Level 0, exercise 4: building a grounded routine
You already grounded naturally sometimes in unhealthy ways first let’s recognize some of the skill that we already use take a pencil and some paper and make three columns label them movement quiet expression under each column write 10 skills for each type that you already do. It’s OK if you’re not sure which column the skills goes in do your best.
Now right five skills in each column that you would like to start to do
You now have 45 skills that you can use to ground if they’re on some unhealthy skills that’s OK no judgment here if you want to change them that’s OK too pick some new skills that you’d like to incorporate to replace the old ones
Now choose one from each column and for one month do one a day to stay grounded
This is just the beginning you can now use these skills to build a daily routine
A daily routine is a crucial step to stay grounded
EXAMPLE
Daily Practice Plan
For the next month, practice one skill from each column daily. Example:
Movement: Stretch for 10 minutes.
Quiet: Meditate for 5 minutes.
Expression: Journal for 15 minutes.