Here’s how these practices might weave through a day:

Morning:

• Wake up and spend 10-15 minutes in natural morning light
• Practice gratitude while sipping morning tea/coffee
• Set boundaries for the day (email checking times, breaks needed)

Throughout Day:

• Use observer perspective when triggered
• Practice pattern interruption when inner critic appears
• Connect with inner child when emotional responses feel outsized
• Take brief grounding breaks outdoors
• Notice moments of gratitude as they naturally arise

Evening:

• Create gentle lighting to honor body’s natural rhythms
• Review the day with compassion rather than criticism
• Practice gentle physical self-love (stretching, self-massage)
• Set boundaries around sleep time and routine