Do you have one or more intentional routines built into your everyday life?

I’m not talking about brushing your teeth or eating lunch, but about things you intentionally make space for outside of work and household chores. Things that benefit you.

If you don’t, here are a few ideas to try:

10-Minute (Morning) Meditation

What if you set aside 10 minutes in the morning or evening for meditation?

I practiced this in the mornings for a while, starting with guided meditations through an app and later switching to a simple timer.

It became my calm before the storm—a moment to make time for myself before work started and other people’s needs came rushing in.

I noticed that I started my days with a completely different mindset. Much calmer and more grounded. I also noticed a difference in how I showed up at work.

Because meditation became part of my everyday routine, I also became better at setting boundaries. Thoughtless comments from other people could come and go, much like the thoughts that passed through my mind during my morning meditation.

Think you can’t possibly find the time in the morning? That’s okay! Try a guided meditation for sleep instead. There’s something truly wonderful about being gently guided into sleep.

Morning Pages / Journaling

Let your inner critic have the floor!

Give it three pages of your notebook. Let it all out. Everything that’s there. Worries, anger, to-do lists, prayers, random thoughts—whatever comes up.

This practice also comes from Julia Cameron’s book, and I’ve been using it for years.

Since I started writing my Morning Pages every single day, I’ve noticed that I’m not only clearer about my day, but also clearer in my relationship.

I can already sense in the morning what I need, where I am emotionally, and how I want to show up for my partner.

And if you don’t know what to write, write anyway. You can even write exactly that: “I don’t know what to write.”

The point is to rest on the page.

When we have a conversation with someone, there may be an occasional pause. But we don’t take that as a reason to stop having conversations altogether.

More Gratitude = More Happiness

People who practice gratitude tend to experience greater well-being. There are now many studies exploring how gratitude may reduce anxiety and rumination, strengthen social relationships, and support our overall well-being.

There are many ways to practice gratitude: keep a gratitude journal, write a thank-you letter to someone—or to yourself—or create a gratitude mind map for the year, collecting the things you’re grateful for so far.

A few years ago, I learned a little exercise at work that I found especially easy to incorporate into everyday life:

At the beginning of the day, put three small stones or glass beads in your left pants or jacket pocket.

Throughout the day—or at the end of the day—move them to your right pocket.

For each stone or bead, name something you’re grateful for right now or something you were grateful for that day.

At the end of the day, place them back in a little bowl, ready for tomorrow.

A Pause to Take a Breath

Does this sound familiar?

When we’re driving, we’re not always fully present. We’re already thinking about our next appointment or whatever is waiting for us when we arrive. And then sometimes we wonder how we even got from A to B.

Because the route is so familiar and driving has become automatic, we barely notice the journey itself.

So why not try a different route—or intentionally plan a stop along the way?

Pull over somewhere you’ve always wanted to take a closer look at. Maybe there’s a little shop or a viewpoint you’ve never stopped to explore.

Build in some extra time—about 10 minutes—to give yourself permission to actually stop.

Maybe you’ll spot a flower stand and feel like bringing home a few flowers. Maybe you’ll stop by a river and watch the boats go by. Or perhaps you’ll pause in the woods and see if you can spot some wildlife.

Just take a moment to breathe before getting back to your everyday responsibilities.

It feels surprisingly good!

Quiet at the End of the Day

This is actually a ritual that may remind us of childhood.

Maybe someone used to read you a story before bed. Maybe you read by yourself or listened to an audiobook.

Try finding your way back to that ritual—especially if you struggle with sleep problems.

Take a warm bath. Drink some tea. Read. Meditate. Listen to a calming audiobook or podcast. Maybe you enjoy doing a puzzle. Or something completely different.

The goal is to step away from screens—your phone, tablet, TV, and so on—and avoid anything connected to work, productivity, or worries about the future before going to sleep.

Give yourself that final hour of the day to simply slow down, breathe, and let yourself be.