A short morning ritual. Everything you write stays private on this device.
Step 1 of 4
Three things you're grateful for
Naming what you're grateful for is one of the most reliably studied ways to lift mood and lower stress. It nudges attention away from what's missing or threatening and toward what's already good, which over time trains the brain to notice the positive more readily. Regular gratitude practice is linked to better sleep, lower anxiety, and a stronger sense of connection. It works best when the items are specific and freshly noticed, not the same list every day.
Step 2 of 4
Set an intention for today
An intention is not a to-do item; it's the way you want to move through the day (patient, focused, kind). Naming it gives the brain a target to steer toward, so when a moment of choice arrives you're more likely to act in line with it. Setting an intention in the morning has been shown to improve follow-through and sense of agency, because you've decided in advance who you want to be rather than reacting on autopilot.
One thing today that tomorrow-you will thank you for
A small, concrete action. The dishes. A text you've been putting off. A walk.
Step 3 of 4
Two awesome things about yourself
Not sure? Tap one to start, then make it yours:
This one uses cognitive dissonance on purpose, in your favor. The mind works hard to keep your actions and your self-image consistent. When you state something good about yourself, a small tension opens between that statement and any behavior that doesn't match, and the brain resolves it by nudging your behavior toward the statement. Said another way: describe yourself as the person you want to be, and you quietly raise the bar you then live up to. Self-affirmation research also shows it buffers stress and keeps you open to growth rather than defensive.
Step 4 of 4
Now, a few minutes of practice
Choose how to begin the day.
Short talks from Michael on how the mind works and how to steady it.
How to calm anxiety and a racing mind
The honesty challenge: A meditation that can calm your mind, strengthen your relationships, and sharpen your decisions.
Lines from the sessions, worth keeping. Share one; it makes a small branded card.
Pick a sound, set a timer, close your eyes. It fades out on its own.
Stop after
Your backup
Keep this code somewhere safe. Nobody can recover it for you.
Your practice is scrambled on this device before any of it leaves, and your code is the only key. We never receive the code, so what sits on our server cannot be read by us, by Michael, or by anyone who broke in. That is the same reason a lost code cannot be recovered.
Backup is off
Your practice stays on this device. If you clear your browser or lose the phone, it goes too.
Turning it back on makes a new code.
Add another device
Type the code from your other device. Nothing is lost on either side; the two histories join.
Keep your own file
A copy you hold yourself, readable without us and without a code.
A daily nudge
Practice sticks when it has a time. Pick one, then choose how you would like to be reminded: a notification from NOTICE, a repeating event in your calendar, or both.
The Google Calendar button opens the event ready to save. "Add to my calendar" opens Calendar straight away on iPhone and iPad; on other devices it saves a small calendar file to open.
Send me a reminder from NOTICE
Arrives at your chosen time each day, even when NOTICE is closed. On iPhone, add NOTICE to your Home Screen first.
Breathe in
Grow with the circle, shrink with it. In through the nose, out through the mouth. Stay as long as you need.
