Choose one to guide your day, like “I am strong and resilient.”
Find a way to stretch yourself today.
Growth means taking on new skills and being willilng to get a little uncomfortable. Decide on one thing you can do today that stretches outside what’s safe and familiar.
Get used to failing in public.
Get over your fear of failure by doing something you’re not skilled at in public. Rather than being embarrassed, you may find that striking out mercilessly on bowling night is actually a lot of fun.
Procrastinating? Forgive yourself, then act.
We all fall prey to procrastination. Let go of the guilt and take one solid action toward your goal. You know change is important to you; don’t allow yourself to put it off until tomorrow.
Rearrange a room to stir up fresh energy.
Breathe new life into your space by switching up the location of your furniture and decor. You’ll flex your creative muscles and open yourself up to fresh possibilities.
Regularly review and revamp your goals.
You are constantly growing and evolving—your goals should, too. Check in regularly and ask yourself if they are still achievable and relevant to your current circumstances.
Study the routes of the climbers before you.
Is someone already successful at what you want? Study their blueprint for success and learn from any mistakes they made along the way. It will give you a leg up as you create your own route.
Be OK with not pleasing everyone.
People-pleasing, or trying to win the approval of everyone, can stand in the way of your authenticity. Strive to be yourself and treat others kindly, then let go of worrying about what people think.
Get to the core desires guiding your goals.
What’s really behind wanting that promotion? Are you desiring more autonomy, respect, influence, or the chance to mentor others? Understanding what drives you will help you achieve what you want.
Make sure your goals are SMART.
Goals are more likely to be successful when they are Specific, Measurable, Achievable, Realistic, and Timed. Write down a well-defined goal, like “I will complete 20 minutes of aerobic activity three days this week,” today.
Map out a plan for setbacks.
Setbacks are a part of the process of improvement, so it pays to be prepared. Think about your goal and write down three ways you could cope with adversity. You’ll get your mind used to finding creative solutions.
Measure your growth with baby steps.
Keep track of your goals in your journal, and advance your progress through small, measurable steps. Seeing evidence of consistent forward movement will build your belief in your ability to succeed.
Outline an action plan for your goal.
Think about a goal you’re tackling and create an action plan around it. Write down the where, when, and how in enough detail to boost your confidence so that you can carry it out.
Take trending advice with a grain of salt.
Social media is brimming with life advice—make sure to vet your sources. Check that the experts you follow have the appropriate credentials to ensure you’re not receiving misinformation.
Check in on one person today.
Haven’t caught up with a certain friend for a while? Send them a quick text and find out how they’re doing. Just knowing that you’re thinking about them can go a long way.
Define your personal values.
Your values are like road signs guiding you toward your mission in life. Today get clear on what you value by calling to mind what makes you feel truly alive.
Do 5 minutes of freewriting daily.
Bust out your journal and let your thoughts spill onto the page—without editing yourself. Freewriting allows your subconscious mind to take over, which can offer unique insights into your mindset and motivations.
Leave people feeling uplifted.
Make it a goal to leave people feeling better just because they spent some time with you. Infuse your interactions with kind words, inside jokes, and genuine interest in what they’ve been up to.
List the pros and cons of a desired change.
Write down the pros and cons of what it would mean to make a specific change in your life. Reflect on the advantages of change, and tackle any ambivalence you may be feeling about starting today.
Start a presleep ritual tonight.
You can’t crush your goals if you’re running on empty. Prioritize high-quality sleep by creating a nightly routine to help those eyelids get heavy, like a few gentle yoga poses followed by a soothing meditation.
Take yourself on a date.
Tend to your number one relationship by planning something special—for yourself! Take yourself to that art exhibit you’ve been wanting to see, or cook your favorite fancy meal. You deserve it.
Drop a physical letter in the mail today.
Jot down a note of appreciation and drop it in the mail to surprise a loved one. In our world of instant electronic communication, the extra effort can make people feel valued.
Learn to accept feedback with grace.
See all feedback as information, not a reason to doubt your value or skills. Try to listen without attaching judgments, then take time to process. Remember, you get to decide how you’ll use it to grow and change.
Meet a friend for a movement date.
When endorphin-boosting movement meets oxytocin-inducing social time, you get a one-two punch of positive feelings. Ask a friend to join you for a workout or walk.
Mirror what you want in relationships.
The best way to build the type of relationships you want is to become the qualities you desire. Set the example by raising the bar with how you show up for your friends, family, and romantic partner.
Share a funny memory or meme with a friend."
Laughter is a powerful tool for bonding and can diffuse tension in relationships. Inside jokes can become a shared language. Take a moment to send something funny to a friend.
Strive to be true to your word.
Life sometimes gets in the way of our plans. But try to keep your commitments as much as possible. Trust is the foundation of healthy relationships.
Take a walk in a bustling area.
Sometimes, just being in eyeshot of others can help you feel less alone. Remind yourself that there’s a whole world of connections waiting out there."
Aim to compromise, not win, during conflict.
Are you listening to understand the other person or to try to poke holes in what they’re saying? This distinction often means the difference between an argument that escalates and one that reaches common ground.
Put away screens while out and about.
Don’t let your devices become a barrier to real-world social connection. Stay open to friendly exchanges while waiting in line or walking in your neighborhood by keeping your focus on the world around you.
Set up an animal playdate.
Whether you volunteer to walk dogs at a local shelter one afternoon or visit with a friend’s pet, spending time with animals can boost oxytocin, the feel-good bonding hormone, and fill your social-connection cup.
Try to meet troubling news with action.
Negative news can leave us feeling frozen. But compassion means feeling for someone else’s suffering and deciding to act. Choose one action today, whether it’s donating, writing a letter, or practicing loving kindness.
Try Tonglen to feel your compassion surge.
The practice of Tonglen meditation, or visualizing taking in others’ suffering and sending them happiness and relief, can help you feel deeply connected to the world and find joy in helping others.
Turn toward what energizes you right now.
Do you ever notice that you have endless energy for certain tasks while others deplete you quickly? The things that light you up are like giant arrows pointing toward your purpose. Spend a few moments making a list.
Use “I” statements during confilict.
Instead of saying, “You make me so frustrated,” release the blame and try, “I am feeling frustrated right now.” That small change can help the other person feel less attacked and more receptive to your feelings.
Ask open-ended questions.
Spark deeper conversations when meeting new people by avoiding questions with yes or no answers. Instead of “Do you like your job?” try “What inspired you to pursue your career?”
Challenge social fears with self-compassion.
Critical self-talk amplifies stressful situations. Whenever you hear that inner critic, reframe what it has to say in a more compassionate light. For instance, replace “I’m not good enough” with “I’m doing my best.”
Inject novelty into a long-standing bond.
Resurrect that feeling of an exciting, new relationship by trying something unfamiliar together. New experiences trigger the brain’s reward system, flooding it with the same feel-good chemicals as when you’re falling in love.
List the positives of someone challenging.
Think of someone you have a challenging relationship with, and name three of their most positive qualities. A mindset of acceptance and appreciation can help ease conflict and change how you approach the situation.
Note any triggers related to others today.
Feeling stung after being corrected in a meeting? When others elicit strong emotions, they may have touched upon a limiting belief, like “I’m not good enough.” Use these moments to self-reflect and propel your growth.
Note one nonverbal cue in conversations.
For true understanding to take place, we have to become skilled at reading nonverbal cues, as they make up the bulk of meaning in conversations. Make it a habit to mentally note one nonverbal cue in every conversation.
Pick up a novel to grow your worldview.
Fictional stories allow you to get inside different characters’ heads, exposing you to unique perspectives and experiences. Try choosing stories set in other periods or cultures to broaden your horizons.
Aim for quality over quantity.
Your wellbeing will benefit more from a small, tight-knit circle of dependable friends than a long list of followers on social media. Tend to your close relationships, rather than worrying about the head count.
Be a lifelong emotional explorer.
Building resilience doesn’t mean you’ll stop having big emotions. It just means you learn to respond to them better. Keep noticing, acknowledging, and working through your feelings and the rewards will keep coming.
Carve out 5 minutes for quiet listening.
In today’s culture, we rarely make time for doing nothing. But taking time to drop below your thoughts and listen within can deepen your sense of self-connection and intuition.
Journal about a positive interaction today.
Whether a stranger held the door when your hands were full or a friend showed up for you in a big way, write it down. Keeping a running tally of good deeds encourages a mindset of generosity and appreciation.
Keep up your daily mood check-ins.
Notice how your body is feeling, what emotions are present, and where your energy level is at. Once you’ve established your baseline, ask yourself what you need today to thrive.
See challenges from another viewpoint.
Try to imagine a challenge from another person’s perspective. You’ll create some distance from emotions that might be clouding your point of view.
Work an act of generosity into your day.
Research shows generosity is a key to happy relationships—and it doesn’t have to have a monetary value attached. You might make coffee for a coworker while fixing your own or take a task off someone’s plate.
Creatively express an emotion.
Art can be used therapeutically to express and understand complex emotions. Find a medium you enjoy. For instance, you could paint an abstract work using colors that represent your emotional state.
Find meaning in what you do.
Resilient people find purpose and meaning in their daily lives, which helps push them forward when times get tough. Define what gets you out of bed every day. It could be supporting a cause or being a force of kindness.
Get comfortable with asking for help.
Needing help isn’t a weakness—it’s part of being human. The ability to ask for assistance is a trait shared by confident and emotionally resilient people.
Make mindfulness a habit.
Mindfulness helps us slow down and see emotionally charged situations for what they are—without judgments and expectations. The more you practice, the more you may find you’re able to remain cool and levelheaded.
Make self-care nonnegotiable.
It’s hard to be resilient when you’re worn out and stretched too thin. Make sure you’re prioritizing fatigue-fighting self-care, like healthy food, movement, fresh air, and time for relaxation.
Tend to your social life today.
