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From the moment we wake up until we go to sleep, there are many things we think about in a day.

Daily routines, cooking, eating, exercise, chores, cleaning, work, shopping, and traveling—and on it goes.

Stress then increases throughout the day as we carry it from one task or experience to another.

Does this sound familiar to you? Do you ever find that some of the things you do leave you feeling stressed?

I know the feeling so well. I was always exhausted and physically and mentally drained with my dance business. 

Ongoing stress is not healthy for our physical, mental, and emotional health. To manage this, I now incorporate a technique I refer to as “transformational transition points.”. 

I practice this in my daily routine to combat chronic stress. There are five steps to the 60-second transformational transition point reset. 

When we have finished something, whatever it may be, the idea is to take 60 seconds to reset before we enter the next activity or part of our day. It’s a simple method to let go of any unnecessary stress, clear our mind of clutter, and move on to our next task with clarity, focus, and a happy attitude. 

How to practice transformational transition points in five steps: 

1. Breathe. 

Take a deep calm, deep, breath in, fill your lungs, and let your tummy inflate like a balloon. Pause for a moment. Exhale slowly and gently to the count of five. Repeat the process four more times. 

2. Gratitude. 

State of three things you are grateful for in this moment. Write them down, say them in your mind, or speak them out loud. Then, feel the gratitude in your body. 

3. Affirmations.

Affirmations are positive statements that are used to combat negative thoughts and attitudes. As you repeat your mantras and believe in them, you will see significant changes in your life.

Here’s a good affirmation to start: every minute of my life is a fresh start.

4. Move your body. 

Simply move your body in a way that feels good to you, such as taking a walk around the office, getting some fresh air, stretching, dancing, or shaking off any negative energy.

5. Smile. 

Give yourself a big smile, and thank yourself for taking a few moments to calm your nervous system—relax, reset, and recharge. Aside from boosting your mood, smiling also aids in releasing cortisol and endorphins, both of which have numerous health benefits. 

We can return to this five-step reset throughout the day until it gradually gets ingrained into our daily routine. Then, we learn to proceed with our day feeling more focused, calmer, and positively charged.

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