PROGRAM PREVIEW · Proposed coaching schedule · Enrollment is not open

MCRDSE / everyday integration

your practice.
your toolkit.

Start with the first two worksheets. Add the others as you need them. You do not have to fill everything in today.

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back to the program

01 / start here

Your starting point.

02 / your daily anchors

Build a routine that fits.

Use this sentence: After [something I already do], I will [one small practice] in [a place that works].

03 / show up, begin again

Your 90-day practice tracker.

Check a day when you do the small practice you chose. A blank day is information, not failure.

0 of 90 days marked

04 / a few minutes of reflection

Daily journal.

Use one copy per day, or download your notes and reuse this page.

05 / insight to action

Give an insight a next step.

You do not have to treat every thought or interpretation as a fact. Make room for uncertainty.

06 / written practice cards

A menu, not a checklist.

Arrive.

Sit or stand comfortably. Look around and notice three ordinary things. Feel a point of support. Let your breathing stay natural. Choose your next small action.

Pay attention.

Try two minutes of noticing sounds or a comfortable point of contact. When attention wanders, gently return. Keep your eyes open if you prefer.

Move.

Choose familiar movement that fits your ability: a walk, a gentle stretch, or seated movement. Decide on a small amount you can repeat. Adapt or skip anything uncomfortable.

Notice nature.

Take a few minutes outdoors, near a window, or with a plant. Notice light, texture, and sound. There is nothing to achieve.

Wind down.

Choose a cue to finish the day. Put tomorrow's first task on paper, set aside work when possible, and move into your usual bedtime routine.

Make it smaller.

If the full routine is too much, do one small part: pause, write one sentence, or choose tomorrow's intention. Resume from where you are.

All practices are optional. If inward attention feels uncomfortable, stop and return to your surroundings. These are everyday reflection tools, not treatment instructions.

A two-minute pause.

2:00

07 / review once a week

Keep. Change. Let go.

08 / relationships

Plan one clear conversation.

09 / real life happens

Your restart plan.

10 / support

You do not have to do it alone.

Use roles or initials if you prefer. Ask before sharing another person's details.

Program coaching is not monitored crisis support. For immediate danger, contact your local emergency service.

11 / days 45 and 90

Look back with perspective.

12 / your next 30 days

Keep going on your terms.

Your weekly questions

One question to sit with.

Week 01 / days 1–7
What would make these 90 days worth showing up for?

Week 02 / days 8–14
Which part of my day makes a good home for this practice?

Week 03 / days 15–21
What did I notice when I gave myself a little space?

Week 04 / days 22–28
What can I make simpler at the end of the day?

Week 05 / days 29–35
What kind of movement feels realistic enough to repeat?

Week 06 / days 36–42
What would this insight look like in my calendar?

Week 07 / days 43–49
What have I learned about the way I actually live?

Week 08 / days 50–56
What do I want to say clearly and kindly?

Week 09 / days 57–63
What is my smallest useful next step when plans change?

Week 10 / days 64–70
What support would make this easier to keep doing?

Week 11 / days 71–77
What am I doing because it helps, and what am I doing out of habit?

Week 12 / days 78–84
Can I explain my routine and why I chose it?

Week 13 / days 85–90
What will I keep, change, and stop?