You may have come across this article because the title grabbed your attention, or maybe someone who cares about you dropped it onto your desk because they know you really need to read the information I am about to share. Either way, your “I don’t know where to begin” excuse has officially expired, and it’s time to do better.

I have been working in mental health for the last 23 years in settings ranging from psychiatric emergency services and drug and alcohol dependence to family and couples therapy, personal empowerment, and spiritual health. Over the length of my career, I have had my share of trial and error with the tools and advice I have given—not only to my clients, but to the many clinicians I have trained over the years. I am now sharing with you what I believe to be the most effective and important tools and advice I have gathered over the last two decades. If you follow through with the information in this article, I will have saved you months, maybe even years, of therapy and thousands of dollars in therapy fees. You’re welcome.

Before we begin, I would like to give you a few science-based brain hacks that will help you actually implement this information. These strategies will keep these concepts at the forefront of your mind, challenge your behavior, and embed them into your subconscious.

First, print or cut out this article and place it somewhere you can see it every day. Next, talk to as many people as you can about what you read here. Then, make a checklist each week to track which tools you were able to practice and which were the most challenging. Lastly, share your checklist with someone at the end of each week, because knowing that someone is holding you accountable can make a world of difference in your success. Do this for at least six weeks.

Some of these tools and pieces of advice may stand out to you more than others. Highlight the ones that will have the most impact on your life, and don’t hesitate to ask for help from a loved one or a professional. Here we go:

#1: Live by your highest values. Choose 3–5 and memorize them. Every decision you make throughout the day will be based on these values, even if it means disappointing someone.

#2: Your most important and highest value is always your health. Always. Without compromise or guilt—physically, mentally, and emotionally.

#3: The quality of your life is only as good as the quality of your relationships. Keep only those relationships that make you feel good about yourself and the world around you.

#4: Work on your emotional intelligence every day. It will change your life and the lives of the people you care about.

#5: Practice the 3/3 method 1–3 times a day. Three deep breaths, three things you are grateful for, and three things you are looking forward to. Your mind will automatically start to look for the good throughout the day.

#6: Do one form of physical movement every day for at least 15 minutes. Your body releases endorphins—or as I like to call them, “happy juices”—in as little as 10 to 20 minutes of walking, stretching, biking, swimming, dancing, etc.

#7: Using alcohol, or any other substance, on a regular basis (2–3 times a week) to alter your emotional state or escape reality is how dependence turns into addiction. Replace it with healthier alternatives and get professional support if you can’t do it on your own.

#8: Don’t say “I’m sorry.” Instead, take responsibility and talk about what you would do differently if the situation happened again. It’s more effective and heartfelt, and it teaches your brain to auto-correct before you say or do something damaging.

#9: Communication is 90% about your tone, facial expressions, and body language. It’s also the most challenging to be aware of and change. Focus on feeling light in your body, kind with your eyes, and gentle with your tone. Stick to it, and your brain will rewire itself, especially after you see the powerful effects it has on your relationships.

#10: Only make big decisions when you are in your highest state of mind. If you make decisions when you are tired, angry, or resentful, it’s usually not the best decision.

The journey to becoming the best versions of yourself is a lifelong adventure. As the famous Buddha said, “Each day we are born again. What we do today is what matters most.”

I am a witness that these practices can change lives in so many beautiful ways. You got this. I believe in you.

Learn more at www.consciousmindtherapyinstitute.com.