People with active social lives and strong community ties tend to live longer and have better health. They’re more resilient in the face of challenges, too. Schedule one social event you can attend this week.
Hype yourself up in the mirror today.
Resilient people tend to take pride in their achievements and have unwavering belief in their abilities. Spend a few minutes in front of the mirror reminding yourself of your strengths.
Keep a list of coping strategies.
Develop a self-soothing tool kit that you can draw from during overwhelming moments. Helpful techniques might include breathwork, visualization, vigorous exercise, or calling a friend.
Lighten your emotional load with humor.
Finding humor in a challenging situation can put a stop to negative thinking and help you cope. Research shows humor is associated with greater resilience and the ability to weather stress.
Put a limit on emotional venting.
It’s more than OK to seek social support. Just don’t let your venting session run wild. Talking endlessly about a negative emotion can increase its power over you.
See stress as a power enhancer.
Successfully managing an emotional or physical challenge creates new neural pathways in the brain that support healthy habits, feelings of empowerment, and personal growth.
Take responsibility for your reactions.
Once you see that you have control over how you respond to life, you are free to create ripples of positive change. Just because anger bubbles up doesn’t mean you have to act on it.
Challenge yourself physically.
The stress of exercise helps us adapt to the stress we feel when life throws us challenges. We get used to working through discomfort, knowing it is temporary and will serve our growth.
Defuse an emotion with visualization.
After you’ve acknowledged an emotion and connected with the physical sensation, you can visualize letting it go. Maybe you tuck it into a special box or imagine wading into a river and releasing it to drift downstream.
Find the bright spot in your situation.
Research shows that naturally resilient people explain challenges in optimistic terms. This mindset helps them avoid falling into helplessness and make empowered decisions.
Focus on what you can control.
We can’t control the world around us, but we can learn to control our inner world. Our greatest power lies in consciously choosing how we respond to challenges.
Set a new micro-goal today.
Micro-goals are tiny habits that are easy to stick with, like meditating for one minute every morning. Setting up small daily wins will build your confidence—a major asset when challenges strike.
Shift from “I am” to “I feel.”
Start saying “I feel sad,” rather than “I am sad.” Though it might seem small, this simple shift will help you avoid making feelings part of your identity. It’s also a reminder that emotions are temporary.
Strive to be a lifelong learner.
Studies of lifelong learners show they tend to recover quicker from mental health challenges and have higher self-esteem and sense of purpose and hope. Find an online class, or delve into a book or podcast today.
Dip your toe outside your comfort zone.
Stepping outside your comfort zone can boost your confidence, energy, and creativity—all a recipe for greater happiness. Try something that stretches your abilities today.
Get lost in the vastness of the stars.
Stargazing can create a profound sense of awe—connecting you with something larger than yourself. Stir up the sensation by gazing up at the night sky, visualizing the universe, or contemplating photos of space.
Journal about an emotional reaction today.
Reflect on the day’s experiences, noting which situations prompted strong emotional reactions. How did you handle the feelings that bubbled up? Self-awareness is critical for building resilience.
Locate the emotion in your body.
One way to drop out of your thinking mind is to locate where an emotion resides in your body and breathe into that place. For example, if you feel anxiety in the pit of your stomach, you might try deep belly breathing.
Remember, your happiness is a gift to others.
You’ve committed 60 days to your own happiness, which positively impacts everyone around you. Do something nice to celebrate yourself today. You’ve earned it.
Resist ruminating on an emotion.
You can’t think your way out of an emotion—it has to be felt. Quiet the story you’re telling yourself and simply notice what sensations are arising.
Scan your daily mood check-ins.
Look back at the past month of mood check-ins. Do any patterns jump out at you? For instance, if you seem to be more moody on Mondays, can you put extra support strategies in place?
Create a gratitude vision board.
Create a collage of things that you’re thankful for so it can serve as a visual reminder. Place it somewhere you will see daily to develop a mindset of appreciation.
Gaze at breathtaking natural beauty.
Immense natural landscapes—like mountains, forests, and oceans—can evoke a deep sense of awe and connection to the larger world. Whether you visit in person or virtually, you will stir up feelings of joy and wonder.
Give your body a mood-boosting stretch.
In addition to helping you feel relaxed, stretching boosts happiness-inducing serotonin, a hormone that helps stabilize your mood and reduce stress.
Give yourself permission to say no.
Falling into a habit of overextending ourselves can leave us exhausted and resentful. Setting and upholding boundaries not only protects your wellbeing but also helps keep your relationships strong.
Look into eating more magnesium.
Magnesium deficiency reduces serotonin levels in the brain and can lead to mood disorders. Make sure you’re getting enough by eating rich sources like leafy vegetables, seeds, legumes, and whole grains.
Plan to use one of your strengths today.
Every morning this week, name one of your positive qualities and plan a creative way to use it that day. One study on this technique showed it gave people a happiness boost that lasted for up to six months.
Take a 10-minute dance break.
Pair an upbeat, high-energy playlist with an endorphin-releasing shake. Have a dance party with friends or groove around your kitchen while you cook—just be sure to really let loose.
Tell a friend how much you care for them.
The world’s longest study on happiness identified one major factor that helps us live longer and happier: fulfilling relationships. Take time to cultivate yours today.
Clean up your social media feed.
Are you following any accounts that churn up negativity or impact your self-esteem? Consider unfollowing or muting them for a while. Consciously build a more positive feed to keep your mood high.
Feed your gut flora to boost serotonin.
Did you know 80% to 95% of serotonin, known as “the happiness molecule,” is made in the gut? Support a healthy balance of gut flora by eating more prebiotic-rich foods, like apples, bananas, onions, asparagus, and oats.
Find freedom through forgiveness.
Holding onto resentments can chip away at your happiness and wellbeing. Even if a rift feels unmendable, choose to forgive and let anger go.
Get your daily dose of sunshine.
Low levels of vitamin D, “the sunshine vitamin,” are linked with feelings of depression and sadness. Get outside daily, even if it’s overcast. The UV rays needed to produce vitamin D can penetrate the cloud cover.
Send a note of appreciation to a loved one.
Research shows people who habitually express appreciation experience greater wellbeing, increased happiness, better sleep, less physical illness, and an increased ability to handle stress.
Step out for an “awe walk” today.
A sense of awe doesn’t just happen on mountaintops. You can find it right outside your door. Take a walk and fully absorb the sights—from an orderly line of ants to a flower blooming through a sidewalk.
Volunteer for a meaningful cause.
Altruistic behavior releases mood-boosting endorphins. Research also shows a strong link between compassionate acts and greater wellbeing, happiness, health, and longevity.
Aim to do one random act of kindness today.
Performing acts of kindness can increase levels of serotonin and dopamine (neurotransmitters that boost happiness and foster a sense of connection) in the brain. This phenomenon is often described as a “helper’s high.”
Avoid playing the complain game.
When we’re stressed—or even just socializing—it can be tempting to vent. But all that complaining only reinforces negativity. Get it off your chest, then switch to positively reframing your situation.
Eat chocolate—the darker, the better.
Dark chocolate has alkaloids, methylxanthines, and antioxidants called flavonoids found to positively affect brain chemistry, boosting both mental power and mood. Aim for at least 70% cocoa to optimize these benefits.
Get a lift from a whiff of aromatherapy.
Peppermint- and citrus-scented oils can energize and uplift. Lavender or chamomile can soothe. Rosemary offers mental clarity. And warm scents, like vanilla or clove, can make you feel warm and safe.
Lean into happy moments.
The next time you find yourself feeling happy or blissful, try to savor the sensation. Not only will it amplify joy in the moment, but it will also help the memory become more deeply ingrained.
Nip fatigue-induced moodiness in the bud.
Tiredness and crankiness often go hand in hand. Make sure you’re getting enough sleep, moving your body, and eating nutritious meals. Resolve to get to bed extra early tonight if you can.
Wholeheartedly cheer other people’s wins.
Empathetic joy is the practice of celebrating the successes and happiness of others. Actively celebrating others’ achievements, without comparing them to your own, can bring a deep sense of joy and fulfillment.
Find activities that put you in the zone.
The things that totally absorb our attention often make us happier, too. Dedicate time to getting into a flow state—whether you paint, do puzzles, or swim laps—to boost feelings of satisfaction and fulfillment.
Limit an energy-sapping situation.
Set boundaries in situations that are emotionally taxing or exhausting. That might mean learning to say no when your plate is full, establishing time limits on a project, or communicating your needs in a relationship.
Open yourself up to experiencing awe.
Positive emotions can counteract the effects of stress—and awe is a particularly powerful feeling. Ignite a sense of awe today with sweeping music or a beautiful view or by stopping to admire the colors of a flower.
Start tracking your daily mood.
Our mood-tracking feature makes it easy to notice changes and patterns in your emotional state over time. That way, you can course-correct sooner rather than later.
Take stock of your stress level today.
Flip back through your journal and reflect on challenging moments from the past month. How have the strategies you’ve put in place helped you feel less reactive and bounce back quicker?
Try a hand massage for a hit of calm.
Get the science-backed benefits of a massage on a smaller scale by giving a little love to your hands. Use your thumb to rub your other hand in small circles and feel your stress and tension melting.
Do a mundane activity mindfully.
In an intriguing study, “mindful dishwashers”—those who focused on the warmth of the water and the feel of the dishes and sponge—reported less stress and an improved mood after completing their task.
Find ways to lend a hand today.
Stressful days tend to darken our mood. But performing acts of kindness for others—even as seemingly small as holding open a door—has been shown to help us feel better when we’re stressed.
Listen to mind-calming music.
Music has the power to shift our mental state away from stress. Turn up your go-to happy playlist today, or seek out music with calming frequencies. (Hint: Check out our music library.)
Reach for a small piece of dark chocolate.
Research shows that the flavonoids in dark chocolate help reduce stress hormones, like cortisol, improving your mood and reducing stress. Enjoy a small piece if you need a boost today.
Show affection to a furry pet today.
