Quick Reference
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General wellness information. This is not medical advice. If you have health concerns, please consult a healthcare provider.
Daily Baseline
- 💧Shower or bath
- ✨Wash your face
- 👕Change clothes
- 🍽️Eat something
- 🚶Move your body
- 😴Get some rest
Mind & Calm
In 4 → Hold 4 → Out 4 → Hold 4
In 4 → Hold 7 → Out 8
5 see → 4 touch → 3 hear → 2 smell → 1 taste
Deep breath → Quick second inhale → Slow exhale
Cold water on face, especially forehead & cheeks
Quick Fixes
- Sit/lie down, drink water, close eyes 2 min
- Stand up, roll shoulders 3x, bend forward, twist L/R
- Drink water, 5 min walk, change location
- Box breathing, cold water on face, name the feeling
- One thing at a time. What's the smallest step?
Movement Basics
- String pulling head up, everything hangs from that point
- Hinge at hips (push butt back), bend knees, straight back
- Stand on one foot 10 sec, switch. Do while waiting.
- Back against wall: heels, butt, shoulders, head touch. Step away.
Remember
- —One cycle is enough. You can stop anytime.
- —Pick one thing. Start there.
- —Something is better than nothing.
- —Missing a day isn't failure. It's just a day.