Ten Percent

Inspired by Dan Harris · 10% Happier Go to the source ↗

Not transformation, not calm on demand — a bit better, which is the honest promise and the one worth keeping. Every card here is a single moment of noticing you can actually do, and noticing that your mind wandered is the practice rather than a sign you are bad at it.

Choose from 7

Can I notice what's happening?

Sit for One Minute

I will sit and do nothing at all for one minute.

I sit down and stop doing anything, and notice one breath all the way through. When my mind has gone, noticing that is the practice — I come back to the next breath.

Put One Word On It

I will put one plain word on what I am feeling right now.

Can I be kind about it?

Say It as I Would to a Friend

I will say to myself what I would say to a friend in this.

Wish a Difficult Person Well

I will quietly wish one person well, including someone I find difficult.

Let the Feeling Be There

I will let an uncomfortable feeling be present without hurrying to fix it.

Can I do one thing off autopilot?

One Thing, No Screen

I will do one ordinary thing with nothing else running.

I put everything else down and do the one thing, actually tasting it or feeling it while it happens.

A Breath Before Answering

I will leave one breath between what happens and what I say.

I let them finish without shaping my reply, notice the urge to win and let it pass, take one breath, and then answer.

You get your own editable copy — change anything, drop what doesn’t fit. They land in your Intentions, tagged Mind; you pull in what each day is for.