Spending just 10 minutes petting a dog or a cat can significantly reduce levels of the stress hormone cortisol. Don’t have your own pet? Greet a friendly dog (with the owner’s permission) while you’re out and about today.
Tend to a plant for a few minutes today.
Research shows gardening is a great stress reliever. Whether you get your hands in the dirt or tend to some potted plants, you’ll boost your connection with nature and shift your focus away from negative thoughts.
Uncover the lesson hidden within your stress.
Get curious when you’re experiencing a high-stress moment. What does this response tell you about your values and desires? Turning stress into an opportunity for growth may lessen its negative effects.
Wash away anxiety with a hot shower or soak.
Research suggests that hot showers and baths soothe anxiety because the warmth prompts our brains to release the happy hormone oxytocin. Try one today and imagine your stress washing down the drain.
Add joy to today’s to-do list.
Many of us work long hours or battle an ever-lengthening list of daily to-dos. Today pencil in time to do something solely for pleasure. Even if you can spare only 10 minutes, you’ll let off some steam.
Get grounded when anxiety spikes.
Grounding anchors you in the present moment, taking you out of your head and into your body. Imagine your feet are sprouting roots, or notice each of your five senses, one at a time.
Get some face time with a friend.
When something has you stressed out, it can help to vent to a trusted friend. Talking about the issue can feel like an unburdening, and your friend may see solutions you’ve overlooked.
Sip green tea to soothe stress.
Studies suggest that the high L-theanine content in green tea helps ease stress and anxiety while promoting relaxation. Looking for a caffeine-free option? Try calming chamomile.
Snack on a handful of nuts or seeds.
Optimizing your body’s magnesium levels by snacking on rich sources like nuts, seeds, and greens. This essential mineral helps manage your body’s stress-response system and has a relaxing effect on your muscles.
Splash cold water on your face.
Immersing your face in cold water activates your parasympathetic nervous system, which slows your heart rate and signals the body to relax. Give your face a good splash the next time anxiety creeps in.
Unravel tight spots with a quick stretch.
Stress can lodge itself into our bodies in the form of tightness and tension. Take a break toward the end of the day to loosen any knots for a feeling of overall lightness.
Crack your personal stress-relief code.
Keep up the daily entries in your stress journal. Your ability to spot patterns and track progress is your key to success. Pinpoint what works for you and stick with it.
Name what you’re feeling to loosen its grip.
The next time you’re overwhelmed, name the feeling out loud. Labeling your emotions can reduce their intensity by softening emotional reactivity in the limbic system of the brain.
Reward your efforts to handle stress better.
You’re putting in work that will pay off over a lifetime. You deserve to treat yourself today. After all, self-kindness is another powerful stress-buster.
Snack on citrus fruits to boost resilience.
Boosting your vitamin C intake can positively impact stress, anxiety, energy, and overall mood. Citrus fruits are a classic source, as are bell peppers and cruciferous veggies, like broccoli and cauliflower.
Spend 5 minutes sprucing up your space.
Physical clutter can translate into mental clutter. Dedicate five minutes to tidying your space today—it’s a small step with big impact for your peace of mind.
Visualize a place of perfect calm.
Take a mental vacation by picturing yourself in a peaceful place—ideally somewhere in the great outdoors. Studies show nature visualizations are effective for easing anxiety.
Watch for chronic-stress warning signs.
When the body’s stress response stays switched on, it leads to physiological wear and tear. Look out for symptoms of chronic stress, like frequent headaches, muscle tension, fatigue, or trouble sleeping.
Ban the TV from your bedroom.
Removing this major source of sleep-disrupting blue light will help you wind down and prepare for deeper rest. If you’re looking for something to draw you toward sleepiness, try listening to a sleep story tonight.
Climb into bed with gratitude tonight.
Research shows people who feel more gratitude tend to fall asleep faster and sleep better. Mentally note three things from the day that you’re grateful for after getting into bed each night.
Discuss sleep with your doctor.
If sleep continues to elude you, keep up your nightly routine and speak to your healthcare provider. It’s important to be proactive, as long-term lack of sleep can significantly impact your health and wellbeing.
Drift into a dreamy state with yoga nidra.
This time-tested, research-backed relaxation technique is done lying on your back—making it perfect for practicing in bed. Studies show it can trigger a hypnagogic state where your brain waves slow down.
Enjoy sleep-enhancing fruits this evening.
Eating kiwis, cherries, or pineapples a few hours before bedtime could be your recipe for better sleep. Cherries and pineapples contain melatonin, and kiwis have serotonin, which gets converted to melatonin after dark.
Fill up on more fiber-rich foods today.
Some studies show a lack of fiber negatively impacts sleep quality. Try snacking on fiber-rich kale chips and roasted chickpeas. Both contain beneficial nutrients that promote better sleep.
Scan your sleep journal for patterns.
Flip through your journal today, paying special attention to nights when you got especially good or poor sleep. Can you notice anything those days have in common?
Charge your phone outside the bedroom.
If you struggle to stay off your phone before bed, try charging it in a different room and use a regular, old alarm clock instead. The best way to avoid temptation is to keep it out of sight.
Keep naps brief to fight fatigue effectively.
Long naps might leave you feeling groggy because you’re starting to enter deeper sleep stages. There’s also a risk it can affect nighttime sleep, so resist the urge to keep snoozing beyond a half hour."
Magnify the magnesium on your dinner plate.
Magnesium can be a powerful sleep ally. Not only is it a muscle relaxant, but it also helps produce melatonin. Try to eat more magnesium-rich foods at dinner by including leafy greens, nuts, seeds, or avocado.
Repeat an empowering bedtime affirmation.
Research shows affirmations can help us change our behaviors. Try repeating a nightly affirmation that’s focused on a healthy sleep habit, like “I can let go and relax now.”
Satisfy late-night hunger with avocado toast.
When hunger cravings strike at night, opt for a slice of whole-grain bread and avocado. Whole grains promote steady energy levels, while avocados are rich in sleep-supporting magnesium.
Sink into restfulness with a body scan.
You may be hopping into bed with a body full of tension—and you may not even be aware of it. This relaxing meditation technique will guide you to release one area at a time.
Take acidic foods off your nighttime menu.
If you’re part of the third of the population who get heartburn, avoid acidic foods at night. Tomatoes and citrus fruits are some of the biggest culprits. Keep them off the menu for at least three hours before bed.
Aim for a serving of fermented foods today.
Studies show eating probiotic-rich fermented foods can scale back stressful feelings, perhaps because the feel-good hormone serotonin is mainly produced in the gut. Pile some yogurt, pickles, or kimchi on your plate today.
Connect with the earth for deeper rest.
Direct contact with the earth’s surface may help lower cortisol levels and promote deeper, more restful sleep. Try walking barefoot outside or gardening during the day.
Fall back asleep with 4-7-8 breathwork.
Waking up in the middle of the night? Try this mind-soothing breathing technique: Inhale for four seconds, hold for seven, then exhale for eight. Keep it up until you start drifting off.
Get morning sunlight to sleep better.
Morning sunlight helps set your circadian rhythm, reducing daytime fatigue and improving nighttime sleep. Don’t worry about the weather—sunlight that’s filtered through clouds or rain can still have positive effects.
Leave bed after 20 minutes of restlessness.
That way, you avoid creating a connection between your bed and feelings of frustration. Do something relaxing in another room in low light, then crawl back under the covers when you’re sleepy again.
Limit late-night social outings.
When late-night fun starts infringing on your sleep too often, it can become a drain on your health and wellbeing. Try to adjust your social calendar to meet your sleep needs as much as possible.
Reserve your bed for sleep and sex only.
Though it’s tempting to get cozy while working or watching TV late at night, you want to create a strong association between your bed and sleep.
Be proud of yourself.
Confidence is a powerful motivator. You’ve put in the effort and are hopefully experiencing positive mind-body results.
Find areas of friction in your sleep routine.
Notice if there are any parts of your routine you tend to resist. Identifying challenges is critical in building a solid routine for a lifetime of quality sleep.
Note your mood first thing in the morning.
Keep a journal by your bed and note your mood each morning to help assess your sleep habits. Start to look for patterns on days you wake up feeling groggy or cranky.
Play pink noise for sound sleep.
You’ve probably heard of white noise, but have you tried pink? Pink noise has a consistent frequency, like steady rain or wind, and can deepen sleep when played throughout the night.
Set an intention before falling asleep.
Focusing your mind on a positive thought or goal before sleep can create a sense of calm. It could also help influence your subconscious mind, leading to peaceful dreams and more restful sleep.
Silence alerts and notifications before bed.
Don’t let a steady string of pings keep you from peaceful sleep. If you’re concerned about missing emergency calls from loved ones, you can set exceptions in your phone’s settings.
Snack on a banana with chia seeds at night.
Looking for a late-night snack? Bananas contain muscle-relaxing magnesium and potassium, and the carbohydrates aid in producing melatonin. Sprinkle on chia seeds for an extra boost of protein, fats, and fiber.
Ask your body what it needs today.
Develop a daily practice of checking in with your body. Are you experiencing tension or discomfort? Are you feeling stronger and ready to step up your routine? Tune in and identify any areas that need attention.
Boost your B vitamin levels.
Research shows a lack of B vitamins impairs our ability to perform higher-intensity exercise. Add more leafy greens, lentils, nuts, and seeds to your meals for a B vitamin boost.
Get your daily dose of omega-3s.
Research shows that consuming more omega-3 fatty acids is associated with better sleep quality. Try eating more chia seeds, flaxseed, and walnuts.
Overcome an area of friction.
When do you struggle most to prioritize movement? Make a plan to address it, whether it’s packing your gym bag before going to bed or sticking a motivating note on your mirror.
Ramp up your routine today.
Now that you’re getting stronger, find one small way to add more challenge to your routine. For example, you could slightly increase your walking speed or try a new movement, like squats.
Shake out tension and stress.
