Rooted for Care

Category: Rooted for Care

  • A Day in the Life: Reclaiming Calm with the CALM, CARE, and ROOT Methods

    A Day in the Life: Reclaiming Calm with the CALM, CARE, and ROOT Methods

    This is not a perfect day. It’s a practiced one.

    How to release tension when stress builds up—moment by moment.

    She’s not chasing peace anymore.
    She’s reclaiming it—moment by moment.

    Here’s how she uses the CALM, CARE, and ROOT Methods together to stay present, grounded, and intentional throughout the day.

    6:30 AM — She Wakes Up Anxious

    The room is quiet, but her mind isn’t.
    She remembers a bill due, a conversation she’s dreading, and that email she forgot to send.

    Instead of reaching for her phone, she goes for her breath.

    CALM — Check In
    She places a hand on her heart and notices: shallow breath, clenched jaw, racing thoughts.

    CARE — Check In
    She silently runs through her PIES:
    Physical – tense
    Intellectual – scattered
    Emotional – uneasy
    Spiritual – disconnected

    She doesn’t try to fix it.
    She sees it.

    ROOT — Recognize
    This isn’t new. Mornings often start with panic.
    Now she knows the pattern.
    Naming it is her first win of the day.

    11:15 AM — The Curveball at Work

    Her supervisor pulls her into an unexpected call.
    The tone is sharp. The deadline is tight.
    Her shoulders tense. Her inner critic gets loud.

    CALM — Activate Your Tools
    She grounds her feet, softens her jaw, and exhales longer than she inhales.

    CARE — Activate
    She scribbles down a calming phrase:
    “I can move through this one breath at a time.”

    ROOT — Own Your Response
    She used to shut down or people-please.
    This time, she asks a clarifying question.
    Then steps away from the screen for 90 seconds to reset.

    She’s not ignoring the stress—she’s regulating through it.

    2:45 PM — The Midday Spiral

    She’s overbooked.
    She skipped lunch again.
    She feels the guilt creeping in.

    CALM — Learn & Repattern
    She chooses to step away and eat—even if the to-do list is still long.

    CARE — Repattern
    She says out loud: “Pausing is not failure. It’s how I finish strong.”

    ROOT — Organize Your Energy
    She reschedules a non-urgent task and stretches for 3 minutes.

    This is not a weakness. It’s a strategy.

    9:30 PM — The Worry Returns

    The house is quiet.
    But her thoughts are loud:
    “You should’ve done more.”
    “You forgot to respond.”
    “You’re falling behind.”

    CALM — Move with Intention
    Instead of scrolling, she moves gently. A few stretches. A deep sigh.

    CARE — Embody
    She places her journal beside the bed and writes one sentence:
    “I am choosing to rest—not because I did everything, but because I matter.”

    ROOT — Tend Consistently
    She drinks water. Washes her face.
    Sets her alarm 10 minutes later tomorrow.

    Small things. Done with care.
    That’s how she closes her day.

    This Is How She Reclaims Calm.

    She doesn’t do it perfectly.
    She doesn’t always catch the spiral in time.
    But she has a method—and it meets her where she is.

    • CALM helps her regulate in real time.
    • CARE brings self-awareness and softness.
    • ROOT creates a structure she can return to, even when things fall apart.

    This isn’t just self-care. It’s self-leadership.

    This is what it means to reclaim calm. And it’s available to her—every single day.

    Why these methods work (nervous system friendly).

    When stress builds up, the body stores tension in the jaw, chest, belly, hips, and breath. The CALM, CARE, and ROOT Methods provide a simple map for nervous system regulation and daily stress management:

    • CALM: Connect breath → Activate body → Listen inside → Make one choice.
    • CARE: Check-in → Action → Reflect → Extend.
    • ROOT: Recognize → Own → Open → Track.

    Used together, they help you release tension when stress builds up, protect your energy, and choose steady actions you can sustain.

