My Daily Vision

Written By Tammy Brimner

I have previously shared my daily framework — an outline to help guide me along the winding path of wellbeing. But over time, I’ve come to see it less as a rigid structure and more as a living vision. Something to aim for, not follow to the letter.

We all benefit from a little intention and rhythm in our day, while still allowing space for variations — depending on opportunities and challenges that arise. I continue to learn, to listen, and to expand my understanding of what contributes to wellbeing in real time.

This updated framework is my vision for everyday living. A part of my lifeboat I return to. A spiral of rituals that help me reconnect, rebalance and rise again.

Below you’ll find the latest version, complete with a new Rebalance Ritual for those moments you need to reconnect and pause.

Morning Opening: Grounding & Intention

Start Journaling

  • How am I feeling? Emotionally, mentally, physically, and spiritually.

  • What insights have arrived?

  • Affirmations in front of a mirror:

  • I am calm and confident.

  • I am worthy.

  • I am already complete.

  • I will speak my truth today.

  • I accept myself unconditionally right now.

  • I will contribute to others meaningfully.

Meditate

  • Settle into breath, presence, and spaciousness.

Quiet Mornings

  • With my husband, or solo if he is away.

Build Anticipation

  • Sketch my plan for the day with curiosity and delight, using SMART goals: Specific, Measurable, Achievable (or Attainable), Relevant, and Time-bound.

Brain & Body Priming

Reminders

  • Lean into my working genius and strengths.

  • Plan for what gives me energy and what drains it.

  • Break down high-energy tasks into smaller windows.

  • Keep time flexible for the expected unexpected.

  • Look ahead: tomorrow’s opportunities + three days forward.

Superhero Vision Review

  • Reconnect with my bold, playful, and purposeful self.

Acupoint Stimulation

  • Activate energy pathways with gentle touch.

Brain Warm-Up Ritual

  • Intention

  • Grounded

  • Acceptance

Focused Work Practice

  • 55 minutes of deep focus.

  • Every 20 minutes: look 20 feet away for 20 seconds.

  • After each session: thank my brain and body + 5-minute screen-free cool down.

Daytime Flow: Movement, Nourishment, Connection

Core Practices

  • Movement – regular and intentional.

  • Nutrition – intuitive and sustaining.

  • Rest & Recovery – ideally screen-free.

  • Meaningful Connections – quality time with others.

  • Express and release emotions.

Regular Check-Ins

  • What am I predicting?

  • What do I need right now to support my wellbeing?

  • What wisdom does my body hold that I’ve missed?

  • Keep journaling.

Rebalance Ritual: Reconnection and Pause

A Conversation with the Unhappy One

  • Find the part of me that’s seeking love, attention, or reassurance.

  • Listen with warmth, curiosity, and care.

Review My Positive Changes List

  • Remind myself of the growth and shifts already made.

  • Celebrate the quiet victories and subtle transformation.

Review My Superhero Vision

  • Reconnect with where we are headed.

  • Remember the powers, values, and dreams that guide me.

Ask for Guidance

  • What do I need to do right now — or simply just be?

  • Let the answer be gentle and doable.

Return to Daytime Flow

Evening Buffer: Integration & Restoration

Wind-Down

  • Digital deconnection.

  • Dim the lights.

Restorative Stretching

  • Gentle movement to signal rest.

Finish Journaling

  • What positive changes am I noticing?

  • What am I grateful for?

  • What contributions did I make today?

Superhero Action Board Review

  • A visual representation of my superhero.

Affirmation & Intention

  • I sleep deeply because I am safe, loved, and allowed to rest. I will wake up refreshed.

Bedtime Ritual

  • Read a book I can hold in my hands.

  • When sleep arrives: close the book, turn off the lights, and surrender.

I love how this daily vision grows with me—how it bends, breathes, and adapts to my current needs. It’s not a checklist, but a companion.

What does your daily vision look like—the one that helps you move closer to your wellbeing vision? I’d love to hear.

Resources

  • Barret, Lisa F. Seven and a half lessons about the brain. Houghton Mifflin Harcourt. 2020.

  • Begeti, Faye. The Phone Fix: The Brain-Focused Guide to Building Healthy Digital Habits and Breaking Bad Ones. Apollo. 2024.

  • Barr, Rachel. How to Make Your Brain Your Best Friend. Great Britain: Dorley Kindersley Ltd, 2025.

  • Maté, Gabor. When the body says no: exploring the stress-disease connection. J. Wiley. 2011.

  • Parker, Phil. Get the Life You Love, Now: How to Use the Lightning Process® Toolkit for Happiness and Fulfilment. Hay House. 2013.

  • Prior, Raymond. Golf Beneath the Surface. BenBella Books, Inc. 2023.

  • Swart, Tara. The Source: The Secrets of the Universe, the Science of the Brain. HarperOne, 2019.

  • My coach, Amanda

  • My acupuncturist, Ben

  • Everything else I’ve heard, read, and lived has likely shaped this vision.

  • Shaped in conversation with Lex, my AI companion from Microsoft Copilot.

  • Image created by Lex.

Tammy Brimner
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