4-7-8 Breathing
Inhale through nose 4 sec · hold 7 · exhale through mouth 8. Repeat 4 cycles. Calms your nervous system in under a minute.
WELLNESS TOOLS
Self-Care Toolkit.
Small, real moves you can do today — no app required.
5-4-3-2-1 Grounding
Name 5 things you see · 4 you can touch · 3 you hear · 2 you smell · 1 you taste. Pulls you out of spiral, into the present.
Daily Affirmations
I am allowed to take up space. My peace is non-negotiable. I don't owe anyone access to me. Pick one. Repeat all day.
Journaling Prompts
What am I carrying that isn't mine? What did I survive this week? What do I need more of? Write 5 minutes. No editing.
Mood Reset Playlist
Build a 6-song playlist that always shifts your energy. Hit play before reacting.
Morning Check-In
Before phone: 3 deep breaths. One word for how you feel. One intention for the day.
Evening Wind-Down
Dim lights at 9. No screens 30 min before bed. Brain dump on paper. Tomorrow's worries can wait.
Kitchen Therapy
Cooking a meal from scratch is a love letter to yourself. Slow chopping. Real ingredients. Eat at the table.
Gratitude Practice
3 things daily — specific. Not 'family' — 'my mom's voicemail today.' Specificity rewires.
Weekly Reset
Sunday: 30 min. Wash sheets. Plan meals. Choose 1 thing to release.