FOR THE MIND
Start a compliments file. Document the great things people say about you to read later.
Pay complete attention to something you usually do on autopilot, perhaps brushing your teeth, driving, eating, or performing your morning routine.
Punctuate your day with a mini-meditation with one minute of awareness of your thoughts, feelings, and sensations; one minute of focused attention on breathing; and one minute of awareness of the body as a whole.
Do a mini-declutter. Recycle three things from your wardrobe that you don’t love or regularly wear.
Unplug for an hour. Switch everything to airplane mode and free yourself from the constant bings of social media and email.
Edit your social media feeds, and take out any negative people. You can just “mute” them; you don’t have to delete them.
FOR THE BODY
Give your body ten minutes of mindful attention. Use the body scan technique to check in with each part of your body.
Oxygenate by taking three deep breaths. Breathe into your abdomen, and let the air puff out your stomach and chest.
Get down and boogie. Put on your favorite upbeat record and shake your booty.
Run (or walk, depending on your current physical health) for a few minutes. Or go up and down the stairs three times.
Get fifteen minutes of sun, especially if you’re in a cold climate. (Use sunscreen if appropriate.)
FOR THE SOUL
Imagine you’re your best friend. If you were, what would you tell yourself right now? Look in the mirror and say it.
Check in with your emotions. Sit quietly and just name without judgment what you’re feeling.
Write out your thoughts. Go for fifteen minutes on anything bothering you. Then let it go as you burn or bin the paper.
Choose who you spend your time with today. Hang out with “Radiators” who emit enthusiasm and positivity, and not “Drains” whose pessimism and negativity robs energy.
Stroke a pet. If you don’t have one, go to the park and find one. (Ask first!)
Get positive feedback. Ask three good friends to tell you what they love about you.
Have a self-date. Spend an hour alone doing something that nourishes you (reading, your hobby, visiting a museum or gallery, etc.)
Ask for help—big or small, but reach out.
