Everyday Wellbeing Practices
Two short practices to build emotional awareness and everyday gratitude.
In this resource
01
Tuning Into Your Emotions
Three quick practices - a check-in, a pattern scan, and a body scan - to build emotional awareness.
Emotional awareness - simply noticing what you feel, without rushing to fix or judge it - is the foundation of emotional intelligence. These are three short practices you can do in a couple of minutes.
A 30-second check-in
Take a breath and pause. Notice what you're feeling right now. Don't try to change it - just observe with curiosity, and name the first emotion word that comes to mind.
Notice your patterns
Think back over the past week. Which situations or thoughts tend to bring up strong emotions for you? There's no right answer - this is about building awareness of your own triggers.
A 60-second body scan
Close your eyes and scan from head to toe. Where do you feel tension, warmth, tightness, or ease? Emotions often show up as physical sensations before we have words for them.
Practice prompt: Do the 30-second check-in once today. If you could understand and work with your emotions a little better, what's one thing in your life that might change?
02
A Week of Gratitude
A simple seven-day gratitude practice, plus how to review what you learn.
Gratitude practice is one of the simplest, best-supported wellbeing habits. Deliberately noticing what's good gently rebalances attention, which otherwise leans toward what's wrong or threatening.
The practice
Each day for a week, write down 3-5 things you're grateful for. They can be from any part of your life, and it doesn't matter how big or small they seem - a tasty piece of fruit counts as much as a milestone.
Look back
At the end of the week, read back over your list. What themes or patterns do you notice? What's the one key take-home? And how could you carry that learning into the week ahead?
Practice prompt: Start tonight: three things from today. Keep the list somewhere you'll see it, and add to it each evening for a week.