written by Rebecca-Sophia Strong
Photo by Tima Miroshnichenko
In today’s fast-paced world, it’s easy to feel overwhelmed by responsibilities and the noise of life. But there’s a simple practice that can help you reclaim clarity, calm, and a sense of control. It’s not a quick fix, but rather a daily habit that nurtures your mental, emotional, and physical well-being. This powerful routine has transformed my life, and it can transform yours too.
The practice, shared with me by a client years ago, comes from Tim Ferriss, an entrepreneur and growth mindset guru. I’ve been practicing it almost daily since, and from experience, I can tell you: it works. So, let’s dive into a practice that helps you start your day with intention, gratitude, and focus.
The Daily Practice: A Simple Yet Powerful Routine
Start by grabbing a gratitude journal (or any notebook) and write down three key things:
Three Things I Am Grateful For
Three Things That Would Make Today Amazing
Three Affirmation Statements About Myself
Let’s break these down and explore how each can help you set the tone for a fulfilling day.
1. Three Things You Are Grateful For
Gratitude shifts our mindset. It’s easy to focus on what’s lacking, but gratitude helps us reflect on what’s already good in our lives.
When writing down your three things, aim for variety. Don’t repeat the same items every day. Consider different aspects of your life—whether nourishing your body, mind, or relationships. Here are examples:
Nourishing my body: "I’m grateful for the healthy breakfast I had this morning—eggs and avocado, full of good fats and protein."
Nourishing my mind: "I’m grateful for the meditation I did last night; it cleared my mind and helped me sleep better."
Nourishing my relationships: "I’m grateful for the time I spent with my best friend yesterday; our conversation gave me clarity and encouragement."
This practice helps you recognize what’s going well in your life, no matter how small.
2. Three Things That Would Make Today Amazing
This part of the practice clarifies what you want to achieve today. It’s not just about productivity—it’s about making your day meaningful.
Ask yourself: What three things would make your day amazing? These could be personal goals, work tasks, or something as simple as self-care. For example:
Personal goal: "I want to have a solid workout this morning to feel energized."
Work task: "I’d love to get that email written to my colleague about our upcoming project."
Self-care: "It would be amazing to spend 30 minutes reading and relaxing in the evening."
These don’t need to be monumental accomplishments; identifying them gives you something concrete to aim for.
3. Three Affirmation Statements About Yourself
Affirmations are empowering statements that remind you of your strengths. They shift your mindset from doubt to confidence, helping you tackle your day with a positive attitude.
Here are some examples:
"I am capable of handling whatever comes my way today."
"I have everything I need to succeed."
"I trust myself to make the best decisions for my life."
Affirmations help you reinforce your capabilities, especially if you’re managing stress or anxiety through practices like therapy for anxiety.
Reflection at the End of the Day
After completing your morning practice, take a moment to reflect in the evening. Write down three things that made your day amazing. It could be something you accomplished, a meaningful conversation, or a simple moment of joy.
This exercise helps reinforce positive experiences, setting the stage for a more fulfilling tomorrow.
Why This Sanity Hack Works
The power of this practice lies in its simplicity and consistency. By starting your day with gratitude, intention, and affirmation, you consciously shape your experiences. Studies show that practicing gratitude can boost mood, reduce stress, and increase well-being. Similarly, affirmations can shift negative thought patterns, promoting self-empowerment.
This practice also nurtures mindfulness, helping you slow down and engage in a ritual that supports your mental health. It’s about more than checking off tasks—it’s about creating space for intentional living and personal growth. Incorporating routines like this alongside anxiety therapy can make a significant impact on your overall well-being.
How to Make This Practice Stick
To make this practice a regular part of your life, try these tips:
Start small: If three items feel like too much, begin with one in each category.
Make it a habit: Do it at the same time each day, whether in the morning or before bed.
Be patient: If you miss a day, it’s okay. Progress is the goal, not perfection.
Customize it: Adjust the practice to fit your life and needs.
Final Thoughts
By incorporating gratitude, intention, and affirmations into your daily routine, you can improve your mental and emotional well-being. This simple practice can transform your days, helping you cultivate greater peace of mind, resilience, and joy.
Give it a try! Spend a few minutes each morning on these three steps, and let me know how it goes. You’ve got this!
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