Sleep Hygiene
This is the recommended number of hours of sleep for most adults each night.
What is 7–9 hours?
Drinking enough of this throughout the day supports focus, energy, and mood.
What is water?
This simple tool—inhale, pause, exhale—can reduce stress in under a minute.
What is deep breathing?
Saying “no” when you need to is an example of this type of boundary.
What is a personal boundary?
Name one thing you could focus on in the room around you to help bring your attention back to the present. (Open-ended)
What is any object or detail you notice? (Examples: colors, shapes, textures, a plant, a light.)
This habit—avoiding screens at least 30–60 minutes before bed—helps improve sleep quality.
What is reducing blue-light exposure before bedtime?
This food group provides long-lasting energy and includes items like oats and quinoa.
What are whole grains?
This type of activity, such as walking or stretching, boosts mood by releasing endorphins.
What is physical movement/exercise?
Boundaries often improve these two things in relationships. (Open-Ended)
What are communication and trust?
Give one example of something you can do with your hands that helps you stay connected to the present moment. (Open-ended)
What is a tactile grounding action? (Examples: holding an ice cube, touching fabric, rubbing your hands together.)
This relaxing activity helps many people wind down before sleep. (Open-Ended)
What is a bedtime routine that works for you? (Examples: reading, stretching, journaling)
Name one food that gives you energy or makes you feel good after eating it. (Open-Ended)
What is any nourishing food that works for you?
Share one coping skill you use when feeling overwhelmed.
What is a coping strategy that works for you?
Identify one boundary that helps protect your energy. (Open-Ended)
What is a boundary that works for you?
Name something you can say to yourself that helps you feel safe or steady. (Open-ended)
What is a grounding phrase? (Examples: “I am safe,” “This moment will pass,” “I can handle this.”)
This term describes going to bed and waking up around the same time every day.
What is keeping a consistent sleep schedule?
These nutrients—found in nuts, seeds, avocados, and olive oil—support brain health.
What are healthy fats (unsaturated fats)?
Writing down thoughts and feelings in a notebook is an example of this coping technique.
What is journaling?
This type of boundary involves limiting how much emotional labor you give others.
What is an emotional boundary?
Name one thing you could focus on with your senses, sight, sound, smell, taste, or touch, to ground yourself. (Open-ended)
What is any sensory detail? (Examples: noticing a smell, listening for a sound, feeling your feet on the floor.)
eople who wake up often at night may benefit from this non-stimulating technique instead of checking their phone. (Open-Ended)
What is a calming strategy that helps you settle back to sleep? (Examples: breathing, imagery)
This eating pattern involves paying attention to hunger cues, fullness, and emotional triggers.
What is mindful eating? Mindful eating is the practice of being fully present and aware while eating or drinking. It involves thoughtfully analyzing your food choices and understanding the reasons behind your eating habits. This approach stems from the broader philosophy of mindfulness, which emphasizes intentional focus on thoughts, emotions, and physical sensations in the present moment.
This skill involves focusing on what you can control during stressful situations.
What is your personal way of identifying and acting on things within your control?
This skill, sharing your needs calmly and respectfully, is often used when setting boundaries.
What is assertive communication?
Describe one physical movement that helps you reconnect to your body or the present moment. (Open-ended)
What is a grounding movement? (Examples: stretching, slow walking, gently pressing your feet into the floor.)