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Learn how to build mental resilience with quick, science-backed self-care habits you can weave into your daily routine.
⏱️ CHAPTERS
00:00 – The Problem with Modern Self-Care
00:20 – What Real Self-Care Looks Like
00:41 – Micro-Moments That Support Brain Function
01:18 – The Role of the Vagus Nerve
01:50 – Rewiring Your Brain Through Micro-Regulation
02:05 – Morning Habits for Resilience
02:41 – Midday Reset Techniques
03:40 – Evening Practices to Release the Day
04:11 – Make It Stick with Tiny Habits
04:31 – Using the Essential Tools Card Deck
05:08 – Do These Small Practices Really Work?
05:36 – From Reactive to Proactive Self-Care
06:00 – What’s Coming Next: Post-Traumatic Growth
06:18 – Choose One Habit to Try This Week
06:47 – Subscribe and Stay Connected
Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.
You don’t need more time for self-care.
You need smarter cues that train your brain to reset—right in the middle of real life.
🧠 I work with teams and audiences to build more resilient minds through science-backed habits like these.
Want to bring this into your company or event? → https://drmarks.co/bookme
What’s one small habit that helps you feel calm or reset during the day?
Drop it below—I’d love to hear what works for you. 👇🏽
🎉 Sound Advice ! Breathe
Dr Tracey. This video resonated with me. Thank you. I will be ordering your essential tools cards. I feel like that would be a good start for me. I have started journaling as well. I have consistently been making sure that I am hydrated. That for sure was a game changer. You are a life saver!
Dr. Tracey is EVERYTHING. Thank you so very much!
My micro habit: giving love to myself every single day❤❤