Mylah’s 2 Week
“Ease Into the Day”
Experiment

We spend a lot of time in our heads, thinking, wondering, planning, worrying. You are not alone in this! This is a way to get out of your head and into the moment by connecting with nature, your body, your surroundings. If all 5 feel like a lot, just start with one and add more as you feel ready. Love you!

(10–20 minutes total)

1. Wake + Light (1 minute)

Open the curtains or step outside.

  • Light resets the circadian rhythm

  • Helps reduce anxiety and grogginess.

(This is a good time to drink a glass of water to rehydrate your body after sleep.)

Just get sunlight in your eyes. It makes a difference in how you feel!

2. Calm the Nervous System (2 minutes)

Choose one of these to just reset your body.

• 10 slow breaths (in through the nose for 4 counts, out through the mouth for 6 counts)
• Stretch arms overhead
• Shake out the body for 30 seconds
• Sit quietly with music

3. One Tiny Action (2 minutes)

Choose one to do, and set a timer if you like.

  • Make the bed

  • Put 5 items away

  • Clear the nightstand

  • Put clothes in the hamper

Stop after one thing.

4. Personal Reset (5 minutes)

Taking care of yourself as a self-respect ritual, not a chore.

  • Brush teeth

  • Wash face

  • Get dressed

This is just getting your character ready for the day.

Maybe add one of these to make getting ready more enjoyable:

  • perfume / body spray

  • music playlist

  • comfy clothes

5. Choose the “Day Intention” (1 minute)

Think about…

  • What is one thing that would make today feel good?

  • What’s the one thing I’ll do today no matter what?

Examples:

  • Finish one homework assignment

  • Go outside

  • Talk to a friend

  • Clean desk

  • Work out

  • Plan an outing with a friend

Write it on a sticky note.

I hope you like this!
Feel free to add to or take away any suggestions within these steps to personalize it and make it fit your life better.

The breathing exercise in #1 is a nervous system reset you can do anytime you find yourself feeling anxious. It will calm you and bring you back to the present moment.

I suggest journaling about it as you go, noticing how you feel, writing down any changes or additions you want to make.