Prevents ignoring underlying issues
Promotes self-compassion
đĄ Step 4: Release Unnecessary Pressure
We often carry invisible expectations from society, family, or ourselves. This step is about letting go of what doesnât serve you.
Instructions:
Make a list of pressures or âshouldsâ you feel.
Ask: Are these really mine? Or am I holding onto someone elseâs expectations?
Benefits:
Reduces guilt and anxiety
Frees mental and emotional energy
Allows authentic decision-making
đĄ Step 5: Practice Gratitude
Gratitude is like seasoningâit enhances lifeâs flavor and helps you see the positive even in difficult moments.
Instructions:
Write down three things you are grateful for today.
Include at least one small, often-overlooked detail (a warm cup of tea, sunlight on your desk, a smile from a stranger).
Reflect on why these things matter to you.
Benefits:
Shifts focus from scarcity to abundance
Boosts mood and motivation
Encourages mindfulness and presence
đĄ Step 6: Identify Your Wins
Even on tough days, there are small victories worth celebrating.
Instructions:
List three things youâve accomplished in the past week, month, or year.
These can be as simple as âI got out of bedâ or as significant as âI finished a big project.â
Celebrate themâwrite a small note of acknowledgment to yourself.
Benefits:
Builds confidence and self-esteem
Encourages resilience
Helps track progress over time
đĄ Step 7: Set a Gentle Intention
Intentions are not rigid goalsâthey are guiding principles for how you want to navigate life.
Instructions:
Ask: What do I want to feel or focus on today/this week?
Examples: âI want to be kind to myself,â âI want to approach challenges with curiosity,â âI want to listen more than I speak.â
Write your intention down and place it somewhere visible.
Benefits:
Provides a compass for daily decisions
Encourages mindfulness and alignment with values
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