The Morning Compass (~5 minutes)

WHAT YOU’RE DOING:
Every morning, before the day grabs you by the hair and tells you what to do, you’ll pause for a quick check-in. Nothing dramatic. Just you, a breath, and a prompt (I give you a new one each day).

Think of it like:

• reading your compass before the world starts yelling directions at you

• planting a tiny seed of awareness before LIFE happens,

• or giving yourself five cute lil’ minutes where nobody is allowed to need anything from you (and yes, you can totally do this holding a baby or pushing a stroller if you’re a parent…I GET IT).

This check-in helps you get honest with what’s going on in your inner world:
What do I feel? What do I need? What’s living under the surface today?

Just a quick moment of stillness that sets the tone for the entire day.

WHY THIS MATTERS (aka: The Long-Game Magic):

This tiny practice is where self-trust can start growing roots.

Every time you pause and ask yourself “What do I actually need today?” or “What’s happening in my mind/heart/body right now?”
you’re reminding your nervous system:
Hey, I’ve actually got me. I’m listening. I’m not abandoning myself. I’m safe and somebody (me) gives a sh*t about me.

Over time, this does something pretty coooool:

It shifts you from autopilot to authentic alignment and builds confidence.

Instead of reacting to life like a stressed raccoon in a dumpster fire, you start responding from clarity, intention, and authenticity.
You’re grounded.

This practice:

• softens overwhelm

• reduces self-abandonment

• helps regulate your nervous system

• strengthens your ability to parent and partner from your values

• and builds this steady inner “I know what I’m doing” confidence that changes how it feels to be you

And just like a cute lil’ carrot seed…
the more consistently you water this practice, the more it grows...until it eventually becomes your default way of being.

Self-trust becomes natural.

The Little Gods & The Gold 15 (~15 minutes)

WHAT YOU’RE DOING:
Each day, you’ll spend a short, distraction-free 15 minutes, The Gold 15, with your little one(s). I’ll give you a new age-appropriate activity every day, but the activity isn’t the point. The connection is.

For these few minutes, you’re offering your child the version of you they crave most: grounded, warm, unhurried, and actually there. Intentionally present for a short window that fills them up in ways that last.

“The Gold 15” is exactly what it sounds like gold in their nervous system and gold in your connection with them.

It’s a mutual blessing:
They feel loved, safe, and delighted in…and you get to remember how magical, simple, and easeful the world looks through a child’s eyes.
(A cute little wonder portal, if you will.)

HOW TO DO THE GOLD 15 (Ground Rules):

1. No distractions, bro!!

Put your phone downnnnn. No multitasking, no TV on in the background, just you and them.

2. Slow your body (and your energy) way, way down.

Kids feel our vibe before they hear our words. We want your whole being to be saying:
“I’m here with you. You matter most to me.”

3. Get on their level physically and emotionally.

Physically settle beside them. Connecting with them starts with your energy. Let your physical body AND your energy show them “I’m here with you, all in.” I’m talkin’ literally get on their level. Whether that means crawling on the floor or just tuning into their world…enter it in a way that helps you see the world as THEY see it. From THEIR unique P.O.V. So cute and little :)

4. Let go of your agenda.

This isn’t about productivity or performance or even an end-goal, really. It’s just about showing up differently than you have been. Be there with them. Enjoy them for who and how they are. Drop expectations of how they’ll respond. Just be. Some days, you’ll annoy them with The Gold 15. Some days, you’ll feel more connected to them than you have in a long time. Just keep showing up.

5. Offer connection before frustration shows up.

This tiny window helps melt tension, prevent power struggles, and keep everyone’s nervous systems below boiling point.

When you show up for these moments consistently, gently, and without distraction you’re giving your child a nervous system to borrow. You’re teaching them safety through your presence. You’re showing them how much they matter. My, how different you and I would have been if we got to experience felt safety in this way every day of our own childhood, am I right?

WHY THIS MATTERS (aka: The Long-Game of Raising a Connected Human):

These tiny golden windows create the emotional wiring your child will use for the rest of their life. This is where trust forms. Where attunement becomes the new normal. Where you show them what safety feels like.

Even just a few minutes a day can change everything:

• Fewer meltdowns.

• Less “acting out to be seen.”

• More regulation.

• More cooperation.

• A softer, calmer little nervous system.

• A stronger bond with you.

And for you?
You get pulled out of survival mode and into wonder, presence, and awe. You can count on the knowing that there will be a moment in every day where you can access the magic of seeing your child as the tiny god they are.

It reminds your subconscious:
“Oh right… I’m allowed to feel curious, playful, soft, and alive, too.”
It reconnects you to the inner child who still lives inside you…the one who deserved this kind of consistent, loving attention, too.

This is connection that heals and aligns in both directions. Gold for them and gold for you.

The Little Gods & The Gold 15 (~15 minutes)

WHAT YOU’RE DOING:
For this version of The Gold 15, you’ll spend 10–15 intentional, distraction-free minutes reconnecting with your own“little god.” Your inner child.

