Catch the harsh inner voice and answer it the way you'd answer a friend.

A bead: Each time you catch a harsh thought about yourself and reword it kinder.

1. Notice the tone of voice in your own head today
2. When you slip up, say what you'd say to a friend who did the same
3. Drop one word you keep using against yourself
4. Catch a “should” and ask if it's even true
5. Name one thing you're genuinely doing your best at
6. Answer a harsh thought out loud, calmly
7. Let the friendly voice be the first one you hear

Notice what you handle well instead of only what you miss.

A bead: Each time you notice something you did well or got through.

1. Count one thing you already handled before noon
2. Notice effort, not just results
3. Credit yourself for something you usually shrug off
4. End the day by naming one win, however small
5. Catch yourself doing something right, in the moment
6. Give yourself credit for something hard you showed up for
7. Let “I did that” be an easy thing to say

Ease off the pressure and let a mistake just be a mistake.

A bead: Each time you let go of a “should” or forgive a slip.

1. Let one small mistake go without a second thought
2. Skip one thing on the list and don't apologize for it
3. Notice when “perfect” is getting in the way
4. Forgive yourself for something old you still carry
5. Trade one “I have to” for “I get to” — or “I won't”
6. Rest before you've earned it, on purpose
7. Let good enough be good enough today

Spot what's working right now, on purpose.

A bead: Each time you notice something going right.

1. Spot one small thing that's working right now
2. Notice something that went fine that could have gone wrong
3. Find the good in an ordinary, unremarkable moment
4. Catch a bit of beauty you'd usually walk past
5. Notice a person who made your day easier
6. Find the upside buried in a hard day
7. Make “what's good here?” your background question

A quiet, private thank-you, again and again.

A bead: Each silent thank-you — to a person, a thing, a moment.

1. Thank one thing your body did for you without asking
2. Silently thank someone as they pass
3. Thank something you completely take for granted
4. Send a thank-you in your head to someone far away
5. Thank a past version of you for something
6. Thank someone you usually only complain about
7. Let thanks be the last thing you think tonight

Slow down enough to actually enjoy the good moment you're in.

A bead: Each time you pause and really take in something good.

1. Take one extra breath with something you enjoy
2. Put the phone down for one good moment
3. Really taste the first bite of something
4. Stay ten seconds longer with a good feeling
5. Notice a good moment while it's still happening
6. Tell someone about a good thing, out loud
7. Let one ordinary pleasure be enough

Tiny helpful acts, done on purpose.

A bead: Each small kind act — or kind impulse you actually act on.

1. Do one small helpful thing before you're asked
2. Say the kind thing you'd normally just think
3. Let someone in — in traffic, in line, in a conversation
4. Give a real compliment to someone who won't expect it
5. Do a small thing no one will know you did
6. Be patient with someone who's having a hard day
7. Make kindness the easy default today

Give people the benefit of the doubt before the story runs away.

A bead: Each time you choose the generous read of someone.

1. Give one person the benefit of the doubt
2. Imagine a good reason for something that annoyed you
3. Drop a grudge you're holding for no real payoff
4. Assume the driver, the clerk, the stranger is doing their best
5. Catch a snap judgment and loosen it
6. Extend the slack you'd want extended to you
7. Let “maybe they're having a hard day” come first

Quietly hope things go well for people — even strangers.

A bead: Each time you silently wish someone well.

1. Silently wish one person well this morning
2. Wish a stranger well as they pass
3. Wish someone well who you find difficult
4. Wish well someone you're a little jealous of
5. Wish the whole room well before you speak
6. Wish someone far away well right now
7. Let wishing people well come without effort

Notice when you've drifted and return to what's in front of you.

A bead: Each time you catch your mind wandering and come back.

1. Notice one time your mind wandered — and come back
2. Feel your feet on the ground, on purpose, once
3. Finish one task without checking your phone
4. Come back to the person actually in front of you
5. Notice five things you can see right now
6. Catch yourself rushing and slow one thing down
7. Let “back to now” be a move you can always make

Sit, let whatever happens happen, and stop steering.

A bead: Each time you notice yourself trying to control your attention and you let go.

1. Sit for one minute and let your attention go wherever
2. Notice the urge to “do this right” — and drop it
3. Let a thought come and go without chasing it
4. Do nothing at a red light — just sit in it
5. Let a feeling be there without fixing it
6. Sit longer than is comfortable and don't reach for anything
7. Let go of the one steering the whole day

Meet what you can't change with “okay” instead of a fight.

A bead: Each time you accept something you can't change.

1. Let one small annoyance be, without fixing it
2. Say “okay” to something that didn't go your way
3. Stop rehearsing an argument you can't win
4. Accept a feeling you'd rather not have
5. Let someone be who they are today
6. Make peace with one thing outside your control
7. Let “it is what it is” actually settle you