Morning Hydration Routine
Drink water immediately upon waking, starting with a glass in the bathroom and another while preparing breakfast. Supports metabolic function and mindful consumption before caffeine intake.
Veggie Pre-Dinner Snacking
Place a vegetable platter on the table before cooking dinner to curb impulsive eating. Reduces overeating and aligns nutrition with long-term health goals.
Sobriety as Superpower
Maintain alcohol-free lifestyle while addressing co-dependency and emotional eating. Includes transparent family communication about addiction risks.
Daily Vulnerability Practice
Initiate difficult conversations without defensiveness. Embrace uncertainty in creative projects and interpersonal relationships.
Values Alignment Check
Compare daily decisions against core values list. Adjust behaviors that conflict with authenticity, courage, or compassion.
Boundary Enforcement Rituals
Set non-negotiable rules like 'no work after 7 PM' or 'phone-free meals'. Communicate consequences clearly.
Resilience Inventory
List current challenges then group into 2-3 core issues. Prevents catastrophic thinking by making problems finite.
Play Scheduling
Block time for purposeless activities like dancing or hiking. Defined by loss of self-consciousness and time distortion.
Gratitude Anchoring
Note specific blessings when facing scarcity fears. Example: 'Grateful for this client call' amid financial worry.
Identity-Based Habit Stacking
Ask 'What would a healthy person do?' when making choices. Builds self-perception through small wins.
Energy Audit
Track hourly energy levels for 3 days. Optimize schedule around peak mental/physical states.
Fear Labeling
Name specific fears during anxiety spikes. Diffuses vague dread into addressable concerns.
Sacred Pause
Breathe for 10 seconds before responding to triggers. Creates space between stimulus and reaction.
Comparison Interrupt
Notice envy/competition thoughts, then refocus on personal values. Includes physical grounding techniques.
Story Editing
Challenge shame narratives with 'The story I'm making up is...'. Invites alternative perspectives.
Joy Microdosing
Schedule 5-minute pleasure bursts: smelling coffee, stretching, humming. Trains savoring capacity.
Threshold Rituals
Pause at doorways to set intentions before entering rooms. Transitions mindfully between roles.
Feedback Filtering
Ask 'Is this person living in the arena?' before internalizing criticism. Discerns constructive input.
Turtle Check-ins
Ask 'Am I reaching for a shell?' when stressed. Identifies numbing vs authentic coping.
Collective Storytelling
Share family histories openly. Includes addiction timelines and resilience examples.
