Mind habits5 min
Morning Landing
Land in your morning before the phone: breath, body and one intention.
Sunday Check-In
A weekly check-in keeps small things from piling up. In seven minutes you will name a win, notice what drained you, peek at the week ahead and choose three priorities. Bring paper and a pen, and maybe a warm drink.
7 minHeadphones optionalNothing is recorded
Mind habits7 min · 7 stepsReady
Sunday Check-In
Play 7-min ritual
00:0007:00
A calm look back at last week and a light plan for the next one.
The steps
Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.
- 01
Set up00:00–00:40
Grab paper, a pen and something warm to drink. Sit somewhere you will not be interrupted.
- 02
One win00:40–01:40
Write down one thing from last week that went well, big or small. Say why it counted.
- 03
One drain01:40–02:40
Write down one thing that wore you out. Note what, if anything, you would change about it.
- 04
Look at the week02:40–04:00
Open your calendar and scan the days ahead. Notice busy spots and any quiet gaps.
- 05
Choose three priorities04:00–05:00
Write the three things that matter most this week. Keep them few and clear.
- 06
Protect one thing05:00–05:40
Pick one thing to protect, such as a walk, a call or an early night. Write down when it will happen.
- 07
Breathe and close05:40–07:00 · breathe 4-6
Breathe in for four and out for six. Fold the paper and put it where you will see it on Monday.
Afterwards: Do the protected thing at the time you chose, and enjoy it without guilt.
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Phone-Down Minute
Put your phone down and spend three minutes with nothing in your hands.