    Start your own practice: free 5-Day Calm Reset.

    If you’re ready to try this with guidance, join the free 5-Day Calm Reset.

    Each day includes movement or breath cues you can do anywhere—even in your chair. In under 10 minutes, you’ll build repeatable tools to feel grounded and clear.

    Start now — it’s free and powerful


    Insights archive

    More calm, less rush.


  • A Day in the Life: Living the ROOT Method

    A Day in the Life: Living the ROOT Method

    Imagine moving through your day without abandoning yourself.

    See how the ROOT Method helps release tension when stress builds up—moment by moment.

    Not because life is easy.
    But because you have a framework that keeps you grounded.

    This is what it looks like when a woman applies the ROOT Method—a simple, repeatable map for boundaries, nervous system care, and everyday calm.

    6:45 AM – The Guilt Hits First

    Before she’s fully awake, her thoughts begin:

    “You didn’t call your dad back.”
    “You forgot to pay the phone bill.”
    “You should’ve worked out yesterday.”

    She used to spiral here for hours.

    Now, she takes a breath and sees it for what it is.

    R is for Recognize.

    This is a pattern.
    Self-blame. Over-responsibility. Inner chaos.
    But now she sees it clearly.

    She places one hand on her heart and says silently:
    “This is old. I don’t have to live here.”

    That recognition brings relief.
    And power.

    11:00 AM – The Group Chat Triggers Her

    A message thread from her family sets her off.
    A cousin made a joke that felt dismissive.
    She starts typing a long reply—then deletes it.

    She catches herself. Then chooses differently.

    O is for Own Your Response.

    She steps outside.
    Breathes.
    Names the feeling—irritated, and underneath that, hurt.
    She texts a friend: “That thread was a lot. Just needed to say that.”

    She owns her reaction without exploding.
    Or suppressing it.

    That’s growth.

    3:30 PM – Her Energy Hits a Wall

    She’s been “on” all day—managing tasks, caring for others, holding it together.

    Her back aches. Her brain fogs. She grabs her phone—but pauses.

    Instead of numbing out, she recalibrates.

    O is for Organize Your Energy.

    She closes her tabs.
    Looks at her calendar.
    Pushes one meeting.
    Then lays on the floor for five quiet minutes.

    Not productive.
    Protective.

    She’s learning that organizing her energy is survival, not selfishness.

    10:00 PM – The Day is Over, But She’s Not Done

    She could clean the kitchen.
    She could check her inbox.
    She could start that grant application.

    But instead…

    She turns toward herself.

    T is for Tend Consistently.

    She pours a glass of water.
    Does three gentle stretches.
    Journals one line: “Today I noticed…”

    No overthinking. No performance. Just care. Small. Honest. Daily.

    This Is the ROOT Method in Real Life.

    • Recognize what’s really going on.
    • Own your response with clarity.
    • Organize your energy to support your needs.
    • Tend to yourself with steady, simple actions.

    This is how you stay rooted—even when the day pulls at every thread.

    Not perfect. Present. That’s the ROOT Method.

    Why the ROOT Method helps with daily stress.

    When stress builds up, the body stores tension in the jaw, chest, belly, and hips. The ROOT Method provides a nervous system-friendly approach to releasing tension, setting boundaries, and choosing sustainable actions. Pair it with the CALM and CARE Methods for a complete practice of breath, movement, reflection, and follow-through—core to the Rooted for Care approach.

    Start your practice: free 3-Day Tension Release.

    If you’re ready to try this with guidance, join the free 3-Day Tension Release.

    • Movement or breath cues you can do anywhere—even in your chair.
    • Simple reflection prompts to protect your energy.
    • Short affirmations for everyday steadiness.

    Start now — it’s free and powerful

    Insights archive

    Stay rooted, not rushed.


