Micro Practices Guide

When everything feels like too much, your goal isn't to do more, but rather create enough space for your nervous system to settle.

Choose one of the following practices:

1. One Long Exhale: Take two sharp breaths in, then one long exhale. Repeat three times.

2. The Next Small Step: Ask yourself: “What is the next small thing I can do?” Not the whole list, just the next step.

3. Ground Through Your Feet: Place both feet firmly on the floor. Press down gently and notice the support beneath you.

4. The 3-2-1 Method (you can also find this in the resource library): Look around and notice 3 things around you, Acknowledge and reframe 2 thoughts or feelings, and then do 1 breathing technique or movement

5. Cold Water Rinse: Run cold water over your wrists for one minute.

Overthinking often pulls you away from the present. These practices help you reconnect with what's happening right now.

Choose one of the following practices:

1. Brain Unload: Write every thought onto paper for two minutes. Don’t worry about organizing or solving anything on the list right now.

2. Pause to Notice & Ask: Notice what you're thinking about. Ask: “Is this happening right now, or is my mind anticipating something?”

3. Hold Something Warm: Wrap your hands around a mug of tea or coffee and focus only on the warmth.

4. Look Outside: Spend one minute watching clouds (noticing their shapes), trees (noticing the coloring), or people walking by (noticing their shoes).

5. Choose One Word: Pick one word to guide the rest of your day. Examples like trust, calm, ease, presence, or courage.

Sometimes your mind isn't tired, but rather your emotional capacity is simply full. Give yourself permission to replenish instead of perform.

Choose one of the following practices:

1. Hand on Heart: Place one hand over your heart and take three slow breaths.

2. Ask What You Need: Instead of asking, “What should I do?” Ask, “What do I need right now?”

3. Sit in Silence: Find a quiet space and set a timer for two minutes. No phone or music. Just focus on your breath and the natural sounds around you.

4. Let Yourself Lean: Reach out to someone you trust, or simply allow yourself to receive support today.

5. Rest Without Earning It: Take five minutes to do absolutely nothing. No productivity required.

When life has been busy, it's easy to lose touch with yourself. These practices help you reconnect with your own voice.

Choose one of the following practices:

1. Finish the Sentence: “Right now I feel...” Write whatever comes up.

2. Energy Assesssment: Create two columns on a piece of paper and title one “What has been bringing me energy lately?” and the other “What has been draining it?”

3. Take Yourself Outside: Go for a five-minute walk without your phone. Simply notice your surroundings.

4. Bloom Scroll: Instead of scrolling social media, spend a few minutes looking at flowers, gardens, nature, or beautiful landscapes of your favorite destination.

5. Remember Who You Are: Write down three things that make you feel most like yourself.

Comfort isn't about escaping your feelings; it's about offering yourself care while moving through them.

Choose one of the following practices:

1. Wrap Yourself in Something Soft: Wrap yourself in a fuzzy or weighted blanket, wear your favorite sweatshirt or sweater. Then notice how comfort feels in your body.

2. Make Your Favorite Drink: Slow down enough to enjoy the process, not just the drink.

3. Listen to One Song You Love: Choose a song that feels calming, nostalgic, or grounding.

4. Practice Self-Compassion: Place your hand on your heart and quietly say: “I'm doing the best I can today.”

5. Notice Something Beautiful: Take a picture of something that catches your eye today.

Clarity rarely comes from thinking harder. Clarity often comes after creating space.

Choose one of the following practices:

1. Prioritize One Thing: Instead of trying to solve everything, ask: “What's most important right now?”

2. Clarity Columns: In one column write: “What I know” and in the other “What I’m assuming.” Then take a moment to reflect and notice the difference.

3. Walk Before You Decide: Take a ten-minute walk before making a decision. Let your thoughts settle.

4. Imagine Your Future Self: Ask: “If I trusted myself completely, what would I do next?”

5. End With Intention: Complete this sentence: “Today, I'm choosing to...”

Sadness doesn't always need to be fixed. Sometimes it simply needs space to be felt. These practices can help you offer yourself comfort while staying connected to your body.

Choose one of the following practices:

1. Hand on Heart: Place one hand on your heart and one on your belly. Take five slow breaths and simply notice how you're feeling without trying to change it.

2. Gentle Sway: Stand with your feet hip-width apart and slowly sway side to side for one to two minutes. Notice how the movement feels in your body.

3. Step Outside: Spend five minutes outdoors. Feel the air on your skin and notice one thing in nature that brings you a sense of peace.

4. Offer Yourself Kindness: Ask yourself: “What would I say to someone I love if they were feeling this way?” Then offer those same words to yourself.

5. Play One Comforting Song: Choose a song that feels soothing or hopeful. Sit quietly and simply listen.

Frustration often creates tension and excess energy in the body. Before trying to solve the problem, give your body an opportunity to release some of that energy.

Choose one of the following practices:

1. Shake It Out: Stand comfortably and gently shake out your hands, arms, shoulders, and legs for 30–60 seconds. Notice if your body feels a little lighter afterward.

2. Shoulder Roll Reset: Slowly roll your shoulders backward ten times, then forward ten times. Take one long exhale.

3. Push Against a Wall: Place both palms against a wall and gently press for 10–15 seconds. Release and notice any shift in your body.

4. Walk It Off: Take a five-minute walk, focusing on the feeling of your feet making contact with the ground instead of replaying the situation in your mind.

5. Pause Before Reacting: Ask yourself: “What's underneath my frustration right now?” Sometimes frustration is protecting another feeling, like disappointment, hurt, overwhelm, or fear.