Everyday

Small, common problems with small, specific fixes.

Recovering from a bad morningA rough start can color the whole day, but it doesn't have to. Two minutes of slow breathing, a short walk and one small finished task give you a reset point.
- Evidence: Some
- Takes: 10 minutes
Overwhelmed by a long to-do listGet it all out of your head, pick the one or two things that matter today, and give each a time and place. The list stays long, but it stops shouting at you.
- Evidence: Some
- Takes: 15 minutes
Too many decisionsCut the number of small choices with defaults and routines, aim for good enough on things that don't matter much, and save your attention for the few that do.
- Evidence: Weak
- Takes: 20 minutes
Feeling stuck or flatDon't wait to feel like it. Schedule small things you enjoy or care about, do them anyway, and notice how you feel afterwards. Mood tends to follow action.
- Evidence: Some
- Takes: 15 minutes to plan, then a little each day
ProcrastinationPutting things off is mostly about avoiding a bad feeling, not about laziness. Shrink the first step, plan when you'll start, and go easy on yourself afterwards.
- Evidence: Some
- Takes: 10 minutes
Comparing yourself to othersComparing yourself with people who seem better off usually makes you feel worse. Notice it, compare with your own past instead, and cut back on the feeds that set it off.
- Evidence: Some
- Takes: a few minutes a day

Other situations: Work Family and partners Social Hard stretches