Take part in expert-designed daily activities. Small steps every day, big change over time.
Write one need, one mind exercise, a specific time and place, and one backup for barriers. Keep the plan within 24 hours.
First decide what kind of help you want — being heard, practical help, medical, safety, or information. Pick one ready-made sentence and slightly adjust it to your own words.
Recall a difficult situation or time you got through somehow. Find what you did, who you turned to, and which quality helped.
Choose a 0–5 battery reading. Plan one necessary task, one energy-restoring task, and one break for today.
Choose a way that fits your body, age, ability, and medical condition. Do only as much as is comfortable, without pain.
Choose three small habits before sleep — dimming lights, keeping your phone away, washing face and hands, writing down one task for tomorrow, slow breathing, or listening to something calm.
Remember four steps: pause → check the body → name the feeling → choose the next safe action.
Choose the same 10–15 minute "worry time" every day. If worry shows up at another time, jot it down briefly and remind yourself you'll think about it at the scheduled time.
Make sure the drink is at a safe temperature. Then slowly pay attention to it — look, smell, take small sips, and notice how your body feels.
Build a three-color plan — Green: I'm doing okay; Yellow: distress is rising; Red: urgent help needed. Set an action and a contact for each level.
Choose one to three small moments from today. If nothing comes to mind, "I didn't find one today" is a fine answer — then choose what to look for tomorrow instead.
Choose one very small task — reading one paragraph, washing one cup, organizing five papers, or listening closely to someone for two minutes.
Choose one safe, trusted person. Decide how you'll reach out — text, call, meet in person, or just exchange a greeting. Even if they don't reply, your attempt still counts as a success.
Catch one negative sentence you say to yourself. Write what you'd say if the same thing happened to a friend. This isn't denying reality — use gentle, compassionate, honest language.
Choose a value — caring, responsible, honest, brave, patient, eager to learn, fair, or steady in faith. Then pick one small action for the next 24 hours.
Write down one real task — a job application, a doctor's visit, cleaning up, starting to study, or paying a bill. Break each step down to 10 minutes or less.
Choose one of three kinds of task — something enjoyable, something necessary, or something connecting. Keep it between two and ten minutes.
Name the feeling — no need to find the cause. Notice where in your body you feel it most, and its quality (heavy, hot, cold, tight, pressing, or empty).
You don't need to write the whole story of the thought. A short label is enough — like "the worry thought," "the self-blame thought," or "the everything's-going-wrong thought."
A soft rising-and-falling circle appears on screen. You can match your breath to it, but your own comfort matters most — holding your breath or hitting an exact count isn't required.
Sit or stand comfortably with your eyes open. Notice, one by one, small sensations of sight, touch, sound, smell, and taste. Skip any step that feels uncomfortable.