Shaking your body can help loosen built-up tension and ease an overstimulated nervous system. The next time you feel stress creeping in, stand up and give your body a good shake.
Turn your kitchen into a dance party.
Make a playlist of your favorite high-energy music, and dance around your kitchen while you cook or wash dishes. Not only will it get your heart rate up, but it will also make dinner prep a lot more fun.
Fuel your workout with complex carbs.
Carbohydrates are the body’s fuel. If you don’t get enough, you risk breaking down muscle for energy. Fill up on fruits, veggies, and whole grains two hours before you exercise or right after morning workouts.
Mix up your movement today.
Doing the same thing day in and day out can lead to boredom or a progress plateau. Try a new activity, like strength training, yoga, tai chi, or dance, today.
Pack more protein into your meals.
Protein is critical for building and repairing muscles. Adding more to your plate after exercising can help speed recovery time, support immune function, and enhance lean body mass.
Put your balance to the test today.
Balance training is often overlooked. But it’s critical for maintaining stability and preventing injury. Spend some time challenging your balance today, whether that’s taking a yoga class or standing on one foot.
Round up friends for a fitness challenge.
Use friendly competition as a form of motivation and accountability. Invite friends, family, or coworkers to share their weekly steps or movement minutes.
Sneak movement into mundane moments.
Find creative ways to work movement bursts into routine moments. For example, you could do calf raises while brushing your teeth or squats while in the elevator.
Take your next call or meeting on the go.
Have a catch-up call or a meeting that doesn’t require screens? Grab your earphones and chat while you walk. You’ll get some steps in and maybe even get your creative juices flowing.
Create your own power mantra.
Reinforce your self-worth and inner strength daily so you can call upon it during trying times. Research shows positive affirmations are effective at boosting confidence.
Don’t wait until you’re thirsty to hydrate.
When you sweat, you lose fluids so it’s important to stay hydrated. Aim for eight ounces of water 30 minutes before you work out, and follow up with another eight ounces afterward.
Find a form of exercise you love.
You want your movement to challenge you. But that doesn’t mean it can’t be fun. Many apps and studios have free trials—experiment until you find the right fit.
Place reminders in easy-to-spot places.
Set up visual reminders that it’s time to move. For example, you might put your active gear out before going to bed or place a sticky-note reminder on your mirror.
Revel in that post-movement high.
Moving your body can be the ultimate pick-me-up. Savor the positive feelings after your session and you’ll start to crave movement more and more.
Treat exercise like an appointment.
Give your commitment an added layer of importance by physically adding it to your calendar. Using our reminders feature is another helpful way to stay on track.
Add an extra perk to your movement plans.
Reserve your favorite podcast for your daily walk or catch up on your favorite show on the treadmill. Rewards are a powerful motivator and an important part of building lasting habits.
Celebrate today’s major milestone.
You’ve been working on your new habit for two months now, bouncing back from setbacks and reinforcing your self-belief. Research shows you’re well on your way to lasting change. You deserve to celebrate!
Chase negative self-talk with “but.”
Starting new habits can be hard. If you find yourself enganging in critical self-talk, finish the sentence with “but.” For example, “I can’t do this, but if I keep trying, I will succeed.”
Get clear about your movement goals.
What led you to make mindful movement your goal? Are you looking to de-stress, get stronger, or run your first 5K? Understanding your why will help increase your motivation.
Plan when and where you’ll move this week.
Schedule your movement goals for the week, being as specific as possible. The less room for ambiguity, the easier it will be to follow through with your plans.
Post a positive note on your mirror today.
Show your future self some support by posting an encouraging note on your mirror. Start your day with a reminder that you believe in yourself."
Slip your habit into a conversation today.
It can be tempting to keep your habit to yourself—that way, no one will know if you fail. But letting others in on your goal keeps you accountable, and there’s power in saying it out loud.
Be patient with backsliding.
Research suggests it might take anywhere from a few weeks to several months for a new behavior to become automatic. It’s OK if you slip up. Use the tools you’ve learned (like setting reminders) to get back on track.
Be your own backup on high-stress days.
Stress is one of the biggest culprits when it comes to slipups. Record an empowering voice note today (or write yourself a letter) to use for encouragement on challenging days.
Cater to your strengths.
There may be room to shape your habit while still getting the same benefits. For example, if you want to take an online class but have trouble sitting still, find an audio version and listen on a walk.
If you slip up, identify the trigger.
Did a late night have you skipping your morning meditation? Or maybe working overtime sends you spinning back into old habits? Once you know the trigger, you can plan ahead to avoid future slipups.
Make your habit more specific today.
The less wiggle room you give your habit, the greater your chances of success. For example, instead of saying “I’ll walk on my lunch break,” try “I’ll walk for 15 minutes during the first half of my lunch break.”
Make your habit part of your identity.
Our behaviors are a reflection of our identities—like staying up late because you consider yourself a night owl. So if you’re trying to wake up earlier, start referring to yourself as a morning person today.
Peruse your journal entries today.
Look back over your journal and reflect on the positive emotions that your habit stirs up. Remind yourself that your efforts are adding value to your life."
Vividly imagine your future self.
Visualize a full day in the future when your habit is deeply ingrained. How do you move through life as a morning person or someone who meditates every day?
Banish the all-or-nothing mentality.
When it comes to habits, anything is always better than nothing. Even if you can move your body for only 30 seconds today, do it. Check off a win for consistency.
Diagnose your habit’s weak spots.
What’s the top obstacle you face in reaching your goal? If it’s significant enough, it may be time to experiment. For example, if you regularly sleep past your alarm, try shifting your habit to later in the day.
Make your goal your morning mantra.
Research shows saying your goals out loud to yourself makes you more likely to do them. And it may help increase your sense of self-worth, too. Repeat your goal like a positive affirmation to boost motivation for the day.
Make your habit more obvious today.
Keep your habit in your line of sight. For example, if you’re trying to up your hydration, leave your water bottle where you’re sure to see it first thing after waking up.
Note how your habit makes you feel today.
Journaling after your habit will help infuse it with positive feelings. By writing down statements like “I felt focused and proud after meditating during lunch,” you’ll train your brain to start craving your new routine.
Reflect on a roadblock you’ve overcome.
Reflection is a key step in rewiring habits. When you look back and see how you stayed committed and bounced back from setbacks, you’ll develop a firmer belief in yourself.
Savor the short-term benefits of your habit.
Habits are about long-term change, but they can still offer short-term rewards. Revel in the positive feelings you identified yesterday as you complete your new habit today.
Be consistent, but not too rigid.
Missed your Tuesday morning fitness class? Don’t consider the day a wash. Take an online yoga class at home after work and still celebrate it as a win.
Celebrate the days you struggle.
Did you walk more of your run than usual today? Celebrate yourself. The days when you’re tired yet you still show up are the most important days of all.
Don’t rely on motivation to achieve success.
Expect to have days when your motivation drops off. That’s when the tools you’re learning really come into play. Habits aren’t formed through willpower alone.
Never miss your habit twice.
Missed days are going to happen; they’re not habit-breaking events. But missing your habit twice in a row could become a slippery slope. Institute a firm “never miss twice” rule.
Shift from “I have to” to “I get to.”
This simple shift in your self-talk will help you focus on what you like about your new habit. Your efforts toward positive change are not an obligation; they’re an opportunity.
Start your habit the same way every time.
Give your habit a simple first step, like putting on your headphones first before every walk. On days when your motivation wanes, tell yourself you’ll do just that first step. Often, the rest will follow automatically.
Aim to improve by just 1% each day.
Is it time to grow your microhabit? Remember that small wins lead to long-term success. Focus on steadily and incrementally improving, like walking an extra 100 steps every day.
Score your progress on a scale of 1 to 10.
Get honest with yourself about your progress—it shapes your belief in your ability to succeed. Remember that no matter your answer, today is a brand new day.
Stay focused on one new habit at a time.
Habits take conscious effort before they become automatic. Research shows we’re more successful if we focus on one behavior at a time. Give your habit 60 to 90 days of focused attention before moving on.
Add a post-lunch walk to today's menu.
Walking after lunch can support digestion and reset your focus. Practice mindful walking and focus on the sensation of each step and your breathing.
Aim for a 20-minute workout today.
Just 20 minutes of moderate-intensity exercise are all you need to achieve maximum health benefits. There's a trick to knowing you've reached moderate intensity — you should be able to talk but have difficulty singing.
Aim for consistency over intensity.
Any movement is always better than nothing. Even if you can stretch for only 30 seconds today, do it. You are proving to yourself that you can stay consistent.
Avoid slouching after eating today.
Pay extra attention to your posture after meals and resist the urge to slouch. Slouching compresses your abdominal organs, which can interfere with digestion.
Be patient with your progress.
Forming a habit often takes longer than the frequently cited 21 days. Give yourself time, and try our reminders feature to effortlessly stay on track.
Boost your mood with a jog.
Break a sweat for your mental health today. Research shows that raising your body temperature enough to sweat, whether through exercise or sauna use, can boost your mood — and even help treat depression.
Boost your mood with short movement bursts.
Even short bouts of exercise can release mood-boosting endorphins. Schedule quick, moderately intense movement breaks throughout the day. Aim for 150 minutes total per week to reduce your risk of depression.
Celebrate each small win.
Did you navigate a high-stress situation without getting frustrated today? Acknowledge and reward your victory! Give yourself credit for every win to build your confidence for the future.
Clarify your priorities for the day.
Clear and specific goals set you up for success. For example, "I will walk for 30 minutes on my lunch break" is easier to stick with than "I will exercise today."
Create an easily achievable micro habit.
Make your goal feel less daunting and more doable by starting with a very small habit. For example, try two 10-minute bursts of daily exercise instead of committing to a full hour at the start.
Create an inspiration board.
Compile images and quotes that inspire you into a digital or physical collage. Spend a few minutes each day reflecting on your board to keep your goals in sight.
Declutter one small area at work or home.
