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

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

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

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

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

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.

Day journal (after your Big Action)