How to Build a Resilient Mind with Daily Self-Care (Backed by Science)
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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.
39 Comments
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. 👇🏽
Prayer
I just recently learned of your channel. I like that you present info in short, actionable ideas. When I click on a video that an hour or more … it’s more than I can handle. Thank you so much. I’m 73 and still trying to be better ❤😂
A while ago I just taking deep breaths. In the last three years I lost 10 family members and friends. I was constantly feeling overwhelmed with emotions. Almost unconsciously I would take several deep breaths. When I realized what was going on I intentionally started taking those deep breaths throughout the day. It really does calm me down. Thank you for confirming I am taking care of myself in a way that works for me.
I have watched 3 of your videos over the past couple of months. Due to loss, redundancy and loss of home I have been trying to reset myself for the next stage of my life which is living without much income and no job to go to. Something that is made more challenging due to chronic arthritis. When I came to your channel I was already resetting my physical wellbeing by movement suited to managing my arthritis and I have set some strong habits over the past 10 months that have made significant improvements for me. I was (am) struggling with insomnia and an inability to get started on the new things I want to bring to my life. Then I saw your morning routine building blocks video. I got it. I'm doing them. I've found my way to achieve light transition, hydration (movement was already a given), intention and my small win. What I actually do changes depending on my day's plans and weather, but I always do something that falls in with these five things. Sets my day up perfectly. It's working. Then I saw the night routine. I'm working on it. It's a little harder although journalling comes easy as I already do it. Now I've just seen this video. I'm really keen to start practicing this. I love how you don't tell us what we should be doing but explain why and what achieving the intention of the action is. For me this is a game changer. Thank you very much.
My micro habbit was going to the gym. I would wake up hating the fact "I had to go".. but I kept going. Eventually it turned into a priority. My girlfriend left me and I had to abruptly move without warning. IT was a very chaotic time. As sad and frustrated as I was, each day I woke up, I went to the gym first. It wasn't a question or a thought. Ijust literally started prepping for it and then when I got off auto pilot mode I realized I was in my first set of the routine for that day in the gym. It really is something that easy. Thank you Tracey. You really have been a huge help.
I have been stuck because even selfcare has felt overwhelming because I thought I had to set aside time in the morning or evening to do these but working these into the day feel very doable
thank you doc , i will try to implement the midday check in , i have noticed that during midday i tend to loose motivation ,and waste a lot of time ,
LORD, please help me to stay Consistent with my prayers and reading her my Bible!!! I also ask you to help me to be patient and organize ❤😊❤!!!
And reading my Bible!!!
You're an angel
I will drink more water
Practices to stay grounded and mind wellness.
Muito bom! Obrigado!
Gratitude.
I really wish I could meet Dr. Tracy. Just to give you a hug and thank you.
I love this video. Thanks Tracy. Breathing is mine, opening those curtains, pausing bringing my mind back to the moment, drinking water mindfully. Oh and feeling my feelings when I wake up thinking about what I need, inspirational music and prayer.
Exercise or a walk works for me too.
Box breathing
🙏🏻💗
Salaam/peace 2 all… knowledge increasing… Subhanallah/ glory be to Allah… in Islam there are 5 daily prayers… it is like a recharge for the body, mind & soul… 🧕🏼🌸👋🏾
great videos really enjoy them
Thank you for these wonderful tips ❤
Name 3 things I’m thankful for every morning
Just subscribed yesterday. you make sense in your words. clear,crisp and doable.Glad that I have been living with such valuable microhabits to rewire my brain for the past 2 years or so. but still I am learning to master. Thank you loads. keep up your worK.
I love your videos…
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
I heard Christian author, Andy Crouch, say that he tries to make his tea first thing, and get outside, even for five minutes just to pray and center himself before he starts his day. I’m trying to do the same thing but add a five minute walk, even if it’s cold or rainy (sans tea).
🎉 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❤❤
Your channel is so incredibly helpful to me. I’m gonna take deep breaths.
I’ve been following your channel for years. Thank you for your content it has been life changing. I just purchased your card deck and am excited to incorporate it into my routines ❤
Where can I purchase the cards you mentioned? Thank you for creating this feed.
But there is always something new to be grateful for everyday, so someday it’s the same thing that we are grateful for. And does that reduce the effect of being grateful?