  • Help us design a wellness week you’d savor

    Help us design a wellness week you’d savor

    Ladies, is a week in Côte d’Azur all about you, speaking to you, or is it just me? If this resonates with you, help me and #designinyoga shape an unforgettable experience.

    Please email me your thoughts, ideas, or leave them in the comments. And if you want early bird pricing details when they are ready, let me know here: https://bit.ly/SanctuaryEarlyBird

    #WellnessEscape #SanctuaryWeek

  • Mitigate Holiday Stress Season

    Mitigate Holiday Stress Season

    Release What Haunts You

    Halloween doesn’t just bring pumpkins and costumes.
    For many, it signals the countdown clock: Thanksgiving, Christmas, New Year’s Eve.

    And with it—the rush, the pressure, the endless to-do lists.

    It’s no wonder October stress hits hard. You’re not haunted by ghosts—you’re haunted by the calendar.

    Why Halloween can feel heavy

    • It whispers: “Are you ready for the holidays?”
    • It reminds us the year is almost over.
    • It sparks the quiet panic: “I should have done more.”

    That’s a lot of fear packed into one bag of candy corn.

    What helps

    Instead of spiraling into end-of-year dread, pause and affirm:

    • “I have enough time for what matters.”
    • “The end of the year does not define me.”
    • “I choose calm instead of pressure.”

    These short affirmations act like grounding anchors—simple statements to keep you present while the holiday noise grows louder.

    Try this reset

    1. Notice when your mind jumps ahead to holiday stress.
    2. Say one affirmation slowly, with a deep breath.
    3. Imagine exhaling the year’s weight with each breath out.

    Do this once a day, or every time a pumpkin display at the store sends you into a spiral.

    The invitation

    As the holiday season creeps closer, ask yourself:

    What would shift if I ended this year with calm instead of chaos? That answer may be the best treat you give yourself this Halloween.

    Buy Rooted Calm 400 Affimrations book

    If you’re ready to try this with guidance, join the 3-Day Release Tension Course.

    Each day includes movement or breath cues you can do anywhere, even in your chair. Start now, it’s free and powerful

    Insights archive
  • A Day in the Life: Living the CARE Method

    A Day in the Life: Living the CARE Method

    Imagine moving through your day with clarity, even when life throws curveballs.

    Watch how the CARE Method transforms stressful days into calm, grounded ones.

    This is what it looks like when a woman chooses the CARE Method.

    She’s not striving for perfection.
    She’s practicing presence and caring for her nervous system.

    7:00 AM – The Scroll Temptation

    She reaches for her phone before she even opens her eyes.
    The news is heavy.
    An email from her boss is already waiting.

    The anxiety rises before her feet touch the floor.

    But instead of spiraling, she pauses.

    C is for Check In.

    She sits at the edge of the bed.
    Places a hand on her chest.
    Asks herself: “Physically? Intellectually? Emotionally? Spiritually? Where am I?”

    She notices tension in her shoulders.
    Names the feeling: overwhelmed.
    She hasn’t even started yet—but she’s aware.
    That alone shifts things.

    10:30 AM – The Unexpected Deadline

    Her team needs something by the end of the day.
    It wasn’t on her radar.
    Her body tenses. Her heart races.

    Instead of powering through, she uses what she knows.

    A is for Activate Your Tools.

    She opens the Notes app. Writes one sentence to clear her mind.
    Then she stands up and does one minute of shoulder rolls.

    It’s not dramatic.
    But it helps.
    She re-centers.
    Then she gets to work.

    2:00 PM – The Old Habit Returns

    She’s hungry, but ignores it.
    She tells herself she’ll eat after one more task.
    The same pattern from years ago—delay, deny, overdo—creeps back in.

    This time, she catches it.

    R is for Repattern.

    She closes her laptop.
    Eats an authentic lunch, sitting down, phone away.
    She tells herself, “It’s safe to pause. I don’t earn care—I allow it.”

    Repatterning isn’t flashy.
    It’s one better choice at a time.

