Maybe you grab your phone first thing and check your email, scroll through your social media, check out what’s happening in the news. Then perhaps your feet hit the floor and you walk, semi-automatically, first to the bathroom and then to the coffee maker.

You start to become more alert after your 2nd cup of coffee, and then your brain slips into worry about your day – are you going to be able to do what you planned to do, what if you run out of time, or you’re trying to fit too much in? Maybe you are stuck having lunch with someone that you would have preferred to say no to, but you felt obligated and it’s too late now, even though you feel stressed and even a bit queasy thinking about it.

Maybe you just dread all the pills and potions and timers and shots. Is today going to be a good day or a bad day?

It might even feel like you don’t have too much control over your life.

Most of our habits and rituals are ingrained, meaning that if we don’t deliberately change them, they don’t change. In fact, 95% of our habits, rituals, thoughts, feelings and actions are on repeat, day after day after day. And most are based on our past – the things we learned to do somewhere along the way and just kept on going whether they were helpful or not.