1. Gratitude Reflection (2-5 min)
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Write down or think about 3 things you're grateful for today.
Big or small - doesn't matter. Examples:
"A peaceful walk after work."
"Finished an important task."
"Felt calm for a few minutes."
This helps shift your mind from what's missing to what's present and good.
2. Stillness Meditation (5-10 min)
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Sit or lie comfortably. Close your eyes.
Focus gently on your breath:
Inhale slowly through your nose (count 4)
Hold (count 2-4)
Exhale slowly through your mouth (count 6-8)
Whenever thoughts arise, notice them without judgment, and return to your breath.
It's not about "emptying the mind" - it's about observing calmly.
3. Positive NLP Anchor + Visualization (5-10 min)
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While lying in bed:
Bring up a positive emotional state (confidence, peace, joy).
Recall a moment when you felt truly safe, happy, or strong.
Breathe it in, intensify the feeling.
Do this each night to reinforce that feeling on demand.
Then visualize:
Yourself waking up energized, or
Completing a small success tomorrow (e.g., your workout, clean eating, calm response).
Feel it like it's already real.
This part helps reprogram your emotional baseline and primes your mind for sleep + success.