Day 1: Do a Brain Dump

What’s taking up space in your mind? Write it out.
This is not about making a to-do list. It’s about getting things out of your head so your nervous system can breathe.
Mental clutter weighs more than we think — this practice helps you set it down.

How to do it:

Sit down with a notebook, app, or voice memo.

Write down everything on your mind: worries, plans, tasks, random thoughts, things you’re avoiding.

Don’t organize it — just release it. You’re not solving anything right now. You’re clearing space.

Don’t: Try to organize it yet or “fix” your list.
Do: Breathe when you’re done. Notice how it feels to let it go.

Before the brain dump, get 2–10 minutes of natural sunlight in your eyes within the first hour of waking.

Avoid your phone for at least 30 minutes after waking.

Day 2: Free Yourself

Let go of what’s not essential.

Take that brain dump and start crossing things off — not because you did them, but because they don’t actually need to be done. This is about claiming back your energy.

How to do it:

Revisit your brain dump.

Cross out what’s outdated, not urgent, or simply not yours to carry.

Say (out loud if you need to): “I’m allowed to let this go.”

Don’t: Keep things just because you feel guilty.
Do: Trust that clearing this space gives your real priorities room to breathe.

Try a Non-Sleep Deep Rest (NSDR) or Yoga Nidra practice later in the day. Use YouTube, Reveri, or Huberman Lab’s NSDR.

Day 3: Set One Priority

Choose one thing that truly matters to you this week.
Not five. Not ten. Just one. If you made progress on this, you’d feel grounded or relieved.

How to do it:

From your remaining list, circle one thing that matters most.

Block 15–30 minutes for it this week.

Treat that time like a sacred appointment.

Don’t: Overthink it or aim for “important.”
Do: Move it forward with presence, not pressure.

Delay caffeine for 90–120 minutes after waking. Start with water and light movement.

Day 4: Plan One Meal

Nourishment is a sacred act.
Turn food into something supportive. You don’t need a plan—just one moment of intention around what you’ll eat.

How to do it:

Decide one meal in advance this week.

Cook something grounding. Eat in silence. Choose ingredients you enjoy.

Don’t: Use food to numb or punish.
Do: Let it be care, not control.

Try Time-Restricted Eating: eat within an 8–10 hour window (e.g., 10am–6pm). Outside that, drink only water, tea, or black coffee.

Day 5: Schedule One Workout

Move your body — not to fix it, but to feel it.
One session can shift your energy, your thoughts, and your mood.

How to do it:

Pick any movement you enjoy: walking, stretching, lifting, dancing, yoga.

Schedule it and show up with care.

Focus on how it feels — not how it looks.

Don’t: Turn this into pressure.
Do: Use it to come home to your body.

Move between 4–7pm if possible for peak performance.

Morning sun walks also help if that time isn’t available.

Day 6: Plan Time for Rest

Rest isn’t earned. It’s essential.
Even 10–20 minutes of real rest can change your internal state.

How to do it:

Choose a time for true stillness.

No input, no scrolling. Just you.

Try a bath, laying outside, or a quiet sit.

Don’t: Confuse rest with zoning out.
Do: Let rest be presence, not absence.

Try body scans, or 10-minute breathing resets.

Day 7: Connect with Someone

Reach out — not to fix, but to feel less alone.
A short message or real conversation can shift your state.

How to do it:

Text or call someone who matters.

Be honest. Be simple. Be you.

Don’t: Wait for perfect timing.
Do: Initiate connection. You might be what someone else needs too.

Voice or face-to-face connections increase oxytocin (the bonding and calm hormone).