    9:30 PM – The Worry Won’t Quit

    Everyone’s asleep.
    But she’s still thinking about the email she didn’t send.
    The bill she forgot.
    The argument with her sister.

    She doesn’t numb it. She meets it.

    E is for Embody.

    She lies on her back, hand on her stomach, and breathes slowly.
    Then says out loud: “I am allowed to feel and still rest.”

    This is an embodiment.
    Not just knowing calm—living it.

    This Is the CARE Method in Real Life

    • Check In — Name what’s real.
    • Activate — Use a tool you trust.
    • Repattern — Choose something new.
    • Embody — Let it live in your body.

    She didn’t escape life.
    She moved through it—awake, aware, and aligned.

    That’s CARE.

    Don’t miss: A Day in the Life of CALM Method

    Why the CARE Method works.

    The CARE Method—Check In, Activate, Repattern, Embody—helps regulate stress and prevent burnout. It works because it gives your nervous system structure, while keeping tools repeatable and straightforward. Whether you’re juggling work, family, or grief, CARE keeps you grounded and resilient.

    Start your practice: free 5-Day Calm Reset.

    If you’re ready to try this with guidance, join the free 5-Day Calm Reset.

    • Daily tools to protect your energy.
    • Movement and breath cues for anywhere—even in your chair.
    • Short affirmations for everyday steadiness.

    Start now — it’s free and powerful


    Insights archive

    Stay grounded with Rooted for Care.


  • A Day in the Life: Living the CALM Method

    A Day in the Life: Living the CALM Method

    Imagine starting your day feeling just a little steadier.

    Watch how the CALM Method helps release tension when stress builds up—anytime, anywhere.

    Not because life is suddenly perfect. But because you have a way to meet it.

    This is what it looks like when a woman embraces the CALM Method.

    6:15 AM – She Wakes Up Already Behind

    The alarm was supposed to go off at 6.
    Instead, she’s jolted awake by a calendar alert and three texts.

    Her first instinct is panic:
    “I’m late.”
    “I’m behind.”
    “I’ll never catch up.”

    But instead of spiraling, she checks her baseline.

    C is for Check In.

    She puts her hand on her chest.
    Takes one slow breath.
    Notices her clenched jaw and racing heart.
    She whispers, “Let me respond, not react.”

    Her nervous system softens.

    9:30 AM – The Meeting That Almost Breaks Her

    She shows up prepared.
    But a coworker talks over her—again.
    She feels heat rise. That familiar “Why bother?” story tries to hijack her mood.

    This time, she activates a tool.

    A is for Activate.

    She presses her thumb to her palm under the table and breathes into her belly.
    Later, she steps outside and journals one sentence:

    “I can’t control others, but I can advocate for myself.”

    She resets before it becomes a full-body shutdown.

    1:45 PM – The Midday Crash

    Her to-do list is half-finished.
    Lunch was rushed.
    She’s tempted to power through.

    Instead, she does something radical:

    She chooses a new pattern.

    L is for Learn and Repattern.

    She closes her laptop.
    Gets up.
    Stretches.
    Drinks water.
    Puts her phone on silent for 10 minutes.

    She’s not being lazy.
    She’s retraining her body to believe: I deserve to pause before I break.

    9:00 PM – The Guilt Creeps In

    She didn’t finish everything.
    Dinner was takeout.
    There’s laundry in the washer.

    She could punish herself. But instead, she makes a conscious shift.

    M is for Move with Intention.

    She lights a candle.
    Does five minutes of gentle movement.
    Then breathes with her hand on her belly.

    Before bed, she writes one calming intention:
    “I will rest, not because everything is done, but because I am done for today.”

    She feels proud. Not perfect—just present.

    This Is What the CALM Method Looks Like in Real Life

    It’s not a retreat.
    It’s a rhythm.

