Practice perceiving your thoughts and feelings (e.g., “I’m the observer of sad,” “I’m the perceiver of anxious”) to realize you are separate from them. This creates a gap between you and your thoughts, preventing you from believing every thought and allowing you to be the driver of your life.
Do not try to outrun pain, as avoidance tactics only add more pain and numb your ability to experience a full range of emotions. Instead, choose to face pain as it comes to stay sensitive and in tune with your intuition for safety.
Focus on learning to discipline your mind and curate your thoughts as the gateway to mindfulness in all other areas of life, from parenting to career. This foundational work helps you achieve balance and comfort in every aspect of your life.
If your brain is addicted to negative thought patterns, consciously force yourself to replace them with “antidote thoughts.” When anxiety arises, identify the lie your brain is telling you, then tell yourself a “whole body truth” (e.g., “I am capable of learning”) to calm anxiety and build resilience.
Understand that forgiveness is a gift you give yourself to set you free, not a condoning of someone else’s behavior. Carrying hatred is like burning your own house down; release it to liberate yourself from its burden.
View your life as a body with different limbs (career, intimacy, parenting, physical wellness, emotional fitness) and seek harmony by getting “tone” in every limb. Actively educate yourself and develop in all categories to avoid imbalance and discomfort.
Engage in writing as a mindfulness practice to feel calmer and reduce anxiety. Writing can serve as “breadcrumbs back to your real self,” allowing you to see the truth and access your inner observer.
Watch your hands, as they are “servants of your thought” and your actions. Observing what your hands are doing can help you see what you’re thinking, allowing you to slow down thoughts into action and eventually intervene in unwanted behaviors.
When experiencing panic or distress, use visualization techniques that engage multiple senses (sight, smell, color, touch) to force blood back into different parts of your brain. This helps get your brain back online and promotes calm, as demonstrated by imagining sinking into a tranquil ocean.
During meditation or “brain breaks,” count your breath (one for inhale, two for exhale) to give your brain a simple task. The goal is to be observed and curious, returning to the counting when your mind wanders, which cultivates mindfulness and presence.
Extend mindfulness beyond formal meditation by consciously choosing to be present during everyday activities, such as feeling the stairs under your feet when you walk. This helps cut the “puppet strings of your conditioning” and makes mindfulness habitual.
Write down your core values and, each night, perform a self-audit to assess if you lived by those values that day. If you didn’t, make amends and strive to align your actions with your values the next day, using them as a “compass” for your life.
When facing difficult periods, remember that your soul cannot be shattered like an object; you remain whole. Undertake a “loving archaeological dig” to rediscover your true, whole self by recalling adjectives that described you when you felt unhurt, using these as a map to shed what isn’t truly you.
Be willing to look inside yourself for answers and solutions rather than constantly seeking them outside. This internal exploration can lead to ingenious insights and personal growth.
Actively seek help and support from your community or fan groups, speaking up about your problems and removing shame. This fosters a network where people can offer practical and emotional assistance to one another.
Prioritize learning how to be a good person and developing personal character over pursuing fame, wealth, or multiple careers simultaneously. This focus on internal growth contributes to becoming a “whole human.”
Visit jewelneverbroken.com for free modules on gratitude practice, “paying attention” (meditation), and other exercises based on principles developed by Jewel, with scientific backing from Dr. Judson Brewer.
Read Jewel’s book “Never Broken” to learn about her life story, how she overcame challenges, and the 20 axioms she developed and lives by, which offer a framework for personal growth.
Instead of idolizing others, choose to be inspired by their journeys while acknowledging their flaws and your own. Engage in your own exploration and growth, understanding that everyone is on a journey and makes mistakes.