Narrated Calm
Short practices for a head that will not settle
Two minutes to ten. Nothing to buy, nothing to download, and we say plainly what the research does and does not show.
37 practices, all free
Morning
Small things that set the tone before the day asks for one
Ask for one specific thing today
Name exactly what you need from someone, not a hint, an actual request
Mute the one account that gets you every time
Find the one social feed that leaves you feeling worse, and mute it
The one list
Everything goes on one list, in one place, all day
One thing at a time, on purpose
Pick one task, close the other tabs, give it fifteen minutes alone
Six breaths a minute
In for four counts, out for six, for three minutes
Say the boundary sentence out loud, alone, first
Practice the exact sentence you need to say to someone, alone, before you say it to them
Schedule a tiny pleasure on purpose
Put one small, specific enjoyable thing into today's plan, not left to chance
Clear one surface, two minutes, nothing more
Pick one surface, a desk, a counter, and clear it completely
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