On Your Birthday Morning, Start Small

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• I need more congratulations before I can start — Even though it’s your birthday, you keep looking at your phone. It feels like the day can’t begin until a more exciting message arrives.
• Even on a happy day, I check first — Checking whether you’re being properly celebrated comes before simply wanting to receive congratulations. So your morning keeps hanging on someone else’s notifications.
• Time passes while refreshing notifications — At eight in the morning, you check your messages, then pull the screen down again. You start to write a reply, stop, reach for the cup, then reach for your phone again.
• Sometimes the mood follows the action — You don’t have to feel good first to take a positive action. One small action can turn today into real, passing time.
• Pick up the cup before checking your notifications — Tonight, choose just one small thing to do first thing tomorrow morning. Notice whether your hands moved first, even if you didn’t feel excited right away.
• You don’t have to put off your birthday until the feeling arrives — Your day doesn’t have to wait for enough congratulations to open up. Practicing how to start with a small action can continue even on days full of anticipation.