There is no shortage of techniques for managing stress, from meditation and yoga to exercise and muscle relaxation. But even when you know how to unwind, finding room for it in your schedule is another matter.

Stress tends to be self-perpetuating, so stress leads to more stress and crowds out time for rest. The more stressed and overwhelmed you are, the less likely you are to pause and manage your stress.

Dealing effectively with stress often requires a specific plan for the what and when of stress management. Try this simple hour-by-hour program to help your nervous system to calm down (many of the exercises are adapted from The CBT Deck for Anxiety, Rumination, & Worry). Adjust the times and exercises as needed.

6:00 AM: Say Good Morning to Yourself – Start the day from a place of grounded connection. Spend one minute checking in with yourself before you get out of bed. Close your eyes and feel your body. Notice what thoughts and emotions are present. Sense the quality of the breath.

7:00 AM: Move with Awareness – Physical activity is one of the most reliable ways to discharge stress. Even five minutes can set you up for a calmer day. As you move, tune into your body, feeling how it loves to move (even if it creaks and groans a bit as you warm up!).

8:00 AM: Who Do I Want to Be? – Decide early on what kind of day you’re going to have: What thoughts will you cultivate? How will you find joy? What quality of presence will you bring to the challenges you’ll meet? Reclaim your agency as the author of this day.

9:00 AM: Find Strength – When you find yourself hoping for an........

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