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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. 👇🏽
I need to do outbound cold calls to CEOs, something that deeply challenges my emotional state. I can have meaningful conversations with them, but doing this in the volume i need to will be taxing. I will use short mental refreshes as you suggest to keep my mindset positive so that my expressed words come from a place of self-confidence.
I want to establish a health morning habit.
This is awesome 🎉
We Are all connected We must fight together and provide a continuous conscious effort Remember we have enough Now is time to improve and help those in need we are only good as we Prove to be with our actions being humble letting go of the past not forgetting always remember so we can appreciate the present knowing we have enough we are full so now we can share with others It’s time to give Give back to the future – Water is life There is enough for the entire world to have clean water we just have to work together to provide to those who cannot provide for themselves, We are abled bodies who can help others with unabled bodies… Be the light for somebody who’s in the dark and could not find their way out… You are our light Dr. Tracy Marks, Gratitude is action hope is action We have to get out of our thoughts get out of our heads and start living We have one life if we can’t make the best of it now what is it all for You have been fighting this whole time You cannot give up now We cannot give up now We have overcome so much and we can overcome hate and violence…lead with love..believe…you are enough