Your Daily Blocks

Every day runs on three blocks, built around when you wake up.

Start within 10 minutes of waking. The order doesn't matter, as long as it all gets done.

Don't touch your phone except to read these actions, if you're using the book on your phone. The quicker you get them done, the quicker you get your phone back.

•Mirror work

Look yourself in the mirror, reflect briefly on the trauma, and say: "I'm sorry that happened to you. I love you."

•Gratitude and grounding

Go outside with your feet on the ground. Look up and declare the day. Thank whoever you thank for this day: the earth, the sun, the stars, another day. Carry that gratitude all day. Whatever happens, treat it as understanding, growth, and awareness.

•Gratitude for water

Hold your water, thank it, and drink it with intention. If you wrote words on your bottle, read them first. Give it gratitude every time you drink, all day.

•Journal

Write affirmations declaring the day as if it's already happening. Be direct. "I love my life. Today's a beautiful day. I'm going to be focused." If you know how, write in cursive. It engages about 200 muscles of the brain and is more beneficial.

•Morning Reading

Go to the Morning Reading page. If another spiritual or uplifting passage speaks to you more, you may choose your own.

•Cold shower

Take a cold shower. Breathe through it slowly instead of tensing up.

Aim for about one action an hour.

•Eat healthy

Build your plates around real food. Skip processed snacks, fast food, and sugar as best as you can.

•Exercise

Walk, lift, run, stretch, or move your body however you can. Even if it's only stretching, move.

•Meditate

Sit still in silence with your eyes closed for at least 10 minutes. No phone, no music, no TV, nothing playing.

•One act of service

Do something for someone with nothing expected back. Help a neighbor, call someone who's struggling, give an hour.

•Learning and study

Read or study something spiritual and something educational. Use what you wrote down the night before.

•Catch the rep

All day, when you notice your mind looping or stuck in your head, name it, say your keyword, and ask, "What action do I do next?" Count each one. See Being the Observer.

•Hot bath

Take a hot bath to let your body settle. If you only have a shower, take a long hot one.

•Write three things you're grateful for

Write three personal things from today you're grateful for. Address them to your Creator or whoever you believe in, if you want.

•Write how I can do better

Write one or two specific things from today you'd handle differently. Name what you'll do instead tomorrow.

•Prepare for the next day

Fill out the prep page for tomorrow and lay out what you need. Write down what you're going to read and study tomorrow.

Catch the Rep

This is the main rep you count. Any time you notice your mind looping, wasting time, stuck in your head, catch it and bring yourself back to the present. That's one rep. Count them. How to do it is in the chapter Being the Observer. Then there's the other kind. The moments you want to use and have to tell yourself, "I don't want to numb, forget that life." Say it when it hits. But those aren't reps we count up. Those are the ones we're trying to stop from happening.