    • Check in before reacting
    • Activate simple tools
    • Learn new patterns
    • Move with intention

    This is how calm becomes a lifestyle.
    Not something she finds. Something she builds. Don’t miss: A Day in the Life of CARE Method.

    Why the CALM Method works.

    The CALM Method—Check In, Activate, Learn/Repattern, Move—gives your nervous system a clear, repeatable path to regulation. Short practices reduce tension, improve focus, and protect energy when stress builds up.

    Pair CALM with the ROOT Method for boundaries and follow-through, and the CARE Method for daily self-awareness. This integrated approach is the heart of Rooted for Care.

    Start your practice: free 5-Day Calm Reset.

    If you’re ready to try this with guidance, join the free 5-Day Calm Reset.

    • Movement or breath cues you can do anywhere—even in your chair.
    • Reflection prompts to protect your energy.
    • Short affirmations for everyday steadiness.

    Start now — it’s free and powerful


    Insights archive

    Stay rooted, not rushed.


  • T is for Tend Consistently — Make It a Way of Life

    T is for Tend Consistently — Make It a Way of Life

    Lasting change doesn’t come from one breakthrough.

    Watch how the ROOT Method makes consistent self-care sustainable and straightforward.

    T is for Tend Consistently.

    The ROOT Method ends with daily, doable care—because healing isn’t a single act.
    It’s a relationship.

    Tending is about returning.
    Over and over.
    With compassion.
    With presence.
    With grace.

    It’s how you stay rooted.

    What tending consistently looks like:

    • A few minutes of breathwork before bed
    • Moving your body because it feels good
    • Saying “no” without overexplaining
    • Journaling when the mind spirals
    • Letting rest be part of the rhythm

    Consistency is not perfection.
    It is presence, repeated.

    Try this today:

    Choose one tiny practice you can repeat this week.
    Anchor it to something you already do—like brushing your teeth or making tea.
    Let it be enough.

    The ROOT Method ends with this truth:
    The way you tend to yourself shapes the way you meet the world.

    Why consistency matters in the ROOT Method

    Many people think self-care requires hours or expensive retreats. However, the ROOT Method reveals that daily micro-practices yield the most significant shift. Whether it’s a single mindful breath, a gentle stretch, or journaling one line, tending consistently builds resilience.

    Consistency turns tools into habits, and habits into a lifestyle. That’s how you transform stress management into steady, embodied calm.

    Related reading:

    Start tending today with the 5-Day Calm Reset.

    If you’re ready to try this with guidance, join the free 5-Day Calm Reset.

    • Daily breathwork or movement cues
    • Simple affirmations to anchor steadiness
    • Practices that fit into your real life—even in your chair

    Start now — it’s free and powerful


    Insights archive

    Stay rooted in consistency.


  • O is for Organize Your Energy — Create Calm On Purpose

    O is for Organize Your Energy — Create Calm On Purpose

    Awareness and choice mean little without structure.

    Discover how the ROOT Method teaches you to organize energy with intention.

    O is for Organize Your Energy.

    Once you recognize your patterns and own your response, it’s time to create conditions that support the life you want.

    This step is about alignment.
    It’s not about squeezing more in.
    It’s about clearing what no longer fits.

    Organizing your energy means:

    • Choosing how you spend your time
    • Setting boundaries without guilt
    • Honoring your capacity instead of pushing past it
    • Designing routines that match your nervous system—not just your to-do list

    Your energy is a resource.
    When you organize it with intention, you stay rooted—even in chaos.

    Try this today:

    List three energy leaks in your day.
    Now list three energy boosters.
    Ask yourself: What’s one shift I can make this week to support my nervous system?

    The ROOT Method reminds us: calm isn’t random. It’s designed.
    Next step: T is for Tend Consistently.

    Why organizing your energy matters.

    Stress often comes from scattered focus and overcommitment. By organizing your energy, you create a structure that keeps you grounded and resilient. This step of the ROOT Method empowers you to make intentional choices that align with your values, reduce overwhelm, and protect your nervous system.

