Pick a wake-up time, write 3 key morning steps, post them somewhere visible

Pick one task, set a 20-minute timer, remove distractions, take a 5-minute break

Pick a time, make a quiet workspace, use a timer for two 25-minute sessions with a break

Write a recent thought from a tough moment. Was it helpful or critical? Circle it and underline harsh or absolute words (e.g., "always," "never"). This is your first step to changing your inner voice.

Focus: Managing time and staying focused.

Look around your main workspace and note anything that doesn’t belong or feels distracting.

Choose a planner or digital calendar to create your time blocks.

Choose a time for your weekly planning session.

Set an alarm to stop screen use, replace it with reading or music.

Focus: Creating habits that help you succeed.

Practice deep breathing, movement, or grounding during daily routines.

Focus: Build a daily mindful breathing habit to strengthen self-regulation and stay calm under stress.

Choose a rule like “quiet time after school” or “no phone during homework.” Tell others so they know your rule too!

Take five minutes to write down what you’re proud of and choose one goal for next month!