Feeling a little flat, instead of reaching for caffeine, I paused and took some energising breaths.

When I felt guilty for resting the “you should be doing more” thought showed up straight away. I didn’t argue with it. I reminded myself rest is part of the plan, not a break from it.

When I wanted to criticise someone I care about, the words were right there. I stopped, asked myself what outcome I actually wanted, and chose a kinder response.

Feeling the weight of responsibility was made a little easier by taking a moment to ground myself with 3 calming breaths and to connect in and remind myself that doing my best is all I can ask of myself and that it is enough.

Noticing my mind was in a bit of a chaotic state and choosing to do some mindfulness to slow things down.

In the past, I have been very attached to routine to the point it distressed me to change plans. Today, I intentionally changed my routine to allow for an exciting experience. It was unfamiliar, but I was proud of pushing through that to enjoy something new.

I made a choice to try something that really me put of my comfort zone, and ended up having a really lovely connection with someone else who was doing the same thing! I felt proud for doing something I would have usually immediately said no to, to put off fear.

Despite being tired and repeatedly procrastinating doing so, I took the time to write honest replies to loved ones who have reached out to me. I allowed myself to feel grateful for their kindness, love and care rather than berating myself for replying too slowly.

I visualised before playing baseball how I wanted to play. I played with a lot more control and stayed level headed the whole game.

I was feeling flustered and frustrated that the task I was trying to do wasn't working. Instead of losing my temper, I took a breath and calmly asked for help to work out the problem, and was able to complete the task.

I know I am prone to spiralling thoughts, and today I felt them coming on. Often times I will notice this but feel helpless as to prevent it. Today, however, I actively took time to reset myself. I sat up straight, took some deep breaths, put on a playlist and rode out the feelings rather than allowing them to snowball.

I was about to order some junk food because I was feeling stressed but then did my breathwork reps before hand and noticed I was just wanting some comfort not the food. So I gave myself a hug instead and made got a nutritious meal that made me feel good

I took a calming breath before a handful of performance meetings with staff. It helped me ease into my feedback and stay relaxed and focused, even when having tough conversations.

Today I made the best out of bad weather. Rather than feeling discouraged by the wind and rain, I layered up and decided to still do the adventuring I had planned.

I am waiting for the outcome of an important application, so throughout the day have had to regularly return to deep breaths when I felt anxious.

Instead of letting my anxious thoughts spiral today, I opened up to my partner about how I was feeling and used calming breathes to recentre myself.

I caught myself getting frustrated. Took a moment to do some breathing and tried to see the situation from a different perspective. It completely shifted my thinking.

Today I caught myself stressing out over being late and not being as organised as I usually like to be. I used calming breaths to bring myself back to a calmer baseline.

Before reacting in frustration, I took a moment to regulate, then spoke calmly instead of snapping.

I felt stressed in traffic but chose to be grateful for more time with friends.

I spoke kindly to myself after making a mistake. That's new for me.

I faced a step towards a large challenge. The whole challenge overwhelms me, but rather than letting this deter me from trying at all, I decided to break it into three smaller goals. I faced the second today, and was able to do so successfully!

I had a moment of kindness towards myself today. I push myself incredibly hard, and I am highly critical of myself, but today I actively shifted this demeaning voice into a kinder one and encouraged myself to take the rest my body was really needing.

I noticed my thoughts spiralling, and instead of letting myself get carried away with them, I paused.  Recentred myself with some deep breaths. I felt more grounded.

Chose to lean into connection today. I made the effort to smile and say good morning to strangers on my morning walk. Felt good to connect with other humans.

When faced with a long to do list that caused me anxiety, I connected in with myself, took a few calming breaths and mindfully focused on one task at a time. Really changed my perspective.

After a very difficult conversation I was extremely emotional. I did two rounds of deep breathing to help regulate myself before needing to go into an appointment. A small thing that made a big difference.

Today I noticed my thoughts and the feelings that came up in them, I chose to stop that pattern and shift my energy in a more positive direction.

Instead of spending time on social media, I called up a family member to check in and have a chat. That moment reinforced to me the value of outward connection and how a small chat can go a long way.

Today I found myself focusing on what I didn't like about an experience. Realising this, I was able to pause and appreciate the positive of the situation, including spending time with someone I love.

I connected with myself, asking what kind words I would say to a friend if they were in the same position and then spoke those words to myself. Reminding myself that I am enough, exactly as I am.

I took the time to appreciate and be present with a friend this morning. Something I'm trying to work on is focusing less on what's next and appreciating the moments in front of me.

I stopped myself from yelling at my kids and took a deep breath to create space to respond.

