The Daily Practice
Ten minutes a day. Five in the morning, five at night. This is the minimum viable ritual.
Morning 5
1 min
Breathe
Three slow breaths. Arrive in your body.
1 min
Scan & Score
Notice your physical and emotional state. Assign a number.
1 min
Intend
Set one clear intention for the day.
1 min
Thank
Name three things. Mean it.
1 min
Blank
Sit with nothing. No agenda. Just presence.
Evening 5
2 min
Review
Walk through the day. What happened? What did you notice?
1 min
Score
Rate your coherence for the day. Be honest.
2 min
Release
Let go of anything you're carrying that isn't yours.
Weekly Review
- Did I practice every day this week?
- What was my average C-score?
- What pattern am I noticing?
- What am I avoiding?
- What surprised me?
- What do I want to change next week?
30-Day Tracker
Record your AM and PM C-scores each day. Data saves to your browser.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30