Prioritize the first 15-40 minutes of your day by waking up early, keeping your phone on airplane mode, and engaging in practices like meditation (10-15 mins), light movement (yoga/stretches), and positive affirmations to start the day calmly and content.
Tend to your own needs first, as it’s the most selfless act and allows you to be of maximum service to others, becoming a better example and more productive.
Reflect on your purpose and motivations to live more intentionally and mindfully, as a life devoid of purpose is inherently stressful.
At the beginning of each day, identify the few truly essential tasks that matter, and once those are completed, stop working for the day to avoid burnout and create space for recuperation.
Go out of your way to find moments of stillness and solitude, as constant distraction and lack of downtime are significant stressors that prevent connection with your inner self.
Actively create boundaries around technology to carve out moments of quiet, especially given the expectation of constant communication, to reduce stress and reclaim personal time.
Actively cultivate a small, tight group of close friends (like the “Moai Mates” concept) who can provide emotional, physical, and financial support throughout life, as deep connections are vital for wellbeing and combating loneliness.
Consciously practice slow and steady breathing daily, even for a few seconds, to improve body efficiency, reduce anxiety, and counteract the common tendency to over-breathe when stressed.
Engage in regular physical activity to change the structure and function of your brain, making it more resilient to stress and increasing its sensitivity to joy by boosting dopamine, endocannabinoid, and endorphin receptors.
Engage in any form of movement or exercise when feeling stressed, anxious, or angry, as it immediately changes brain chemistry to provide more hope and energy, acting as a mood reset.
If you struggle with exercise, try moving outdoors in any safe natural environment or green space, as spending time outside is often the most powerful way to immediately connect with the psychological benefits of movement and improve mental wellbeing.
Move any muscles you can (legs, arms, core) through exercise, as this causes them to release “myokines” or “hope molecules” into your bloodstream, which act as antidepressants and enhance brain resilience.
Aim to maintain a daily step count significantly above the average (e.g., more than 5,500 steps) and avoid prolonged inactivity, as reduced movement can induce symptoms of depression, anxiety, stress, and decrease meaning in life.
Identify and combine activities that genuinely make you feel rested, recognizing that rest doesn’t always mean inactivity (e.g., walking, exercise, gardening), and tailor this “prescription” to your individual needs.
Prescribe yourself short, dedicated rest breaks (e.g., 15 minutes of gardening) during your workday and consciously decide not to feel guilty about them, recognizing they are crucial for mental health and productivity.
Actively notice small restful moments in your day and reframe seemingly “wasted” time (like waiting in a queue) as an opportunity for rest, rather than getting annoyed, to find more moments of calm.
Crucially, avoid turning on your phone or laptop immediately upon waking, as starting the day with digital noise limits downtime and can negatively impact your mental state for the rest of the day.
Avoid using your phone in bed and refrain from checking social media or emails until you’ve left the house in the morning, allowing for a lighter start to the day and improved sleep.
When meditating, acknowledge thoughts as they arise, then gently redirect your focus back to a constant anchor like your breath, repeatedly strengthening your “attention muscle” over time.
Begin your meditation practice slowly, even with just a few seconds of conscious breathing, gradually increasing the duration as you build your “attention muscle,” rather than aiming for long sessions immediately.
Learn to meditate and practice mindfulness to gain control over your digital devices, using them consciously and intentionally rather than being pulled by autopilot, thereby improving your life.
If you engage in compulsive eating or other addictive behaviors, journal about your emotional state throughout the day to identify underlying feelings or triggers that compel you to alter your emotional state.
Develop the ability to sit with uncomfortable feelings and emotions, understanding that they are temporary and will pass, as this willingness to weather discomfort builds resilience and connection.
Make time to sit down with a trusted friend and openly share what’s on your mind, even if they don’t offer advice; their act of listening profoundly signals to your nervous system that you are not alone, reducing stress.
Consciously incorporate small amounts of regular physical touch with partners, friends, or colleagues into your daily life, as it can dramatically improve health and prevent stress buildup by positively impacting your nervous system.
If you’re unsure what activities you love, reflect on what you were naturally drawn to and enjoyed doing as a child to rediscover sources of joy.
Make a commitment to yourself to carve out and protect time for activities you genuinely enjoy, such as fitness, painting, or hobbies, to feel more alive.
Regularly step outside your comfort zone and challenge yourself with things that scare you, even small ones, to fuel resilience, openness to change, and personal growth.
Prioritize connecting with something greater than yourself, serving others, and engaging in meditation/mindfulness practices, as this can make life feel more meaningful and flow more freely.
If you tend to wake up anxious, prioritize exercising first thing in the morning, even if you don’t feel like it, as it acts as a powerful reset for your mood and brain chemistry.
Accept that your to-do list will never be fully completed, as new tasks constantly arise, which helps in managing expectations and reducing pressure.