Daily Routine

Your Daily Regulation Schedule

This routine is designed to “bookend” your day with safety. By starting and ending with these small acts, you train your nervous system to recognize that you are in control of your own body, even when you cannot control your environment.

Time of Day	Action	Purpose
Morning: The Anchor	The Feet-to-Floor Connection: Before checking your phone or speaking to anyone, sit on the edge of your bed and press your feet firmly into the ground. Say internally: “I am here, I am safe in this body, and I own this day.”	To set a physical “baseline” of presence before the day’s stress begins.
Midday: The Reset	Cold Water Splash: Whenever you go to the bathroom, splash cold water on your wrists or face. Take three slow, deep breaths.	To clear any “background stress” that has built up and keep your logical brain online.
Evening: The Seal	The Mental Vault Ritual: Visualize your plans and your true self being locked safely away for the night. Use a physical cue, like closing a notebook or locking a drawer, to symbolize that your “path to freedom” is protected.	To prevent the day’s chaos from entering your sleep and to protect your vision.
Before Sleep: The Release	The 4-7-8 Breathing: Perform 4 rounds of the 4-7-8 breath. As you exhale, imagine the tension leaving your shoulders and jaw.	To lower cortisol levels so your body can actually rest and recover.

Tips for Success

Consistency over Intensity: You don’t need to do these for a long time. Even 30 seconds of focused grounding is enough to signal your brain that you are safe.
The “Pocket Anchor”: Keep a small, smooth stone or a specific fabric in your pocket. Throughout the day, touch it to remind yourself: “I am separate from the noise around me.”
Privacy: These actions are invisible to others. You can do the breathing and the mental vaulting even while the abuser is in the same room.