Today at Sculpture by the Sea, I noticed myself starting to feel irritated by the crowds but instead, I took a breath and felt grateful just to be there, surrounded by art, ocean air and people enjoying the day.

I asked for help when I needed it, instead of being hyperindependent like I usually am. And when I asked for help, the support was there immediately.

When a meeting was delayed by 20 minutes, with another one to get to after, I took some calming breaths. After discovering some miscommunication between the different stakeholders, I reframed the potential cause, and focused on getting the most out of the meeting as possible.

Today I needed to take a moment for breathwork before a long drive - I’m a new, fairly anxious driver - and I took just a few minutes sat in my car counting my breaths before starting the journey. (Shock, it wasn’t as bad as it seemed in my head).

I received some news that meant a lot of my plans had to unexpectedly change, but paused and collected myself before responding rather than becoming frustrated.

I had to have a difficult conversation and stopped, took a few deep calming breaths and approached from a different perspective.

I caught myself spiralling at work, paused, did some calming breaths and felt myself calm.

I took a moment to call a friend I'd been thinking about. It made both our days.

I mentally rehearsed myself staying composed under pressure, and that's exactly how I showed up.

When a driver cut me off my first instinct was to bite back. But I paused, did a calming breath and decided it wasn’t worth it.

After several weeks of uncertainty and leaning heavily on visualising a positive outcome, I finally received some great news. It has been a massive relief, and I am so grateful to have found visualisation to utilise along the way - it allowed me to reassure myself that things would work out.

A situation arose today which left me feeling really short tempered and frustrated. I used some deep breaths to calm and centre myself, and then was able to actually calmly verbalise what was frustrating me rather than lashing out.

I have been stuck in a loop thinking through a problem for a while now, but today decided to let my loved ones know so we could talk through it together. I came to an outcome that feels right for me when I stopped ruminating and overthinking every possible outcome.

I made a mistake today. As soon as I realised, I spoke to the other person involved and squared things away. I usually berate myself for my errors, but today shifted this thought to reminding myself I am human, and that taking accountability and rectifying the error is more important than never making a mistake.

Today, I went to a crowded tourist attraction. Usually, being in a busy area makes me anxious and I feel so overwhelmed. Today, I made sure to be present with how I was feeling, acknowledge that there was a lot going on and forgive myself for not being able to process it all, rather than panicking.

I noticed when I started speaking negatively to myself. Instead I chose to be kind to myself and focus on what I can control.

When it felt like there was too much in front of me I took a few calming breaths and focused mindfully on the next task. Repeated this so I faced things in small bits rather that seeing them as enormous and insurmountable. Changed my mood entirely!

I've had a few difficult conversations recently, and visualising how I would feel and react in those conversations made me feel more confident and less anxious about them overall.

I was able to keep my focus on a task I needed to complete. I would notice my attention wander here and there, and was able to catch myself each time and come back to what was important!

After going home from a big day I was about to just go home and doomscroll my phone but paused, breathed, then said “what would actually recharge me right now?” Went on to go to the gym instead and I felt way better.

This one was tough. It was a real choice point, the skill of Purposeful Action. I decided to walk 50km instead of run. My future self will be proud, but my current self struggled with it. I wanted to run, I could have run, but it wasn’t the best thing for my body today. It’s skills like this I’m so grateful I’ve been building. The old me would’ve pushed through, ignored the signs, and regretted it later.

As I walked into the gym today it was absolutely packed. I immediately thought "oh great", and then immediately I reframed it into "how lucky am I that I get to move my body today!"

Today I caught myself worrying about an important email and report I had to send to a new boss. I felt a lot better about it after practicing inward connection by simply saying to myserlf that not everything needs to be perfrect and it's okay to fail sometimes.

On my morning commute I was feeling a bit tired. Doing some energising breathwork helped me to feel more awake and postive about the day ahead.

This morning, something small turned out to be meaningful. Instead of scrolling on my phone at breakfast, I put it away, ate mindfully, and found myself fully present. That tiny shift opened the door to a genuine conversation with my sister about her uni project, a moment of connection I would’ve missed on autopilot.

My 1 moment today was changing my thoughts around playing with my toddler. Being totally exhausted at the moment, pre dinner time routine and he’s got endless energy while I seemingly have a negative amount. Yet here I am making sure I remember that one day he wont want to play hot wheels with me one day. So I’m making the most of it.

I was overthinking and starting to get stressed about tomorrows race. I stopped, set a timer for two minutes and focused on long deep breaths, slowly getting into box breathing.

I felt flat, so I did some energising breaths which shifted my whole state.

I gave myself permission to rest instead of pushing through exhaustion.

I noticed my thoughts spiralling and used mindfulness to ground; it stopped the overthinking.