Relax
Calm down in 2 minutes
Box breathing: breathe in 4 seconds, hold 4, breathe out 4, pause 4. Follow the circle.
Daily relaxation habits
The 30 minutes before bed
Screens off, lights low, same bedtime every day.
A 10-minute walk after meals
Especially after dinner.
5-minute work breaks
Stand up hourly, stretch, rest your eyes on something far away.
Morning sunlight
10–15 minutes of outdoor light after waking.
A phone-free morning
Water, a walk or quiet time before checking your phone.
3 lines at night
Write what went well today and one thing for tomorrow.
These are everyday stress habits. If poor sleep, anxiety or low mood lasts, talk to a doctor or mental health professional.