Hello Friend,

It’s another Monday—and as the world moves toward the end of the year, I want to offer a gentle nudge in the direction of rituals .

Not routines.

Routines can be robotic. They’re what happens when you go through the motions without awareness. Rituals are different. Rituals include intention , and intention is what keeps you human: conscious, present, and able to choose how you relate to what is.

When you’re intentional, you’re awake inside your life. When you’re not, it’s habits, autopilot, and “how did I get to Friday?”

Rituals require commitment and discipline, yes. But they also return something priceless: grounding, joy, and steadiness , especially during holiday chaos, travel, family time, and end-of-year pressure.

My Morning Ritual (as an Example)

I have rituals. Many rituals.

As a solopreneur (and a bit of a gypsy with location), rituals keep me anchored. I guard them with my life because they keep me regulated, clear, and present, which means I can actually show up for my work and the people I support.

My wake-up time is sunrise.

I call my morning routine a “sunrise set.” If you’re a music lover, you understand: the sunrise set is intentional. It’s a clean entrance into the day: grateful, steady, and awake.

At this time of year, sunrise is around 6:45 AM .

Here’s what my morning looks like:

9 minutes of prayer I hit snooze once and use those minutes to speak to God: who I want to be today, what I’m here to do, and how I want support. That’s my intention-setting.

Coffee + supplements It’s honestly a bit of a witch’s brew, for skin, immunity, gut health, and hormone balance. (Recipe available if you want it.)

Get ready I shower at night, let my hair air dry (I wash it about twice a week), and in the morning I do hair, skincare, body care, sunscreen.

One-hour walk with Monkey (my pup) This is nervous system regulation disguised as a dog walk.

Kundalini meditation + workout 8:45–9:45 kundalini meditation, followed by a 30-minute workout .

Breakfast 10:15–10:45 .

Then it’s makeup, getting dressed, and I move into clients, writing, and creating.

My workday rhythm usually looks like:

11–2: work

2–3: walk Monkey + lunch

3–6/7: work

Evening: dinner + downtime

Here’s the point: That morning block, about four hours, is when I give myself what I need so I can be present for others. Without it, I don’t give well. I’ve learned (the hard way) that my time is sacred.

Your ritual won’t look like mine, and it shouldn’t. It should match your life and your commitments. But I strongly recommend a morning ritual , especially in the holiday season.

Your Day Starts When You Go To Sleep

I tell my clients this all the time:

The only way to have a solid morning ritual is to have a solid bedtime. Your day starts when you go to sleep.

If bedtime gets pushed for Netflix, scrolling, or late-night stress spirals… that’s a choice. And it will show up in your morning.

So today’s video is here to support you in the foundation: balanced sleep .

In Today’s Video, You’ll Learn

ABC PLEASE (a DBT-informed framework) stands for:

A – Accumulate Positive Emotions

B – Build Mastery

C – Cope Ahead

P/L – Treat Physical Illness

E – Balanced Eating

A – Avoid Mood-Altering Substances

S – Balanced Sleep

E – Get Exercise

You’ll also learn:

What it means to get balanced sleep

The steps of a Sleep Hygiene Protocol , including:

Develop and follow a sleep schedule

Don’t do daytime activities in bed

Avoid stimulation before sleep

Prepare your room for rest

Give yourself 30–60 minutes to fall asleep

And if you can’t fall asleep:

Don’t catastrophize restlessness

Get out of bed and do a quiet activity

Use a calming audio option (like NPR)

Use TIP skills

Try the 9–0 meditation

Focus on body sensations

Read something emotionally engrossing

Reassure yourself

This is the kind of nervous-system support that helps you stay steady through the end of the year—whether you’re at home, traveling, with family, or navigating a full season of social plans.

These skills are taught through virtual learning and coaching support nationwide , including New York City, Austin, Miami, Chicago, Washington DC, and beyond .

Get your popcorn 🍿, watch the video, and take a few minutes to consider what bedtime and morning rituals would actually support you .

Dialectical Behavior Therapy (DBT) is a skill-based behavioral approach designed to support meaningful, sustainable change in daily life. This course focuses on building practical skills in mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance , helping participants respond more effectively to stress, relationships, and internal experiences.

Through guided learning, consistent practice, and real-world application, participants develop greater emotional resilience, clearer communication, and more supportive ways of relating to themselves and others. DBT skills strengthen present-moment awareness and provide tools for navigating challenges with balance, flexibility, and intention.

This DBT-informed course is delivered through a structured, accessible format and is available via virtual learning nationwide , including participants in New York City, Austin, Miami, Washington DC, and beyond .

Ready to Heal For Real?