A ritual can be as small as clearing a table, making a cup of tea, or putting your phone away for a few minutes. Choose something that fits into the day you actually have, rather than an ideal version of it.
Set out what you need in advance. A favorite cup near the kettle or a comfortable reading spot can make a small pause easier to repeat. The objects help, but the time you give yourself is the useful part.
Keep your ritual flexible. Some days a few quiet breaths are enough; other days there is room to read or cook slowly. Let the habit support you without becoming another task to finish.
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