Adjust Your Day Decision Tree

ACTIVATED/WIRED

Anxious • Racing thoughts • Heart racing • Can't settle • On edge

Have 1 minute or 5+ minutes?

1-MINUTE RESETS:

Physiological sigh × 3

Hand on heart

Long exhale breathing

Feel feet on floor

5+ MINUTE PRACTICES:

Long exhale 3-5 min

Gentle swaying/stretching

Magnesium hand massage

Warm drink, slow sipping

Calming scent (lavender)

Soft texture touching

GOAL: Soothe • Ground • Release

DEPLETED/FOGGY

Heavy • Numb • Disconnected • Exhausted • Can't think clearly

Need quick spark or sustained energy?

QUICK SPARK (under 5 min):

Cold water on face

Box breathing × 5

Shake out limbs

Citrus/mint scent

Uplifting music

SUSTAINED ENERGY (5-20 min):

Screen-free walk

Gentle movement/dance

Morning light exposure

Balanced snack (protein + fat)

Sensory engagement walk

GOAL: Gentle activation • Reconnect • Energize

BALANCED/CALM

Grounded • Present • Clear • Peaceful • Resourced

Maintenance & deepening

MAINTAIN THIS STATE:

3-minute stillness

Sensory check-in

Gratitude moment

Gentle stretching

Mindful task

DEEPEN THE PRACTICE:

10-minute meditation

Body scan

Journaling reflection

Nature connection

Creative expression

GOAL: Sustain • Integrate • Build capacity

MORNING FOUNDATION (Before the day demands begin)

BEFORE PHONE

• 3 conscious breaths
• 3-part check-in
• Set intention

FIRST 15 MIN

• Morning light 5-10 min
• Hydrate
• Slow movements

WITHIN 90 MIN

• 10-30 min movement
• Balanced breakfast
• Screen-free if possible

COMMUTE/TRANSITION

• Breath practice
• Sensory grounding
• Mental preparation

EVENING WIND-DOWN (Creating the off-ramp)

2-3 HRS BEFORE BED

• Dim lights
• Reduce stimulation
• Last balanced meal
• Limit caffeine/sugar

1 HR BEFORE BED

• Screen curfew
• Gentle stretching
• Magnesium ritual
• Soft music/reading

BEDTIME ROUTINE

• Gratitude + release journal
• Long exhale breathing
• Cool, dark room
• Consistent sleep time