Finding Your Footing: A Simple Start
If this all feels like a lot, that’s completely normal. The most important thing is to start small. Choose one simple practice and try it for a week. Here is a sample 7-day plan for building emotional awareness.
A 7-Day Micro-Habit Plan: The Daily Emotional Check-In.
The goal is not to fix or change anything, just to notice. For the next week, take two minutes each evening to reflect.
On Day 1, simply ask yourself: “When did I feel most energized today?” Write down one thing.
On Day 2, ask: “When did I feel most drained today?” Write down one thing. No judgment.
On Day 3, think about your energized moment. Who were you with, or what were you doing?
On Day 4, think about your drained moment. What was the environment like? Who was there?
On Day 5, look at your energized moments. Can you schedule five more minutes of that activity for tomorrow?
On Day 6, look at your drained moments. Is there one small boundary you could set next time? Perhaps it’s an implementation intention, an “if-then” plan. For example: “If my phone rings during dinner, then I will let it go to voicemail.”
On Day 7, look back at your notes. Acknowledge yourself for paying attention. You have just gathered valuable data about your own energy patterns. This simple act of noticing is the first and most powerful step toward managing your empathetic nature with grace.