Tidying up is a tiny step that can have a huge impact. It provides visual proof that you are working on increasing your efficiency. Dedicate 5 minutes to decluttering today for your peace of mind.
Do one thing to set the tone for your day.
Admiral William H. McRaven famously advised starting the day with a simple task, like making the bed. He argued that this small act of discipline can have a ripple effect, bringing a sense of accomplishment into your day.
Don't sacrifice sleep for short-term gains.
Pushing ourselves to the limits is counterproductive. Research consistently demonstrates the importance of sleep for cognitive function, emotional wellbeing, physical health, stress reduction, and long-term health.
Exercise outdoors for bonus benefits.
Outdoor exercise is often reported to be more revitalizing and enjoyable, contributing to greater overall energy and decreased feelings of tension, stress, anger, and depression.
Explore an intriguing topic for 10 minutes.
Dedicating time each day to a subject you enjoy is a form of self-investment. Whether through podcasts, books, or online classes, this habit can have a profound and positive impact on your life.
Find a resilience role model.
Researchers found that resilient children usually had an inspiring role model in their life. The next time you’re facing a challenge, think about how someone you admire might handle the situation.
Find a workout accountability friend.
We're often less likely to back out of commitments when we've made them to a friend. Share your goals with a supportive pal to increase your accountability.
Find every opportunity to take the stairs.
Research suggests a relationship between bone health, specifically osteoporosis, and cognitive decline. Opt for the stairs as often as possible to support strong bones and a sharp mind.
Focus on the journey, not the destination.
Rather than fixating solely on some end result, strive to enjoy the experiences along the way. Living in the present moment can increase satisfaction and help you stay on track.
Focus on your breathing while moving.
Focusing on your breath helps center your mind, reducing distractions. This heightened awareness can improve the quality of your movement, making it more deliberate and precise.
Frame your goal as a positive statement.
Our brain likes positive things. Instead of saying, "I will give up eating chips," try, "I will allow only foods that feel supportive into my body."
Give your habit your full attention.
Until your habit becomes ingrained in your subconscious mind and feels like second nature, make sure you are present and mindful while performing it.
Give your progress a new score.
After 30 days of forward momentum, does your habit feel easier? Give your progress a new score on a scale of 1 to 10. Keep working on your habit until it feels like second nature.
Give yourself a genuine compliment.
Call out your strengths, accomplishments, or admirable qualities. Set a reminder to do this at least four times today to make positive self-talk your default.
Give yourself a pep talk in the mirror.
Harness the power of positive self-talk by repeating some encouraging words for yourself. Say them softly to yourself and then loudly to build confidence and stay focused on your goals.
Hold 5 yoga poses for as long as you can.
Here is today's challenge. Hold these five yoga poses for as long as you can: Tadasana (Mountain Pose), Phalakasana (Plank Pose), Utkatasana (Chair Pose), Vrksasana (Tree Pose), and Virabhadrasana II (Warrior II Pose).
Hook your habit to one you do routinely.
This science-backed technique is known as habit stacking. Rather than starting a new routine, you're building on one you already have — like doing 3 minutes of deep breathing immediately after brushing your teeth.
Identify the habit loops keeping you stuck.
Habit loops keep us repeating unwanted behaviors. They have three key components: the trigger, the behavior, and the reward. What cues trigger your habit, and what reward keeps you motivated to do it again and again?
Identify what triggers an unwanted habit.
Do you tend to grab a snack when you're bored? Or scroll on your phone after hopping into bed? Recognizing what triggers your habit can help you avoid undesired cues or create new ones that support change.
Initiate healing with mindful movement.
Trauma can manifest as a disconnection from the body or a sensation of being frozen or stuck. Movement can play a significant role in helping clear these effects so healing can begin.
Keep your schedule and workspace in order.
Activate boss mode by keeping your schedule planned, your workspace and materials organized, and your environment clutter-free.
Kick-start your day with morning journaling.
Spend 5 minutes each morning jotting down your goals, intentions, or things you're grateful for. Morning journaling sets a positive tone for the day and promotes a growth-oriented mindset.
Know your why before starting a new habit.
As you get ready to tackle a new wellbeing goal, take a moment to reflect on why you want to change. Understanding your motivations and anticipating potential challenges are crucial for long-lasting transformation.
Make one tweak to your routine tonight.
Now that you’ve identified areas of friction, try making one small swap in your sleep ritual tonight. For instance, you might experiment with listening to music instead of a sleep story as you drift off.
Make relaxation nonnegotiable today.
Stress can block your full potential. Finding ways to calm and center yourself is essential for optimizing your emotional resources and maintaining a clear and focused mindset.
Make self-talk your secret weapon.
Every day, stand in front of the mirror and repeat a positive affirmation that resonates with you. Say it loudly and really own it to remind yourself that you have the agency to make change.
Make today No Complaint Day.
Challenge yourself to go a whole day without complaining or expressing negative thoughts. Whenever you catch yourself mid-complaint, try to reframe the thought in a more positive light.
Make your daily commute a mindful moment.
Rather than rushing or stressing, resolve to use your commute as an opportunity for mindfulness and reflection. Whether you're driving or taking public transportation, try to stay present with your surroundings.
Master your focus with the Pomodoro method.
Set a timer for 25 minutes and commit to staying focused on a task the whole time. When your time is up, reward your efforts with a 5-minute break.
Meet setbacks with self-compassion.
Research shows that self-compassion helps you stick with your goal after a setback. Take some time to journal and remind yourself it's OK to slip up. Harsh self-criticism will only derail your progress.
Minimize distractions in your environment.
Today, try to identify and eliminate common distractions in your environment. This may include turning off notifications on your devices or finding a quiet workspace.
Note the takeaways from today's experiences.
Life sends us daily opportunities to learn. But we often miss them. Use notes or a journal to write down lessons and feedback from your daily experiences.
Once you decide on a habit, schedule it.
Treat your new habit like an appointment. Commit the time by physically adding it to your calendar or using our reminder feature.
Pair your habit with something you enjoy.
Attach your habit to something you love to build positive associations. For example, if you revel in your morning coffee, you might do 5 minutes of meditation while it brews.
Pencil in time for movement today.
According to habit-formation research, consistency is key. By scheduling your movement, you're more likely to develop a routine, which eventually becomes a habit.
Perk up your posture while sitting today.
Research shows that how we hold our body can affect our state of mind. Slouching, for example, seems to lower self-esteem and mood. By contrast, sitting upright boosts self-confidence and resilience to stress.
Plan when and where to do the habit.
Get clear on how you'll integrate this habit into your life. Make it super practical and leave no ambiguity. This is one of the most important keys to success.
Pump the brakes with a 2-minute pause.
When feeling overwhelmed, ease out of overdrive by stepping away for a 2-minute mindful pause. Focus on the flow of your breathing to regain composure and concentration.
Rearrange your surroundings for success.
Change the environment associated with your unwanted habit to disrupt the routine. For example, if you want to break away from a bad relationship, begin my auditing your surroundings for anything that pulls you back in.
Rebrand a failure as an opportunity.
Reflect on a past challenge and its underlying causes. Once you've extracted the lesson, you can transform the label of "failure" into "opportunity."
Research the benefits of curbing a bad habit.
Knowledge fuels motivation! The more you know about the negative consequences of your bad habit and the potential positive outcomes of a new habit, the more likely you are to stay committed to change.
Reserve time tonight to recap your day.
Take a moment this evening to reflect on your day. Acknowledge any challenges and note adjustments needed for improvement. Self-accountability fosters growth.
Revisit the tips shared so far.
Just like your habit, these tips should be repeated regularly. Keep your journal going, set reminders, and visualize your success. You've got this!
Reward your progress, no matter how small.
In addition to providing an extra incentive to stay committed, rewards help reinforce your habit and boost self-confidence. What small milestone can you celebrate next? How will you reward yourself?
Schedule a midday dance break.
We often overlook dancing as a serious workout. But it offers an impressive range of cardiovascular, cognitive, emotional, and social benefits. Aim for daily 10-minute sessions to reap these rewards.
Schedule a movement date with a friend.
Make your next get-together a workout or a walk. Shared movement encourages co-regulation — when we influence each other's emotions in a harmonious way — helping to switch off the stress response.
Score your potential on a scale of 1 to 10.
Your perception of your potential shapes your attitudes and actions. It can either propel you forward or hold you back. Be honest with your answer; this is just your starting point.
See slip-ups as learning opportunities.
Starting healthy habits often takes multiple attempts. Instead of getting discouraged, reflect on what you can do to strengthen your habit going forward. Maybe it's setting reminders or sweetening your reward.
See the great strides you've made.
Review your journal today and reflect on how far you've come and the new or strengthened connections you've made. Keep it up! Relationships need tending to flourish.
Seek support and accountability.
Sharing your goal with friends or joining support groups helps keep you accountable when your motivation wanes. You may also gain insights and feedback that can make reaching your goal easier.
Set a 5-minute movement reminder.
Adding bite-size exercise "snacks" into your day can boost your mood and counteract the effects of sitting. Set a reminder to move for 5 minutes and notice how it makes you feel.
Set a reminder to give your brain backup.
Setting a reminder helps you stay consistent while relieving your mind of the task of remembering. The more you repeat a habit, the better your results.
Set up visual cues to achieve your dreams.
Put up inspiring visual reminders of your goals. For example, place a sticky note with a quote from a career role model on your coffee maker, or hang an image that encapsulates your dreams.
Spark connections outside your usual group.
Mix it up by spending time with new company — someone outside your typical social circle. It's a great way to expand your worldview, while creating meaning and social connection.
Spend 5 minutes prioritizing today's tasks.
Empower yourself to make better decisions and maintain a sense of control over your day. Spend a few minutes each morning organizing your to-dos to align your efforts with your goals.
Squeeze in a mini-workout session today.
Boost your energy and focus with a quick mini-workout challenge. There's no better time than now. It could be a set of push-ups, a round of squats, or a short yoga session.
