Feeling frazzled as time passes by? Perhaps it’s time to re-align yourself by practising some mindfulness.

It’s estimated that 95% of our behavior runs on autopilot. These default brain signals are like signaling superhighways, so efficient that they often cause us to relapse into old behaviors before we remember what we meant to do instead.

Practice waking up mindfully.

Instead, start the day with a purpose. Intention refers to the underlying motivation for everything we think, say, or do. Given that the unconscious brain is in charge of most of our decision-making and behaviors, this practice can help you align your conscious thinking with your primal motivations in mind. Doing so can change your day!

This practice is best done first thing in the morning, before checking phones or email.

1. On waking, sit in your bed or a chair in a relaxed posture. Close your eyes and connect with the sensations of your seated body. Make sure your spine is straight, but not rigid.

2. Take three long, deep, nourishing breaths—breathing in through your nose and out through your mouth. Then let your breath settle into its own rhythm, as you simply follow it in and out, noticing the rise and fall of your chest and belly as you breathe.

3. Ask yourself: “What is my intention for today?” Use these prompts to help answer that question, as you think about the people and activities you will face.

Ask yourself: How might I show up today to have the best impact? What quality of mind do I want to strengthen and develop? What do I need to take better care of myself? During difficult moments, how might I be more compassionate to others and myself? How might I feel more connected and fulfilled?

4. Set your intention for the day. For example, “Today, I will be kind to myself; be patient with others; give generously; stay grounded; persevere; have fun; eat well,” or anything else you feel is important.

5. Throughout the day, check in with yourself. Pause, take a breath, and revisit your intention. Notice, as you become more and more conscious of your intentions for each day, how the quality of your communications, relationships, and mood shifts.