(for days that get full, fast, or unexpectedly messy)

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mantras:

“something is always better than nothing.”

“i regulate first, then respond.”

“i deserve a gentle thing.”

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🩵 tier 1 — non-negotiables (1–5 min)

keep your nervous system steady; tiny acts still count.

• [ ] drink a full glass of water
  • [ ] bonus points for saying a blessing/thanking the water for its nourishment
• [ ] 2-minute deep breathing (box breathing* or hand on heart)
• [ ] shoulder rolls + unclench jaw
• [ ] find any reason to giggle (nothing acts as a protectant against bad vibes like laughter)
  • [ ] bonus points if said giggling is maniacal
• [ ] step outside or open a window for fresh air
• [ ] quick text or hug for connection
• [ ] eat a quick, nourishing bite (fruit, protein snack)

*breathe in for 4 counts, hold your breath for 4 counts, breathe out for 4 counts. rinse and repeat. 🍃

🪞 micro-mantra: “i matter.”

💫 tier 2 — core nourishment (10–20 min)

short resets that refill your energy mid-day.

• [ ] 10–15 min walk or stretch
• [ ] light yoga flow
• [ ] eat lunch away from screens