Start journaling to spot patterns.
Write down your successes and challenges to recognize patterns and stay on track. Sometimes, we're not even aware that we pick a fight with our partner or turn to unhealthy foods after a tough day.
Start small and give habits room to expand.
Starting small lays the groundwork for expanding your healthy habit in the future. By letting your motivation and confidence increase gradually, you'll give your habit staying power.
Start with 5 minutes and gradually increase.
Begin with short mindful movement sessions and gradually increase the duration as you get comfortable. For example, choose four yoga poses to hold for 1 minute each, followed by a minute of breathwork.
Stay limber with a stretch routine.
Enjoy more flexibility and freedom of movement by starting a stretching habit. Over time, stiffness will begin to melt away, allowing for greater lengthening of your muscles.
Strive for transparency and clarity today.
Find an opportunity to flex your communication skills today. Focus on open and honest conversations to build trust and understanding in your relationships.
Supercharge your workouts with mindfulness.
Mindful movement, like mindful walking and tai chi, has been shown to reduce stress hormones and ease anxiety. Transform any workout into mindful movement by focusing on the sensations in your body.
Surrender any tension with Child's Pose.
This resting yoga pose helps stretch the back and hips, promoting deep calm and relaxation. Try it while draped over a pillow for maximum stress-melting benefits.
Take 5 minutes to time-block your schedule.
Dividing your schedule into blocks of time empowers you to make the most of each day. By prioritizing tasks and efficiently allocating resources, you'll make it easier to move toward your goals.
Take a brisk walk for heart health benefits.
Brisk walking is usually between 50% and 70% of maximum heart rate — the sweet spot for health benefits. Use the talk test to find the ideal pace. You should be able to talk, but singing should feel challenging.
Take a new skill for a test-drive today.
What skill have you always wanted to learn? Commit to one exploratory session as the gateway to a lifelong love of learning, creativity, and growth.
Take accountability for a misstep today.
Acknowledging mistakes and actively working to set things right will fast-track your personal growth. It also builds problem-solving skills and stronger relationships — key ingredients to reaching your full potential.
Take one step for your happiness today.
Decide on one thing you’ll do purely for enjoyment and stick to it. It could be as simple as watching a comedy or stopping by your favorite coffee shop.
Take stock of how far you have come.
Amazing work! You are well into your journey of creating and maintaining a new habit. Reflect on how you are feeling after 30 days and outline a plan for the future.
Tally up your daily movement.
How much movement do you practice in a week? Take a few minutes to reflect. The first step to optimizing our movement routine is becoming aware of how active we already are.
Tame inflammation with aerobic exercise.
Regular aerobic exercise — the kind that makes you sweat — reduces inflammation and stress hormones, like cortisol. Aim for at least 20 minutes daily to activate these health benefits.
Today find ways to up your steps.
Increase your daily step count with small tweaks to your routine. Park at the farthest end of the lot, take the long route to the office kitchen, or run a local errand on foot.
Try on another person's perspective.
Empathy for others starts with learning to shift your perspective. Spend some time imagining what it's like to see the world through someone else's eyes.
Try these 5 yoga poses at bedtime.
Evening yoga can help switch on the body's relaxation response and get you in the mood for rest. Poses like Mountain, Downward-Facing Dog, Tree, Warrior II, and Legs-up-the-Wall can be especially sleep-inducing.
Untap your potential with mindful breathing.
A 5-minute mindful-breathing break can help you cut through distractions and become fully present with the task at hand. Focus on the sensations of your breath flowing in and out.
Use core power to keep injuries at bay.
Your core is your secret weapon for injury prevention. But you have to engage those muscles to activate the benefits. Consider exercises like Pilates for core strengthening.
Visualize successfully owning that habit.
Imagine the results of sticking with your new habit. By visualizing success, we trick our minds into believing we have already achieved it so change becomes more likely.
Visualize your potential expanding.
Close your eyes and reflect on your score from yesterday. Just breathe, relax, and visualize your energy expanding and your potential increasing. What you see in your mind's eye, your brain has already accomplished.
Wake up with a stretch to hydrate your body.
Did you know there's more to hydration than water? Stretching helps hydrate fascia — your body's connective tissue. Just 3 to 5 minutes can ease stiffness and help you feel more alert.
Walk a mile after dinner tonight.
Walking stimulates the stomach and intestines, helping your body process and absorb nutrients more efficiently. It also helps prevent spikes in blood sugar levels.
Wave away thoughts that derail your goals.
Our inner voice can sometimes swerve us back into old patterns. Be mindful of when your inner script may not be in your best interest, and use the movement of your hands to physically wave the thought away.
Add positive affirmations to box breathing.
Try this breath practice for several rounds. On the inhale, mentally repeat, "I am happy." Hold as you repeat, "I am at peace." Exhale and say to yourself, "I release stress." Hold again and repeat, "I am content."
Approach uncertainty with curiosity.
Today, ask yourself, "What could go right?" Viewing the unknown with curiosity, instead of fear, will help you live authentically and courageously.
Balance big emotions with box breathing.
The box breathing technique — where you inhale, hold, exhale, then hold again for the same count — can bring on immediate calm and improve your mood. Keep it in your tool kit for emotionally charged moments.
Be consistent with your boundaries.
Know your emotional limits and communicate them to others. Boundaries prevent emotional overload and help maintain healthy relationships.
Blend up a mood-boosting smoothie.
Bananas, blueberries, flaxseed, cinnamon, spinach, honey, and raw cacao powder all contain nutrients that support a better mood. Add a splash of almond milk and you're good to go.
Break out your running shoes.
You don't have to be a runner to experience runner's high, a feeling of euphoria caused by the release of endorphins. Just put on your shoes and head out. You can start with a mix of walking and jogging.
Breathe deeply before an emotional reaction.
Deep breathing activates the parasympathetic nervous system, soothing stress and helping you avoid emotional flare-ups. To deepen your breath, imagine the air going fully into your belly.
Bring on the zzz's with bedtime breathwork.
Set the stage for high-quality sleep. Deep-breathing exercises help switch on the relaxation response, priming your body and mind for a tranquil night's rest.
Build an emotional support system.
Create a supportive network of family and friends you can lean on during difficult times. Strong social support is crucial for coping and emotional resilience.
Build emotional awareness with a body scan.
Body-scan meditation involves paying attention to the sensations in each part of your body, one at a time. Practicing it regularly can help you get better at recognizing and accepting your feelings.
Build the subconscious belief "I am happy."
When you consistently affirm that you are happy, you create a self-fulfilling prophecy. By believing in your own happiness, you're more likely to engage in behaviors and decisions that lead to a happier life.
Carve out quality time with a loved one.
Snuggling — whether with a person or a pet — can be an instant stress reliever. That's partly due to the release of oxytocin, a hormone associated with bonding and relaxation in both animals and humans.
Carve out time to look inward today.
Why have you decided to begin the journey of building emotional resilience? Take time to journal about it today. Self-awareness is a critical component of emotional wellbeing.
Catch yourself when catastrophizing.
Imagining the worst-case scenario? Ask yourself how likely it is to happen and what other outcomes are possible. This key aspect of cognitive behavioral therapy offers an escape from spiraling negative thoughts.
Celebrate your sleep successes.
Acknowledge your progress, and plan to keep your new habits going strong. Celebrating each small win helps reinforce positive changes.
Celebrate your wins and recommit to change.
Savor your stress successes, both big and small, and make a plan to keep it up. You can use these tips all over again to stay firm on the changes you've made.
Challenge "all or nothing" thoughts.
Notice when you're thinking in absolutes, like "I never do anything right." Reframe those thoughts in a more balanced way to build your resilience to stress and anxiety.
Champion the successes of others.
That feeling of genuine happiness for another person's good news? We call that empathetic joy. Keep practicing it until it becomes effortless to boost your own levels of joy.
Check your happiness levels.
How are you feeling? Reflect on the practices of the past month and how they've impacted your daily mood. Noting your progress is a great way to boost your mental wellbeing.
Clear your mind with a worry list.
Research shows we fall asleep faster when we write a to-do list before bed. Jot down what you want to work on in the morning, then cross off items throughout the day.
Create a peaceful pre-sleep ritual.
A consistent bedtime routine signals your body that it's time to wind down. Use calming sleep cues, like reading or music, to fall asleep effortlessly.
Curb your caffeine intake today.
Caffeine can amplify the stress response and disturb sleep, intensifying stress and anxiety. Consciously start cutting your intake. Try breathwork for a natural buzz.
Decide to release resentment here and now.
Think of some resentment you're holding onto and choose to let it go here and now. Unburdening yourself from the weight of past pain is the greatest gift you can give yourself.
Defuse stress with box breathing.
Box breathing can instantly switch off stress by triggering the body's relaxation response. Make it your go-to tool for quick relief when stressful moments strike.
Dim the lights as bedtime nears.
Dim lighting helps signal the body that it's time for sleep. Your body ramps up melatonin production in response to darkness.
Ditch blue light for peaceful nights.
Blue light and bedtime are not a great mix. This spectrum of light — emitted by phones, computers, and TVs — can suppress sleep-inducing melatonin. Power down screens an hour before bed.
Do one thing for pure enjoyment today.
We often punt the things we enjoy down the road. Today, DON'T. Do one thing solely to raise your level of happiness, a core element of wellbeing.
Drift to sleep with soft, soothing music.
Soothing sounds help lull you toward deep and restful sleep. Experiment with sleep soundtracks, colored noise, and brain wave music to find what works best.
Ease into sleep mode with evening yoga.
Add some gentle yoga poses to your twilight hours. Research shows yoga can boost your sleep quality and reduce insomnia.
Elevate your sleep game with comfy bedding.
Ensure your bedding is season-ready and choose a mattress and pillows that offer comfort and support. Quality bedding is key for blissful sleep.
Empower your mindset today.
