RITUALS
Daily rituals
Simple structures for a better day
Morning ritual (15 minutes)
1. Before checking your phone, take 3 deep breaths
2. A glass of warm water with lemon
3. 5 minutes of gentle stretching
4. Write down one goal for today
5. 5 minutes of meditation
2. A glass of warm water with lemon
3. 5 minutes of gentle stretching
4. Write down one goal for today
5. 5 minutes of meditation
Evening ritual (20 minutes)
1. Turn off screens 1 hour before bed
2. Write down 3 good things from today
3. Prepare clothes for tomorrow
4. 5 minutes of calm breathing
5. Keep the room cool and dark
2. Write down 3 good things from today
3. Prepare clothes for tomorrow
4. 5 minutes of calm breathing
5. Keep the room cool and dark
Work ritual (Focus Ritual)
Pomodoro: 25 minutes of work, then a 5-minute break. After 4 rounds, take a longer break of 15-30 minutes. Silence your phone and focus on one task at a time.
Nature ritual (weekly)
Spend at least 30 minutes outdoors without your phone. Notice sounds, colors, and scents. Walk slowly. Being in nature has the greatest effect on reducing cortisol.
Gratitude ritual (daily)
Each evening, write down 3 things you are grateful for, however small. Research suggests this is a simple way to increase satisfaction with life.