// understanding the 5 daily anchors: the slow sipper latte deep dive version

Anchor 1: Morning Compass (~5 min)

Every morning, you’ll work through the prompts provided for each day. Nothing wild. Just 5-ish minutes that you’re quiet, still, and preferably alone (if possible, but can be done holding a baby or on a walk with kids if necessary, trust me, I get it).

Think of this as planting a seed for the day ahead of you. Instead of rushing straight into the demands of life, you’re taking juuuuust a quick lil’ minute to BE with yourself and make space for what typically gets overlooked or ignored. Reading your own compass before the world tells you what direction to go with your energy.

WHY THIS MATTERS IN THE LONG GAME OF YOUR LIFE:

This simple check-in is where the foundation of self-trust is built. The more often you pause to ask, “What do I actually need today?” or, “What the helllll is going on in my heart/mind/body right now?” the less likely you are to abandon yourself or run on fumes.

Over time, this practice helps you stay connected to your own inner guidance…so you’re not just blindly reacting to what the day throws at you. You have access to your OWN compass.

You’re responding to life from a state of clarity, intention, love, and most importantly, AUTHENTICITY.

It shifts your energy from survival mode to choice mode. From autopilot to alignment.

This is how you stay with your authentic self.

It’s how you step away from self-abandonment, autopilot, numbing, overwhelm, all of it.

It’s how you soften the pressure, find space to regulate your nervous system, and parent (and partner) from a place that feels good and true to your values inside your own body.

And just like a cute lil’ carrot seed planted with care…the more you water this habit, the more it grows into your natural way of being. Self-trust becomes your paramount and you develop the confidence to break cycles. The big work!)

Anchor 2: The Little Gods & The Gold 15 (~15 min)

For anchor 2, I’ll provide unique, age appropriate activities for each day of the reset. I call this “The Gold 15.” This short time you’ll spend with your little one(s) each day is about offering them the grounded, loving, DISTRACTION FREE energy they need on a more consistent basis…without the pressure of feeling like you need to be “on” allllllll day longgggg. It’s the idea that this short window creates a richness. Gold in the bank of your child’s nervous system, relational trust, and lifelong memory.

The point of The Gold 15 is to both build connection and trust with them, and simultaneously tap into childlike wonder to see the world in the beautiful, godly ways our littles see it. Gold for them AND for you.

Here, we show your babies that they’re worth your undivided attention. That THEY matter more than your phone. That they can count on feeling securely connected to their most important person at LEAST once in their day. All while reminding your subconscious mind what it’s like to exist in a state of curiosity, wonder, and awe, too.

GROUND RULES FOR TG15:

• Set aside distraction-free time.
  No phones. No multitasking. No TV in the background. Just you and them.

• Physically slow down and 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.”

• 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 :)

• Let go of any agenda or expectations.
  This isn’t about productivity or performance or even an end-goal. It’s just about showing up more 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 MM. Some days, you’ll feel more connected to them than you have in a long time. Just keep showing up.

TG15 is an opportunity to tune in before frustration builds and to offer connection before they have to demand it with challenging behavior.

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. My, how different you and I would have been if we got to experience felt safety in this way, am I right?

WHY THIS MATTERS IN THE LONG GAME OF YOUR LIFE:

These golden windows of connection build the foundation of trust and emotional safety your child will stand on for the rest of their life. Small, steady moments that say “You’re important. I delight in you. I’m here. I love you just the way you are. You deserve my time. There’s gold in this family system and you’re a big part of it.”

When your child feels securely connected…even for just 10–15 minutes at a time…they’re less likely to seek attention through meltdown, misbehavior, or shutdown. Their little nervous system relaxes. Their heart softens. They feel safe to just BE.

And just as importantly: you soften, too. You get to step out of the stress spiral, chaos, or autopilot, and into the magic of their beautiful world. You get to be reminded of (and reconnected with) the wonder, curiosity, and aliveness that still lives inside you, too. (Hello, inner child work! I love you!!)

Anchor 3: Relationship Recalibration (~15 min)

When you’re exhausted, overstimulated, on autopilot, or even just all-in on parenting mode, 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

• 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.

This anchor serves to reinstall little cracks of light in places that may have gone dim. When you’re checked out, on autopilot, or struggling to feel connected in a way that soothes your nervous system, these little cracks 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 intention in the cracks.

Anchors 4 & 5: 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 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 so 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 appreciate, appreciates.” — Lynne Twist

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

Contribution: What You Gave

Write down three ways you contributed to the world around you that day.

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

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. (Thanks, God/Universe/higher power!! You’re the cat’s pajamas for this one!! Yes, that’s a Ted Lasso reference.)