Name the weather
Three times a day, say what state you are in, in one word, without adding why.
Naming a state is most of what it takes to stop being inside it.
Free, all of them
Small enough to actually do
Every practice here names what it is for and how long before it is worth judging, because the usual failure is abandoning something on day three that needed a fortnight.
Mind
Attention, and what keeps taking it
The second question
When you catch yourself going round a problem again, ask what new information arrived since the last lap.
If nothing arrived, you are rehearsing, not thinking.
Body
The instrument you run everything on
One hour earlier
Move the last meal of the day an hour earlier. Change nothing else.
The cheapest intervention on sleep is usually made at dinner.
Light first
Get outside within an hour of waking, for ten minutes, before the screen.
The day starts when your eyes say it does, not when your alarm does.
The longer out breath
Breathe in for four, out for six, for three minutes.
The out breath is the half connected to settling down.
Energy
Where it goes, and what it is worth
Cost the yes
Before agreeing to anything, name the hour it will be taken from and whose it is.
Most overcommitment is an accounting error, not a character flaw.
The drain list
For two weeks, note what left you drained rather than tired. Look for the repeat offender.
Draining things are usually few, specific, and hiding in plain sight.
Growth
How learning actually happens, and why it stalls
What actually moved
Once a month, write down one thing that changed and what you think caused it. Keep the list.
Without a record, every month feels like the last one.
One change, one month
Pick one change. Give it a month before you judge it. Change nothing else in that month.
Changing five things at once tells you nothing about any of them.