Don't fear challenging situations; they help mold you into your strongest self. This empowering mindset is the psychology of success.
Empower yourself to say no.
Get comfortable with saying no to what doesn't align with your priorities or values. Setting boundaries is an essential part of self-connection and self-care.
Ensure your bedroom is dark, quiet, and cool.
Prime your body for rest before your head even hits the pillow. Creating a cool, dark sleep oasis will get you in the mood for slumber.
Fact-check your negative thoughts.
The next time your self-talk skews negative, ask yourself if the thought is really true. Challenging negative thoughts helps nurture a positive mindset and reduce anxiety.
Find joy in your journey.
Be proud of the work you've done and resolve to keep it up. Each time you savor a small joy that you might otherwise overlook, it's a win.
Find ways to defuse daytime stress.
Schedule moments of stress relief throughout the day rather than letting it build. Keeping stress levels in check will help you fall asleep faster.
Flip the script on negative self-talk.
Critical self-talk amplifies stressful situations. Whenever you hear that inner critic, reframe what it has to say in a more compassionate light. For instance, replace "I'm not good enough" with "I'm doing my best."
Focus on your feet when feeling overwhelmed.
Directing your attention toward physical sensations — like the feeling of your feet on the ground — helps bring you back to the present moment, away from distressing emotions.
Forgive yourself; it's the key to happiness.
Letting go of self-criticism leads to inner peace and happiness. Allow yourself to move on from mistakes so the lessons can serve your growth.
Fuel connection with mindful breathing.
Close your eyes, take a few deep breaths, and pay attention to the sensations of each inhale and exhale. Becoming more present in the moment allows you to connect with yourself.
Gauge your sleep needs and struggles.
Reflect on your sleep needs and identify your biggest hurdles to a great night's rest. Journaling about your sleep will help you gather insights.
Get creative to sideline stress.
Creative hobbies can have an immediate therapeutic effect. Whether you are doodling or creating a Monet-like masterpiece, the impact is the same. So flex that creative prowess!
Get curious about your feelings every day.
As you investigate your feelings, you'll develop a deeper understanding of emotions. Not only will you learn to handle them with more ease, but you'll also become adept at responding to the feelings of others.
Get moving in 10-minute bursts.
Take 10 minutes today for a quick movement break. Exercise reduces stress hormones and triggers the release of endorphins, the brain's feel-good neurotransmitters.
Get personal during today's conversations.
Sharing personal stories during conversations brings us closer. Studies show it activates reward pathways in the brain, so we enjoy the time spent together even more.
Get solid nightly shut-eye.
When we’re fatigued from lack of sleep, we’re more likely to be emotionally reactive. Plus, we’re more prone to negative thinking. Prioritize a good night’s rest to keep a better handle on your emotions and impulses.
Give someone a compliment today.
This simple kind act can increase your levels of serotonin and dopamine — neurotransmitters in the brain that enhance your mood and promote feelings of satisfaction.
Give yourself a caffeine curfew.
Caffeine can mess with your nightly rest. Research shows it disrupts slow-wave sleep, the restorative part of the sleep cycle. Cut off caffeine at least 3 to 6 hours before bedtime.
Grow through stressful situations.
View stressful situations as a chance to strengthen your skills. Approaching stress with a growth mindset means believing in your ability to adapt in the face of challenges.
HALT negativity in its tracks.
When negative thoughts creep in, use the acronym HALT (halt, acknowledge, let go, transform). First, pause and recognize the thought without judgment. Then choose to let it go and shift toward more positive thinking.
Hook deep breathing to a daily habit.
Deep breathing slows down the heart rate and lowers blood pressure, inducing a state of calm. Add a few minutes to an established daily habit, like brushing your teeth each morning.
Hug a loved one to boost oxytocin.
Find a safe person you love and trust, and give them a mindful hug. Aim for at least 20 seconds to trigger the release of oxytocin, often called "the cuddle hormone" because it's associated with bonding and love.
Identify relationship skills that need strengthening.
Journal about ways you can show up better in your relationships. List the skills you want to strengthen, then circle the first thing you'll work on.
Ignite inner peace with a candle flame.
Light a candle and focus on the flame, allowing thoughts to come and go without judgment. Make this a daily practice, starting with just 2 minutes and gradually increasing over time to boost your mental wellbeing.
Journal about what brings you bliss.
Happiness stems from living a life filled with purpose, passion, and decisions that align with your values. What makes you happy? Start a happiness journal and make a list now.
Journal about your emotions every day.
Take time each night to journal about your daily experiences. Note your thoughts and reactions to build self-awareness and track your emotional-resilience journey.
Keep tabs on your emotions while you scroll.
Check how much time you spend on social media in 1 day. You can find this information in your phone's settings app. Allot an equal time for real face-to-face interaction to avoid FOMO.
Keep your bedroom cool and comfortable.
Avoiding overheating is key for restful sleep. Set cooler room temperatures and choose breathable blankets and pajamas to ensure a comfortable night's rest.
Lean into self-kindness when lonely.
Be kind to yourself — you're human, just like everyone else. Remembering this can help combat loneliness or isolation. Try writing a list of your strengths or indulging in a favorite self-care practice.
Limit liquids before bed.
Go lighter on liquids in the evening to avoid late-night awakenings. Stick to small sips in the hour or two before bed.
Listen to uplifting music daily.
Listening to music can release dopamine, triggering feelings of pleasure and reducing stress. Just skip the sad love songs and go for something with an upbeat vibe.
Make gratitude your daily power move.
People who regularly express gratitude report fewer stress symptoms and more healthy habits. Take a moment to list three things you're thankful for. Set a reminder to repeat this practice daily.
Make laughter your medicine.
Laughter instantly triggers a relaxation response in the body. Follow your favorite comedians on social media, or keep a folder of funny memes for a quick hit of stress relief.
Make mindfulness your stress antidote.
Mindfulness is like having a mental pause button; it helps us respond calmly rather than impulsively to stressors. Start with a 5-minute mindfulness practice to calm your senses each day.
Make today about listening intently.
Resolve to be an active listener today. Focus your full attention on others and nod, smile, and use nonverbal cues to show you're engaged.
Make your bedroom a screen-free zone.
Remove electronic devices from your bedroom and establish a screen-free sleep space. Limiting blue light at bedtime can enhance sleep quality.
Master the art of meaningful eye contact.
Our eyes often speak louder than our words — most of what we communicate is nonverbal. Practice looking at people when they're speaking to enhance communication, rapport, and trust.
Melt into bed with this tension relaxer.
Progressive muscle relaxation is a simple technique for dissolving physical tension at bedtime, which can help reduce insomnia. All you have to do is clench and relax your muscles, one at a time.
Name your feelings to tame them.
When you feel an emotion, say what it is, like "I’m feeling mad" or "I’m feeling sad." Naming your feelings helps you understand them better.
Nod off with a bedtime book.
Reading a book relaxes your mind, helping you drift off quickly. Go for the classic paper variety to avoid sleep-disrupting blue light.
Nurture a supportive social circle.
Strengthen bonds with loved ones; they're your haven of emotional support. Nurturing deep connections with friends and family ensures you have a trusted circle to turn to in times of need.
Pause and reflect before reacting.
Practice using the pause-and-reflect technique when emotions arise. Even a brief pause prevents you from reacting automatically, allowing for a more thoughtful response.
Picture your happy place in vivid detail.
Close your eyes and vividly imagine a scene where you feel completely happy and at peace. Engage all your senses in this visualization — what do you see, hear, feel, taste, and smell?
Pinpoint how you want to feel.
Think about how you want to feel and start acting that way from this moment. How does your happiest self live each day and interact with others?
Pour your attention into an activity today.
When you stay fully present during an activity, you heighten enjoyment and engagement, awakening a less stressful, more fulfilling day-to-day experience.
Practice wishing happiness for others.
Altruistic love — a desire for others to be happy — is essential. Practice wishing happiness for others, starting with loved ones and gradually extending to everyone in your orbit.
Procrastinating? Try the Pomodoro method.
Here's how it works: Set a timer for just 5 minutes and commit to working on a task the whole time. Often, getting started is the biggest hurdle. This method makes tasks feel less daunting.
Put a cap on late-afternoon naps.
If you need to nap, do it early in the afternoon and keep it short. Napping for longer than 30 minutes might leave you feeling groggy and disrupt nighttime sleep.
Rate your thoughts today.
Every so often, notice your thoughts and rate them on a scale of 0 (most unpleasant) to 5 (most pleasant). Understanding your thought patterns will help you navigate emotions with more ease.
Re-establish a connection you've been missing.
Reach out to someone you've had on your mind but lost touch with; you could unearth a whole new social circle. It can be as simple as sending a text to recall a happy shared memory.
Reach out to someone who matters to you.
Take the time to call the people who matter to you today. The world's longest study on happiness found that quality relationships were the single most important factor for a happy, healthy life.
Recalibrate your sleep routine tonight.
Sift through your sleep journal, and note any patterns or improvements. Regularly checking in and fine-tuning your habits will help you make strides toward better sleep.
Recheck your stress levels and strategy.
Read your stress journal and note any adjustments you want to make. Regularly fine-tuning your strategy will keep you one step ahead of stress. But most important, it will show how far you've come in a month.
Reflect on what leads to stress flare-ups.
Get curious about what's causing your stress. Keeping a daily journal can help you identify hidden factors, like skipping breakfast.
Release the shame tied to a memory.
Close your eyes and allow an event to rise to your conscious mind — one that you consider shameful. Decide to let it go with your next exhale. Follow it up with box breathing for a feeling of release.
Remember that it's OK to fail.
Mistakes are a sign that you're willing to push yourself. Remind yourself that failure is simply a stop on the road to success; it leads to learning and new horizons.
Remember to STOP when emotions flare today.
When you're caught in the grip of a big emotion, tell yourself to STOP (stop; take a deep breath; observe your feelings; proceed). This mindfulness technique will help you remember to pause and reflect before reacting.
