Your companion workbook to Calm Minds by Lisa | Everyday Thriving
"Quiet the noise. Find your calm. Begin again."
🌅 Daily Morning Calm Checklist
Start your day with intention — check each box as you complete it
Slow breath: Take 3 deep breaths before you get out of bed
No phone: Wait 20 minutes before checking your phone
Hydrate: Drink a full glass of water first thing
Set intention: Write one word that describes how you want to feel today
Body scan: Notice where you're holding tension (shoulders? jaw?)
Gratitude: Think of 2 things you are grateful for right now
Movement: Stretch or walk for at least 5 minutes
📊 7-Day Anxiety Awareness Tracker
Rate your anxiety each day and notice the pattern
Day
Anxiety Level (1–5 ⭐)
What triggered it?
What helped?
🌬️ 4-7-8 Breathing Practice
Use this technique whenever anxiety rises
Step 1 — Exhale: Breathe out completely through your mouth
Step 2 — Inhale (4): Breathe in through your nose for 4 counts
Step 3 — Hold (7): Hold your breath for 7 counts
Step 4 — Exhale (8): Breathe out through your mouth for 8 counts
Repeat: Do this 3 times in a row
💚 Calm Affirmations — Read these daily
"I am safe in this moment."
"My calm is stronger than my anxiety."
"I choose peace over panic."
"I breathe, therefore I can manage anything."
"I am not my anxious thoughts."
"Every day I get a little calmer."
📚 This free guide is a companion to Calm Minds — the complete book with all 12 chapters, exercises, and the full anxiety-relief programme.
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Mindful Momentum Free Guide
Your companion workbook to Mindful Momentum by Lisa | Everyday Thriving
"Confidence is built one small step at a time."
⚡ 7-Day Confidence Challenge
One tiny action per day. Check off each day as you complete it.
Day 1: Smile and make eye contact with 3 strangers today
Day 2: Say "I think…" or share your opinion in a conversation
Day 3: Pay someone a genuine compliment out loud
Day 4: Introduce yourself to someone new
Day 5: Ask a question in a group setting (class, meeting, etc.)
Day 6: Say no to something you don't want to do — politely but firmly
Day 7: Tell someone about something you're proud of
🪞 The Mindset Mirror Exercise
Complete this every morning for 21 days
Stand in front of a mirror, look yourself in the eye, and say each statement out loud. Write what you notice below.
"I am capable of more than I believe."
"I show up even when it's hard."
"My story matters and my voice matters."
"I choose progress over perfection."
"Today I grow by 1%."
📈 My 1% Weekly Progress Tracker
Rate your progress in each area — tap stars to set your rating
Area of Growth
This Week (⭐ 1-5)
My 1% Action
Self-confidence
Communication
Mindset
Social courage
💪 Momentum Affirmations
"I am building momentum every single day."
"Small consistent steps lead to massive change."
"I do not need to be perfect to be powerful."
"My confidence grows each time I show up."
"I am the architect of my own courage."
"I am 1% better today than I was yesterday."
📚 This free guide is a companion to Mindful Momentum — the complete book with the full 1% Social Challenge, Mindset Mirror programme, and 21-day confidence system.
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Speak with Calm Free Guide
Your companion workbook to Speak with Calm by Lisa | Everyday Thriving
"Your voice is your greatest tool. Use it with confidence."
🔊 English Pronunciation Practice Sheet
Practice these sounds that most learners struggle with
Sound
How to make it
Practice word
Practised today ✓
TH
Tongue between teeth, blow air
"think", "the", "that"
R
Curl tongue slightly, don't touch roof
"right", "really", "read"
V vs B
V: upper teeth on lower lip. B: close lips
"very" vs "berry"
Short I
Short, crisp — mouth barely opens
"it", "is", "in"
Word stress
Stress the MAIN syllable louder
"IMportant", "reMEMber"
Linking words
Connect words smoothly in a sentence
"turn_it_off" = "tur-ni-toff"
💼 Power Phrases for Confident English
Replace weak phrases with these — practice saying each one out loud
Instead of "I'm not sure but…" say: "Based on what I know, I believe…"
Instead of "Sorry to bother you…" say: "I'd like to ask you about…"
Instead of "I can't do that" say: "What I can do is…"
Instead of "Maybe" say: "Let me consider that and get back to you."
Instead of "I don't know" say: "That's a good question. I'll find out."
To add your opinion:"From my perspective…" / "I'd like to add that…"
To end a point:"So, in summary…" / "What I mean is…"
📓 My Speaking Practice Log
Log your daily speaking practice — even 5 minutes counts!
Day
What I practised
How it went (⭐)
My win today
🎙️ Pre-Speaking Calm Script
Say this quietly to yourself before speaking in any situation
Take one slow deep breath in… and out.
Roll my shoulders back. Lift my chin. Plant my feet.
I know what I want to say. I have prepared.
My voice is clear. My message matters.
I speak with calm. I speak with confidence. I speak with purpose.
🌟 Speaking Confidence Affirmations
"My voice deserves to be heard."
"I speak clearly and with calm."
"Every conversation makes me stronger."
"I do not need to be perfect to communicate well."
"I am becoming more fluent every day."
"I speak with calm, confidence and purpose."
📚 This free guide is a companion to Speak with Calm — the complete book with all chapters on mastering calm communication, pronunciation, presentations, and difficult conversations.