    Related posts:

    Start organizing your energy with the 5-Day Calm Reset.

    If you’re ready to try this with guidance, join the free 5-Day Calm Reset.

    • Daily breathwork or movement practices
    • Practical affirmations for calm and clarity
    • Easy tools you can use anywhere—even in your chair

    Start now — it’s free and powerful


    Insights archive

    Stay rooted, stay organized.


  • O is for Own Your Response — Shift from Powerless to Present

    O is for Own Your Response — Shift from Powerless to Present

    Once you recognize the pattern, you face a choice.

    Learn how to own your response and return to calm with the ROOT Method.

    O is for Own Your Response.

    This doesn’t mean you caused everything that happened.
    It means you choose how you show up now.

    Owning your response is self-respect in action.
    You don’t wait for others to fix it.
    You stop outsourcing your calm.
    You decide: What’s my next best move?

    Here’s what it can look like:

    • I feel overwhelmed → I take a 2-minute pause.
    • I feel dismissed → I name what I need.
    • I feel frozen → I move my body gently.
    • I feel angry → I breathe before I speak.

    Owning your response puts you back in the driver’s seat. It’s how you shift from powerless to present.

    Try this today:

    When something irritates or drains you, pause.
    Say to yourself: “I choose to respond with awareness.”

    You are not your reaction. You are the one who responds—with presence, practice, and power.
    Next: Organize Your Energy.

    Why “Own Your Response” works.

    Stress builds up when we react on autopilot. Owning your response interrupts the cycle. It activates nervous system regulation, clarifies needs, and guides the next step. In the ROOT Method, this step turns awareness into aligned action.

    Related posts:

    Build the habit with the free 5-Day Calm Reset.

    If you’re ready to practice this with support, join the free 5-Day Calm Reset.

    • Daily breathwork or movement (10 minutes or less)
    • Simple prompts to shift from reaction to response
    • Tools you can use anywhere—even in your chair

    Start now — it’s free and powerful


    Insights archive

    Stay rooted, stay present.


  • R is for Recognize — Awareness is the First Move

    R is for Recognize — Awareness is the First Move

    Before anything can change, you have to see what is.

    R is for Recognize.

    This step is about shining a light on the patterns, triggers, and stories running beneath the surface—without shame or sugarcoating.

    Most of us run on autopilot.
    We override, avoid, or numb.
    We say we’re fine when we’re exhausted.
    We cope instead of connecting.

    Why Recognition Matters.

    Stress, anxiety, and burnout often come from ignoring the early signals. The ROOT Method begins with recognition because you can’t reset what you refuse to name. By seeing clearly, you step out of autopilot and back into choice.

    Recognizing means you pause to ask:

    • What’s going on?
    • What am I carrying that no one sees?
    • What pattern keeps repeating?

    You can’t reset what you won’t name.
    Recognition brings clarity.
    And clarity brings choice.

    Try This Practice Today.

    Take 3 minutes.
    Write down one story or behavior that’s been showing up lately.
    Then ask: Is this protecting me or limiting me?

    This step isn’t about blame.
    It’s about understanding.

    The ROOT Method begins by helping you see yourself clearly—so you can stop spiraling and start shifting. Next: Own Your Response.

    Benefits of Recognition.

    • Reduces overthinking by naming what’s real
    • Creates space between trigger and response
    • Improves emotional awareness and resilience
    • Supports nervous system regulation

    When you recognize patterns, you stop repeating cycles unconsciously. That’s where change begins.

    Start with the Free 5-Day Calm Reset.

    If you’re ready to practice recognition with daily support, join the free 5-Day Calm Reset.

    • Quick daily practices (movement or breath)
    • Prompts to help you pause and notice
    • Simple tools you can use anywhere—even in your chair

    Start now — it’s free and powerful


    Insights archive

    Stay Rooted in Awareness.