The first minutes of the day tilt the rest. This routine stacks five CBT‑compatible steps to set calm, clarity, and momentum in under 10 minutes.
1) Breath Reset (1 minute)
Inhale 4, exhale 6–8. Shoulders down, jaw soft. Remind yourself: “I can start small.”
2) Values Cue (2 minutes)
Pick one value for today (e.g., kindness, focus, courage). Write one micro‑action that expresses it: “Send thank‑you,” “Study 10 minutes,” “Ask one honest question.”
3) Thought Reframe (3 minutes)
Capture one worry. Two‑column evidence for/against. Craft one balanced sentence you can act on.
4) Behavioral Activation (3 minutes)
Choose a first visible action (≤2 minutes). Do it now or block 10 minutes on your calendar.
5) Gratitude Anchor (1 minute)
Write a three‑by‑why entry: three specifics you appreciate and why they mattered.
Template You Can Copy
Value today: __________ Micro‑action: ___________________ Worry: _________________________________________________ Evidence for: ____________ ____________ Evidence against: _________ ____________ Balanced thought: ______________________________________ First visible action (≤2m): ______________________________ Gratitude (3): __________________________________________
Variations for Busy Days
- 2‑Minute version: Breath (30s) + balanced sentence (60s) + choose first action (30s).
- Walking version: Breathe while walking; speak the balanced sentence softly; send the thank‑you on arrival.
- Team version: Share value + first action in your stand‑up to align and get momentum.
Weekly Calibration (Sundays)
- Scan last week’s balanced sentences—what theme repeats?
- Which value did you live most? Least?
- Pick one friction to remove for the coming week (apps, clutter, unclear next steps).
Checklist
- Breath reset completed
- Value chosen + micro‑action defined
- Balanced sentence written
- First action scheduled/done
- Gratitude three‑by‑why logged
Save the template in your notes or use BetterThoughts to store it on‑device with gentle reminders.