Daily routine for Calmness

Why?

-> To reduce overthinking and avoiding anxiety & panic. -> Train the mind like training body.

Problems

-> Brain stuck in “what if” loops (future problems, alternate-case scenarios). -> Body locked in stress mode (nervous system doesn’t get the “all clear” signal).

Scheduled Overthinking/Worry time

-> Every day at 5:30 PM give 15 minutes to allow overthinking and write down thoughts. Outside that time, if thoughts pop up, remind: “Not now. I’ll think at 05:30 PM.”

5-4-3-2-1 Grounding trick

-> Notice 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste. Brings you back from spiraling thoughts.

🌅 Morning Calm Routine (5–7 min)

1. Sunlight & Breath (2 min)
   Step outside or near a window.
   Take 5 deep breaths (inhale through nose, slow exhale through mouth).

2. Gratitude / Intention (1–2 min)
   Write down 1 thing you’re grateful for and 1 thing you want today
   (e.g., “Grateful for my health. Today I want to stay calm in challenges.”)

3. Mini Grounding (2–3 min)
   Notice: 3 things you see, 2 things you hear, 1 thing you feel.
   Brings the mind into the present.

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🌙 Night Calm Routine (7–10 min)

1. Phone off / dim lights (15–30 min before bed)
   Signal your brain that the day is ending.

2. Journaling dump (2–3 min)
   Write down: “What’s on my mind?” — empty thoughts onto paper.

3. Body Scan or Breathing (3–5 min)
   • Option A: 4–7–8 breathing (inhale 4, hold 7, exhale 8, repeat 4 times).
   • Option B: Mentally scan body parts from head to toes, relaxing each.
4. Positive closure (1 min)
   End with: “Today is done. I did my best. Tomorrow is a new day.”

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🔑 Key Tips

• Consistency > length → even 3–5 minutes daily trains your brain.
• Don’t aim for an empty mind → just aim for gentler, slower thoughts.
• If panic or overthinking comes in the day, do 3 deep breaths or the 5-4-3-2-1 grounding trick.