You’re allowing intention to be directed towards the tiny human inside. The one who still loves wonder, play, curiosity, color, movement, stillness, imagination…the part of you that hasn’t been hardened by adulting lollllll

Connecting with your inner child reunites you with the sense of feeling ALIVE only children typically have.

This can look like:

• sitting under a tree feeling the breeze like a whole ass forest elf

• doodling or painting just because it feels fun

• taking a nice lil’ “awe walk” with no technology, noticing the leaves, the way the breeze sounds in the trees, the way the grass feels on your feet, etc.

• dancing in your kitchen to a song that made you feel invincible at 16

• or literally doing anything you loved as a kid because…duh, it worked

The point: Interrupt autopilot. Invite aliveness. Remember the part of you who was here before responsibility took over.

HOW TO DO THE GOLD 15 (Inner Child Edition):

1. No distractions.

Phone away, tabs closed, brain chilled outtttt. Just you and your inner child’s desires.

2. Slow yourself down.

Take a breath and let everything slowwwww down. Inner children do not vibe with rushed adults.

3. No expectations.

Don’t chase a feeling. This is not a ~healing transformation session~.
Not something you need to document for Instagram.
Just play. Just be. Just enjoy life the way the little gods do.

4. Notice what changes.

These small, weirdly satisfying moments can:

• soften your hard edges

• settle your nervous system

• reopen you to curiosity

• and remind you of who you are beneath the pressure of adulthood

This is literally regulation disguised as fun.

WHY THIS MATTERS (aka: The Long Game of Being a Human):

These golden lil’ moments of connection with yourself, with life, with your inherent childlike awe build a foundation of emotional safety and inner trust that every adult needs and most of us never got.

Each time you show up for yourself like this, you’re sending a quiet message to your whole system:

“You’re allowed to rest. You’re allowed to play. Your joy matters.”

Over time, the ripple effects are wild:

• You feel more grounded.

• You show up more creatively.

• You feel more connected to yourself and your relationships.

• You access joy faster.

• Stress hits you softer.

• Life feels a little more magical and a lot less heavy.

Same as with kids, a consistent, gentle, undistracted presence works wonders. But this time, the miracle is happening inside you :)

Relationship Recalibration (~15 min)

When you’re exhausted, overstimulated, on autopilot, or even just all-in on parenting, your relationship is usually the first thing to fall to the bottom of the priority list.

But dammit buddy, I NEED you to know something: your relationship serves as the emotional roof over top of your family AND the grounding roots underneath it. If the roof leaks, everything underneath it starts to feel unsafe from the storms of the outside world. If the roots are rotting, the tree isn’t stable enough to stay up, let alone grow towards the sun.

This anchor is about offering your partnership a small piece of connection each day. Nothing huge, but enough intention to remind both of you:

We’re still in this together. We’re still us.

Each day, you’ll be given one short prompt to help you turn towards each other again. You can do it sitting on the couch after bedtime, while you fold the laundry, or even as a voice note if you’re on opposite schedules or struggling to find even ONE MF MINUTE (relatable lol).

NOTE: this anchor is NOT about deep processing, putting pressure on a need to reconnect, or “fixing” things. It’s just a sweet little sprinkle of notable EFFORT that grounds you into the now and snaps you out of going through the motions / “roommate” life. Because nothing changes if nothing changes and we have to start somewhere, ya’ know?

This anchor is ultimately about helping you remember what it feels like in your body to turn TOWARDS each other again, even when life is full, energy is low, and it seems easier to just cruise on through.

GROUND RULES FOR RR:

• you don’t need to be in the “right mood”

• you don’t need to carve out an hour.

• you don’t need to be amazing at talking about your feelings

• ya’ just gotta show up with openness, curiosity, and the desire to feel something again

• And the most important ground rule for Anchor 3: Don’t get tripped up over how your partner answers these questions. It isn’t really about them. It’s about US leading the way. :) And if they aren’t available or willing to participate, do it anyway. You don’t need both people to recalibrate the dynamic. You just need one person to stand up and choose to lead.

WHY THIS MATTERS IN THE LONG GAME OF YOUR LIFE:

So many couples wait until things are REEEEALLLLY disconnected to try to “fix” things. That’s a “too little, too late” approach. It starts in the less noticeable moments, where one of you is turning toward the other, but it gets missed. Missed glances, swallowed words, the assumption that you’ll talk about it “later.” Being busy, focusing only on the kids, it all adds up.

This anchor rebuilds and recalibrates your connection one MANAGEABLE step at a time. This serves as a roadmap for exactly how you can not only become, but STAY, emotionally accessible and passionately connected despite chaos, conflict, and the demands of the outside world.

RR serves to reinstall little beams of light in places that may have gone dark. When you’re checked out, on autopilot, or struggling to feel connected in a way that soothes your nervous system, these little beams of light are all it takes to begin again…and to choose a new path for your love.

