set a timer for 5 minutes and dive into my work project.
eat a vegetable that I enjoy
fill a glass with water
tidy one item in the fridge
make a cup of green tea/black coffee
eat a handful of blueberries
Blueberries are excellent for your health. And this includes frozen blueberries. But with frozen, you probably put them in a smoothie, not in your hand.
put MCT oil in my coffee/tea
think about my life's purpose
close my eyes and relax for three breaths
walk outside briefly
think of one thing I'm grateful for
give someone a hug
stretch my body briefly
text a happy or funny emoji to someone
write down my top priority for the day
imagine my favorite teacher cheering me on
turn on my audio book
think of someone who loves me a lot
turn on a podcast episode
open the window and take a breath of fresh air
turn on music that makes me feel calm and happy.
tidy up one item
take a deep relaxing breath
say, "It's going to be a great day!"
set out my yoga mat
light a candle
think to myself, "Everyone is doing they best they can."
say a brief prayer
read one verse of scripture
wipe off one countertop or surface
tidy one item in the fridge
tidy up one item
wash one item in the kitchen sink
think of one person I should connect with today
give someone a hug
send a text message to someone I love
text a happy or funny emoji to someone
look at happy photos on my phone
think of someone who loves me a lot
write the name of someone I will thank with a note.
say, "What's on your mind?"
set my device down and really listen.
say, "That's interesting. Tell me more."
put my phone down and pay attention
say, "What do YOU think is the best solution?"
put my phone on "do not disturb" mode
give my spouse (or child) a hug
phone my mom or dad
read one paragraph from a book
turn on my audio book
turn on a podcast episode
say, "That's interesting. Tell me more."
put my phone on "do not disturb" mode
play three chords on my guitar
study one word of Hawaiian (or other language)
walk outside briefly
fill a glass with water
stretch my body briefly
do two pushups against the counter
set out my yoga mat
do two pushups
do three squats
Squats are a great exercise you can do most anywhere. If you are feeling motivated to do more than three, then yes -- Go for it! But don't raise the bar on yourself. The tiny version is just three squats, and doing that is always okay -- and a success.
plank for three breaths
do three dumbell rows
Dumbell rows: You can always do more if you want.
do two lunges on each leg
read one paragraph from a book
open my journal
think about my life's purpose
eat a vegetable that I enjoy
turn on a podcast episode
set out my yoga mat
play three chords on my guitar
make a cup of green tea/black coffee
play some classical music (like Mozart)
put MCT oil in my coffee/tea
close my eyes and relax for three breaths
stretch my body briefly
take a deep relaxing breath
put on glasses that block blue light.
open the window and take a breath of fresh air
switch off notifications on my phone
say out loud (or write) how I feel about the task ahead
do one session of Wim Hof breathing
redirect my entire body to what I'm doing
look at the object that I'll use and slowly nod for 10 seconds
look at the object that I'll use with a smirk of confidence
look at the object I'll use and nod slowly for 10 seconds with a confident smirk
look at the object that I'll use and nod slowly as I imagine using that object
engage my peripheral awareness for a few moments
tell people I live with that I need uninterrupted focus for X minutes
remove my watch and hide other timekeeping devices from view
close my eyes, nod slowly, & imagine myself doing the task
look at happy photos on my phone
set my device down and really listen.
turn on music that makes me feel calm and happy.
put my phone down and pay attention
put my phone on "do not disturb" mode
open my journal
close my eyes and relax for three breaths
walk outside briefly
think of one thing I'm grateful for
give someone a hug
imagine my favorite teacher cheering me on
recite a scripture in my head
think of someone who loves me a lot
say, "What's on your mind?"
open the window and take a breath of fresh air
turn on music that makes me feel calm and happy.
take a deep relaxing breath
say, "It's going to be a great day!"
play three chords on my guitar
light a candle
think to myself, "Everyone is doing they best they can."
say a brief prayer
open my journal
think about my life's purpose
think of one thing I'm grateful for
write down my top priority for the day
recite a scripture in my head
set my device down and really listen.
say, "That's interesting. Tell me more."
say, "It's going to be a great day!"
read one verse of scripture
think of one person I should connect with today
give someone a hug
send a text message to someone I love
look at happy photos on my phone
write the name of someone I will thank with a note.
say, "What's on your mind?"
set my device down and really listen.
say, "That's interesting. Tell me more."
give my spouse (or child) a hug
open my "to do" list
think about my life's purpose
say, "Let me sleep on it"
text a happy or funny emoji to someone
look at happy photos on my phone
turn on my audio book
turn on a podcast episode
turn on music that makes me feel calm and happy.
think about my life's purpose
send a text message to someone I love
look at happy photos on my phone
think of someone who loves me a lot
write the name of someone I will thank with a note.
say, "What's on your mind?"
set my device down and really listen.
say, "That's interesting. Tell me more."
put my phone down and pay attention
say, "What do YOU think is the best solution?"
give my spouse (or child) a hug
phone my mom or dad
close my eyes and relax for three breaths
stretch my body briefly
send a text message to someone I love
look at happy photos on my phone
set my device down and really listen.
take a deep relaxing breath
set out my yoga mat
play three chords on my guitar
light a candle
play some classical music (like Mozart)
put on sunscreen
floss around one tooth
think of one person I should connect with today
say, "What's on your mind?"
set my device down and really listen.
say, "That's interesting. Tell me more."
say, "What do YOU think is the best solution?"
tidy one item in the fridge
say, "What's on your mind?"
put my phone down and pay attention
give my spouse (or child) a hug
think to myself, "Everyone is doing they best they can."
open my journal
launch my word processing program
turn on music that makes me feel calm and happy.
put my phone on "do not disturb" mode
play three chords on my guitar
set out my materials for arts / crafts
browse Pinterest for new ideas
This habit recipe is not good.
After I . . .(a behavior you already do)
get ready to focus on a project
turn on the TV in the evening
hang up the phone
start the coffee maker/tea kettle
wake up in the morning (and I'm still in bed)
get into my pajamas
turn on my computer for a Zoom call
brush my teeth
pee (when I'm at home)
sit down for lunch
take off my shoes in the evening
put on my glasses
decide to focus on something
put my kids to bed
remove my makeup at night
put my feet on the floor in the morning (getting out of bed)