Milestones
- Day 1
Belonging baseline
Name your current social capacity honestly.
- Day 3
Co-regulation map
Identify people, spaces, and digital rooms that feel safe.
- Day 6
Micro-invite
Extend a low-stakes invitation to connect.
Belonging is built in 90-second doses. Start small, feel everything.
Beginner Pathway
Belonging is built in 90-second doses. Start small, feel everything.
Slow exposure to safe connection and co-regulation.
You'll practice
Belonging baseline
Name your current social capacity honestly.
Co-regulation map
Identify people, spaces, and digital rooms that feel safe.
Micro-invite
Extend a low-stakes invitation to connect.
Day 1
Capacity scale
I honor how much connection I can hold today.
Scale of 1-5
Label today’s social battery and what charges or drains it.
Chest expansion
Place palms on ribs, inhale for 4, exhale with sigh for 6.
Day 2
Co-regulation memory
I catalog the humans who feel regulating.
Memory replay
Replay a moment you felt deeply seen. Anchor in body sensations.
Regulating people list
List 3 humans, 2 spaces, 1 online room that feel soothing.
Day 3
Low-pressure contact
I touch base without needing a long conversation.
Emoji check-in
Send three people a single emoji or meme that says “I am thinking of you.”
Post-connection scan
Notice if your breath, shoulders, or jaw shifted after reaching out.
Day 4
Environmental cues
I create a visual reminder that I am held.
Mini altar build
Collect photos, notes, or objects from your people and arrange them intentionally.
Supportive playlist
Curate three songs that feel like being hugged.
Day 5
Receiving practice
I allow myself to receive support without apology.
Ask for a reminder
Request one supportive reminder or prayer from someone you trust.
Receiving inventory
List feelings that surfaced while receiving. Name the parts that resisted.
Day 6
Ritualized socializing
I extend a tiny invitation rooted in authenticity.
Invite brainstorm
Outline three low-effort ways to connect (voice note swap, selfie exchange, silent co-working).
Send the invite
Choose one idea and extend it to someone on your list.
Day 7
Ongoing plan
I design a weekly ritual that keeps me connected.
Weekly rhythm
Plot one solo ritual, one shared ritual, and one spontaneous doorway per week.
Accountability pledge
Message someone with your plan and ask them to check in next week.