7 Days of Small Calm

1. Day 1

   A longer out-breath

   Twice today, breathe in for a count of four and out for a count of six, for one minute. Use whatever counts feel comfortable, and stop if you feel lightheaded.

2. Day 2

   Name it

   When you feel tense today, try to name the feeling in one or two words: "worried," "rushed," "irritated." You don't have to solve anything.

3. Day 3

   Empty your head

   Set a timer for three minutes and write down everything that's on your mind. Then circle one thing you can do today, and leave the rest for later.

4. Day 4

   Feel your feet

   At least three times today, stop and feel your feet on the floor for five slow breaths. Waiting in line or standing at the sink both count.

5. Day 5

   A ten-minute walk

   Take a ten-minute walk today, at a pace that suits you, with nothing in your ears. Look up and around as you go.

6. Day 6

   One small no

   Find one thing today that you can decline, delay or do less of. A short, polite answer is plenty.

7. Day 7

   Your calm toolkit

   Choose the one or two practices from this week that helped most, and write them on a card or a note where you'll see them.

Tick off each day as you go. Your progress is saved only in this browser. If you miss a day, simply pick up where you left off.