This anchor is really f*cking important, okay? Because you deserve a love that doesn’t just survive inside the chaos of life…you deserve a love that GROWS through it. With eyes turned toward each other and a passion that expands instead of dwindling over time..

Relationship Recalibration (~15 min)

This anchor is about offering yourself a small piece of intentional connection each day. Nothing huge, but enough intention to remind you:

My desires are worth showing up for. I can trust myself to love and be loved.

Each day, you’ll be given one short prompt to help you turn towards you again, or towards the love you’re creating space for. You can do it in your journal, out loud in the car, or as a voice note to your future self.

NOTE: this anchor is NOT about obsessing over finding a partner, or feeling like you’re behind. It’s about gently recalibrating the energy you bring into relationships, now and later. It’s about keeping your heart open, instead of defaulting to autopilot, numbness, or cynicism.

And the most important ground rule for this recalibration: Don’t overthink where this will “lead.” It isn’t about forcing an outcome. It’s about you leading yourself, in worthiness, in openness, in the energy you bring to every connection.

WHY THIS MATTERS IN THE LONG GAME OF YOUR LIFE:

So many people wait until they’re in a relationship to start thinking about how they show up for their partner. That’s like trying to plant roots after the tree is already standing.

This anchor helps you recalibrate your relational energy one manageable step at a time. It teaches you how to stay emotionally open, connected, and rooted in self-trust, so that when love does come, you’re not scrambling to build the foundation from scratch.

RR for singles is about reinstalling little beams of light where you may have closed doors. When you’re checked out, cynical, or doubting yourself, these moments are all it takes to begin again, to choose a new path for how you hold love, whether that’s in the relationships you already have, or in the ones you’re calling in.

The Cyclical Nature of Giving & Receiving

• Gratitude (~5 minutes)

• Contributions (~5 minutes)

This practice is made up of two parts and meant to be completed at the end of your day. We’ll be starting a habit of paying attention to both what you received from life and what you gave.

You can use a written journal, your phone’s notes app, a sticky note, or the back of your grocery list. I literally do not care lol :) The format doesn’t matter. What matters is that you just start noticing! Showing whatever higher power you believe in, God, the Universe, your SELF, that you’re paying attention!!!

Gratitude asks you to notice what life gave to YOU that day: …beauty, warmth, love, ease, a challenge that’s pushing you to grow, even a tiny spark you would have overlooked prior to this reset.

Contribution invites you to notice what you gave to the world: your energy, compassion, presence, or effort.

This is important because the more you track both, the more you remember that you’re not just a passive participant in your life. You’re an active co-creator of it.

You begin to feel less like life is happening to you,

…and more like you’re in a reciprocal, nourishing dance with the world around you. Your fulfilled self lives there. :)

Gratitude: What You Received

Gratitude is a simple BUT SOOOO OFTEN OVERLOOKED practice that rewires your brain to notice the good. The more you recognize and appreciate, the more your mind naturally seeks out, pays attention to, and actually absorbs those moments of joy, beauty, and connection…even on the hard days.

Each night when you get in bed, you’ll write down five things you’re grateful for that you experienced that day. Nothing is too big or too small to make this list.

Maybe you…

• heard a song that made you smile

• noticed the way your child reached for your hand

• remembered to take an intentional deep breath that calmed you down juuuust a little

• saw a sunset that stopped you in your tracks

• enjoyed the smell of coffee brewing in the morning

• had a breakthrough moment with your partner

• experienced your child opening up to you about something important

• felt present in a way you haven’t in a long time

What you focus on expands.

When you start looking for the good, life gives you more of it. :)

Contribution: What You Gave

You’ll also write down three ways you contributed to the world around you that day.

These might be small, or feel silly to track. But they DO matter, because they complete the cycle of giving and receiving. Wholeness is a circle, not just a half, ya’ know? Think yin-yang.

To complete anchor 5, you’ll ask yourself:

How did I positively impact someone or something outside of myself today?

This might look like…

• I comforted my child (and stayed calm myself) during a meltdown

• I offered my partner a moment of connection

• I sent a nice text to a friend

• I picked up trash at the park because Mama Earth deserves BETTER

• I gave a compliment to a stranger

• I chose to be patient when I usually would have snapped or shut down

• I didn’t miss a teaching moment with my little…I showed up for it bc I was paying attention!!

WHY THIS MATTERS IN THE LONG GAME OF YOUR LIFE:
Tracking your gratitude and contributions actually creates a shift in how your brain processes your day-to-day life.

Each time you name something good, you’re reinforcing a pattern: “This is what I want to notice. This is what I want more of. This is how I want to show up. This is how I want my life to feel.”

Over time, this builds presence muscle memory. You start noticing good things and ways to serve others more effectively in real time, not just in hindsight.

Your nervous system relaxes as this muscle memory builds…because you begin to trust the goodness and the cycles of give/recieve that are already built into your life by design.