Lesson 3 Bonus: 25 Practices for People with No Time to Practice

No time? No problem. Here are 25 things you can do anywhere and anytime.

1. List three things you’re looking forward to today. Need some examples? Here you go…

  • I’m looking forward to a productive day.
  • I’m looking forward to this evening when I can spend time with the people who are most important to me
  • I’m looking forward to getting good news *
  • *Hint: If you can’t come up with three things, go for two and use this one as your third. It’s my favorite and best of all, it works!

2. Tonight when you’re getting ready for bed, come up with 5-10 things you’re grateful for today and why you’re grateful for each one.. Start with the morning and work your way through the day. Here’s an example:

  • I’m grateful for the 10 minutes of quiet at home this morning before the day got started. It helped me get centered and clear on what I need to get done today.
  • I’m grateful I made it to my appointment a little earlier than usual so I could gather my thoughts instead of feeling rushed.
  • I’m grateful for the extra $10 I found in my jeans. It covered my lunch. More, please! 
  • I’m grateful for the text I got earlier today. It still makes me smile when I think about it.
  • I’m grateful I followed through and with this gratitude list, because now I know I can do it.

3. Set a timer and meditate, pray, breathe, be present.

4. Daydream

5. Dance to that one song that always makes your body move. (You know the one! If you need a suggestion, click on The Refresh playlist.)

6. Tell someone how much you appreciate them and why. (Can’t think of anyone? Find a mirror and start with the person looking back at you.)

7. Burn your favorite incense, candle, or use an essential oil that smells like success to you.

8. Listen to or watch an inspiring video.

9. Nourish your body with something healthy and be mindful as you eat it.

For example, instead of inhaling that chocolate thing, how about enjoying it? (HEY! Chocolate IS nourishing.. It’s right here in writing. Therefore it’s true.)”

10. Walk outside and feel the earth beneath your feet.

If you can do it barefoot and walk around for at least 60 seconds, even better.

11. Stop and ask yourself if that limiting or negative self-talk is true.

If it isn’t, take an extra 3 seconds to let that thought go. You don’t need it anyway.

12. Run a belief check using the T.H.I.N.K. approach:

  • Is it True?
  • Is it Helpful?
  • Is it Inspiring?
  • Is it Necessary?
  • Is it Kind?

13. Come up with three positive things you can say about yourself. Not sure where to start? No problem. Here’s a little help…

  • I show up. (I mean, you’re here. That counts! YOU count!)
  • I count. (See what I did there?)

14. Engage.

Put the phone down and engage with another person for the sole purpose of connecting with another human being.

15. Listen.

Get quiet and just listen. Set a timer on your phone for 1-5 minutes. If you’re in the car, you can do this when you’re stopped at a traffic light.

16. Smile.

Did you know smiling releases dopamine, serotonin, and oxytocin? That’s some instant euphoria!

17. Make a kind wish…for you or someone else.

18. Set a boundary.

19. Set a positive example for someone who’s younger, older, or different from you.

20. Take one step towards one of your dreams. (Even the tiniest of steps count!)

21. Grab some water and every time you take a sip say to yourself, “I am loved.” (Or, I am…rich, happy, sexy, healthy, vibrant, deserving, or anything else good that comes to mind.)

22. Send a text to someone to tell them how much they mean to you.

23. Set a timer for 1-3 minutes and imagine your greatest dreams have come true. What do you see? Who are you with? How do you feel?

24. Recite, read, or remind yourself of an inspiring quote or scripture. Here are a few of mine:

  • “For I Know The Plans I Have For You’ Declares the Lord, ‘Plans to Prosper You and Not to Harm You, Plans to Give You Hope and a Future.'” (Jeremiah 29:11)
  • “When I let of of what I am, I become what I’m meant to be.” – Lao Tsu
  • “Mirror mirror on the wall, I’m not too short I’m not too tall, but damn if I don’t got it all” – Will Smith, The Fresh Prince of Bel Air

25. Sing.

(You don’t have to have a great voice, just a great song.)


Our Featured Expert

Gina Gomez is a Business Strategist and Advisor working with some of the most well-known and well-respected professionals in the entertainment and personal development industries.

Gina has a certificate in Diversity & Inclusion from Cornell University and has been published in Forbes where she is also a member of the Forbes Coaches Council. Due to the emerging needs arising in the marketplace, Gina has become a prominent voice in the field of Diversity & Inclusion and built a reputation as a go-to facilitator teaching others how to overcome fear, how to have hard conversations, and how to overcome challenges and limiting beliefs. She has also worked with Fortune 500 CEOs and corporate executives, small business owners, artists, and probably at least one person who’s a lot like you.

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