Repeat this affirmation: "I am open to joy."
Remind yourself to look for small moments of joy throughout the day. Regularly noticing the good in life can open you up to a world of fulfillment.
Repeat: "I accept and love myself."
Practice this — or any other — self-compassion affirmation today. Positive self-talk helps boost self-compassion and quiet critical mental chatter.
Resist fixating on a negative feeling today.
It can be tempting to ruminate on negative feelings. But that only intensifies their impact on emotional wellbeing. Make a conscious effort to let go when a negative thought arises today.
Rethink responding with “I’m fine”
When someone asks how you are doing, dispense with the usual canned answer and offer a genuine response. Authentic connections feel much more satisfying.
Rev up your social calendar.
Having regular social events on your calendar gives you moments of connection to look forward to when loneliness strikes. Consider signing up for a class or volunteering weekly.
Savor every bite when eating.
When you eat today, make sure to eliminate all distractions. Take your time and notice every bite. Studies show mindful eating can ease stress and encourage healthier choices.
Say no to something today.
"No" is a powerful word. Without clear boundaries, we may start to feel overwhelmed, resentful, or taken advantage of, paving the way for stress and burnout.
Say no to what saps your energy.
Saying no is a superpower. It allows us to prioritize and value ourselves more, and it can even lead to new opportunities that wouldn't have been achievable by saying yes.
See a conflict from the other side today.
Caught in a conflict? Write about it from the other person's perspective. This is known as reflective journaling, and it can help you understand their motivations and emotional reactions.
Seek out peer support groups.
Knowing you're not alone can make all the difference. Join groups with people who face similar challenges to help recognize and embrace the shared human condition.
Seek out perspective from people you trust.
Share your feelings with friends, family, or counselors who can provide alternative viewpoints. Talking about emotions can provide relief and valuable feedback.
Seek to enjoy your own company first.
It's true what they say: Connecting with others starts with befriending yourself. List the things you love about yourself, as well as things you'd like to change.
Seize the opportunity in a challenge today.
Learning to look at stress from a challenge-versus-threat perspective can dramatically improve your ability to bounce back from difficult situations.
Serve up lighter dinners for restful nights.
Have your last big meal at least 3 hours before bed, giving you ample time to digest. Eating too close to bedtime can leave you tossing and turning.
Set a 5-minute timer to watch your thoughts.
This, in a nutshell, is the practice of mindfulness meditation. Gaining awareness of your mental habits will help cool emotional reactivity, so keep at it daily.
Set some social media ground rules.
Social media is a great way to stay connected. But studies show overdoing it can actually lead to increased loneliness. Set limits for when and how long you scroll to preserve your peace of mind.
Show some love to the person in the mirror.
Take 2 minutes to observe your body and thank it for carrying you through life. Hush any negative voices by saying out loud, "I see you. I love you. And I am there for you."
Sip sleep-inducing herbal tea.
Add a warm mug of noncaffeinated herbal tea to your pre-bed ritual. Herbal teas, like chamomile, contain antioxidants and flavonoids that help induce sleepiness.
Skip the nightly alcoholic drink.
Even small amounts of alcohol can disrupt your sleep cycle. Consider limiting or forgoing nighttime alcoholic drinks to wake up well rested.
Slide into your own email inbox.
Writing yourself an email provides a safe space for emotional expression. By acknowledging your emotions solo, you become better equipped to communicate your feelings to others in a constructive way.
Smile — even if you fake it at first.
The act of smiling can make us happier — whether or not it's genuine. Our facial muscles trigger the release of neurotransmitters like dopamine and serotonin, known as the brain's happy chemicals.
Snap out of self-criticism.
Put a rubber band on your wrist and snap it every time your inner critic speaks up. Once you start to realize how your thoughts are dragging you down, you will start to build self-acceptance and self-worth.
Spread loving vibes — near and far.
Loving-kindness meditation involves expressing heartfelt kindness to yourself, your loved ones, and even challenging people in your life. Research shows it can boost feelings of connection and self-confidence.
Squash stress with an achievable mini goal.
Audit your day and set realistic and attainable goals. Studies show goal-setting can reduce stress and enhance life satisfaction. Get a lift from checking each mini goal off your list.
Start a "3 good things" nightly ritual.
Every night, write down three positive things that happened during the day. Over time, you'll effortlessly encourage a more grateful and positive outlook.
Start a sleep journal to spot patterns.
Crack your sleep code by logging time, sleep quality, and any disturbances. Aim to make your entries upon waking for more accurate insights.
Start a stress diary today.
Write about stressful situations and how you handled them. Research shows it can bolster your stress-coping skills. Start now and check today's entry off your to-do list.
Start each day with a gratitude journal.
Every morning, write down three things you’re grateful for to start the day with a positive mindset. Try our journaling feature and set a reminder to make your new habit second nature.
Stay active, but not too close to bedtime.
Staying active helps you sleep longer and deeper. But stick to low-intensity exercise in the evening. Spikes in body temperature and heart rate can make it harder to fall asleep.
Stay flexible in the face of change.
Resilience comes from weathering life's storms with flexibility. Challenge your beliefs and assumptions. Stay open to new perspectives and ways of thinking.
Step outside for 5 minutes today.
Humans have an innate connection to nature, known as biophilia. Spending time outside in green spaces can evoke peace and positivity while reducing negative emotions.
Stock up on sleep-friendly foods.
Certain foods are natural sleep enhancers. Look for options high in tryptophan, magnesium, or melatonin — like avocados, almonds, and sunflower seeds — and make sure to finish your last meal at least 2 hours before bed.
Strategically tackle today's to-dos.
Become a time management master by organizing and prioritizing your to-do list. Knock out easy tasks before tackling more complex projects.
Strike up a conversation with a stranger.
Ask for recommendations at your local café or chat with the people in your grocery store line. These kinds of casual interactions can boost your mood and broaden your perspective.
Strike up a friendship with your reflection.
Start a daily ritual of asking "How are you?" in front of the mirror. Listen to your inner response. Compliment yourself on one quality or achievement, no matter how small.
Surround yourself with uplifting people.
Negative energy is draining. Spend time with people who inspire you to be a better person so you can build your resilience and catapult your personal growth.
Tackle loneliness with a group class.
Getting active with a group is an antidote to loneliness. Team sports and group fitness classes help build camaraderie and defuse feelings of isolation.
Take a 5-minute mindful breather.
Studies show mindful breathing is a powerful stress buster. Spend a few minutes focusing on your breathing to refresh your mind.
Take a beat when big emotions bubble up.
If you catch yourself mid-reaction, count to 10 or take a deep breath. You'll help shift your body out of fight-or-flight mode so you can recover and continue from a calmer headspace.
Take a minute to savor happy memories.
When you savor something, you fully immmerse yourself in the act of appreciating it. Revisiting happy memories this way can provide an instant mood boost.
Take conversations beyond surface level.
Research shows engaging in deep conversations, as opposed to small talk, is associated with higher levels of happiness. Find an opportunity to dive deep with someone today and remember to listen intently.
Tell that negative inner voice to HALT.
When a negative thought creeps in, use the acronym HALT (halt, acknowledge, let go, transform). First, pause and recognize the thought without judgment. Then choose to let it go and shift toward more positive thinking.
Test and tweak bedtime for restful mornings.
If you're dragging yourself out of bed each morning, try shifting your bedtime 15 minutes earlier each night. You've found the sweet spot when you wake up feeling rested.
Text someone you've lost touch with.
Life gets busy and communication between friends can fizzle out — even when the love and care are still there. Today, resurrect one of those relationships with a simple text.
Today, remind yourself to keep a growth mindset.
Roll with life's curve balls by keeping a growth mindset. Embrace challenges as opportunities to neutralize stress and strengthen resilience.
Track your mood with daily check-ins.
Use the app's mood check-in feature and write about your emotions to process and understand them better.
Track your pre- and post-workout moods.
Today start writing down how you feel before and after exercise. Movement is a known mood-booster, and noticing the short-term positive effects will help you stay committed.
Track your progress and adjust as needed.
Regularly assess your progress, celebrate small successes, and adjust your strategy if something isn't working. Our journaling feature can be a helpful tool for maintaining a healthy feedback loop.
Try adopting a nonjudgmental attitude today.
Rather than jumping into judgment mode, practice observing your thoughts and feelings with curiosity. Start to become aware of how often harsh or critical thoughts creep into your mind throughout the day.
Try not to cut others off in conversation.
Give others the space to finish their thoughts — even if you have a strong urge to interject your thoughts or opinions. Interruptions can curb connections.
Use calming scents for dreamy sleep.
Add the scent of lavender or chamomile to your sleep ritual. Studies show lavender aromatherapy can decrease stress hormones and promote better sleep.
Visualize sticking to your routine.
Imagine the results of sticking with your movement goals. Try to really inhabit how it will feel. Our minds experience visualization as if it were real, reinforcing our belief in our successes.
Wake up at the same time — even on weekends.
Many people catch up on sleep during weekends. However, constantly shifting your sleep schedule is like giving yourself jet lag every week. Keep wake-ups consistent for higher-quality sleep.
Walk your stress out the door.
Find a good book or playlist and go for a walk. Walking increases blood flow to the brain and body, lowering stress hormones and lifting your mood.
Wind down with meditation or deep breathing.
Spend a few minutes meditating or practicing deep breathing in the evening. Mindfulness and meditation help draw your mind toward restful sleep.
Write a letter to your father.
Sharing gratitude and fond memories can help strengthen your bond, while recounting negative experiences gives you the chance to let go. If this triggers anxious feelings, practice box breathing today instead.
Write a letter to your mother.
A letter is a powerful source of healing that can strengthen understanding and provide emotional release. However, if this exercise feels triggering, practice mindful breathing instead.
Write a letter to your optimal self.
Tonight, take 10 minutes to write a letter to the optimum version of you. It will help you get clear on what makes you happy and what you truly value.