Life S.A.V.E.R.S.
Written by Michele Dial, M.Ed, LPC
Hal Elrod is the creator of the Miracle Morning, a practice he developed to take control of his life one day at a time. Elrod is no stranger to struggle. He has survived a near-fatal auto accident complete with a year-long recovery and crippling financial loss, twice. To rebound from the devastating impact of his life experiences and course correct, he began studying the habits of successful people and created a morning regimen that touches several facets of physical, mental and emotional wellbeing.
These individual mindfulness practices are essential components in the therapy world to help clients tackle a host of symptoms associated with anxiety, depression, fear, trauma, and so on. Elrod stitched them together in a memorable acronym – SAVERS – and shared his insights on how to use them for optimal gain in his book, The Miracle Morning. I love sharing this acronym with clients who are in struggle. It’s an easy-to-recall, quick-reference that serves as a tool to self-sooth and self-regulate, build self-awareness, gain clarity, and get grounded in the present during heightened emotional states.
These components were originally designed to be practiced about 10 minutes each for an hour-long, daily morning routine. I don’t know about you, but I don’t have an hour to spare every morning. Sometimes it’s only because I choose sleep over everything else, but still . . . The good news is that any amount of time spent purposefully is beneficial. That’s why Elrod created the modified 6-minute Miracle Morning. Spending just one minute on each of these exercises still has positive effects.
S A V E R S
Silence
Anyone else having a flashback to Depeche Mode’s Enjoy the Silence? No. Anyway. Silence can be a beautiful thing. Sitting in silence can be nerve-wracking for some, but small doses of quieting your mind can bring about great calm and clarity. Giving your brain something to focus on makes silence more comfortable. Try starting this practice sitting or lying down in a comfy position and focus on visualizing your breath going in and out of your body. Notice your belly expand and collapse with each deep breath. Try to control your breath by slowing it and speeding it up. You can also try progressive muscle relaxation to get in touch with your body and recognize any areas of discomfort. You may be surprised by what comes up for you in this brief silence.
1-minute version: This one’s easy – you can sit in silence for any amount of time you choose. Pair your silent time with affirmations and/or visualizations to maximize benefits and the time you spend on this important mindfulness practice.
Affirmations
It’s been said – A LOT – that we are our own worst enemies. Why is that? Seriously, why are we so gentle and kind to the people in our lives, but so critical and unforgiving of ourselves? Let’s change our self-defeating internal dialogue, and start speaking to ourselves with encouragement and grace, the way we would speak to a close friend or loved one. Skip the fluff. Be specific with your observations about your strengths and abilities. It’s also helpful to recall times when you have succeeded at something important to you, whether it’s a great parenting moment or solid business move. We can’t get them all right, but we deserve credit for our successes, no matter how big or small.
1-minute version: Create a mantra or brief, uplifting statement that’s true and tangible, and store it on your phone or in your nightstand for easy access.
Visualization
This one sometimes feels tricky or obscure for people. Basically, it’s using your imagination to create a mental picture or movie about positive outcomes. Author Dave Hollis says best: “Visualize the outcome, not the problem.” This intentional practice can derail the downward spiral of catastrophic thinking. Some examples may include visualizing yourself having a hard conversation with a colleague or family member; successfully derailing or shortening a panic attack and restoring your sense of calm; exercising today; or completing a task that’s been stalled or back-burnered. Bonus trick: Pair it with affirmations that build up your resolve rather than tear it down.
1-minute version: This one is also easy to do for any length of time. For maximum efficiency, use your silent time to visualize good outcomes, and use affirmations to bolster your confidence.
Exercise
The “E” word. Some love it, some loath it, some tolerate it, and some ignore it altogether. Unless you’re in the “love it” category, exercise may take a back seat to every other thing that feels important on a day-to-day basis. This is me. I know exercise is good for my mind and my soul, not just my body. I know that regardless of my shape or size, my organs, mood, and ability to function efficiently depend on it. Every time I exercise, I feel SO. MUCH. BETTER. In all the ways. But still, the struggle is real. Thinking about it in smaller doses, like 10 minutes or even one minute, make it easier to fit into my day. So I start each day with some basic stretching to get my body moving and at the very least walk my dogs every day. Movement gets the blood flowing and wakes up another part of our brain that adds new dimensions and clarity to our perspective.
1-minute version: Try Sun Salutations, a warm-up sequence used in yoga. If the full sequence is too much for you at first, try repeating just the beginning and ending stretches of reaching overhead on the inhale and slowly swan-diving down to a folded position on the exhale. Repeat for a minute.
Reading
At times, reading feels like it requires a significant chunk of time, and is therefore often dismissed due to lack of time. But you don’t have to sit down and read a novel to reap the benefits. The idea here is to choose content that is inspirational, informative, or otherwise positively impacting you. In the context of this brief ritual, you may choose a chapter or a few pages in a book your reading, depending on how much time you plan to spend on each component. You may also consider a blog that speaks to you, a daily spiritual or meditation guide (i.e. Journey to the Heart or Jesus Calling), or a positive news outlet, such as Ever Widening Circle or Good News Network. NOTE: Facebook / Instagram / Twitter do not count for this practice. While social media content has its place, the goal of this component is to challenge and enrich your mind and learn something new about yourself or your world.
1-minute version: Find resources that offer brief, meaningful content and download the app or add the page to your home screen for easy access. If you’re going old school, keep a book on your nightstand or next to your computer so it’s easy to start or end your day with a healthy practice.
Scribing
Scribing is not fancy or intimidating. It’s just writing. Whether it’s a full journal entry, a gratitude list, or a letter to someone about unfinished business, putting your thoughts on paper or screen forces you to understand and organize what’s shuffling around in your brain. Taking the time to reflect on your thoughts and feelings enough to write down cohesive words leads to self-awareness, which is cornerstone to any form of growth. In addition, scientific studies show that using the left side of brain to write about your experiences helps calm the right side of the brain responsible for emotional engagement, so writing is an excellent path to self-soothing.
1-minute version: Before bed, try making a gratitude list, jotting down any worries that come to mind, or making a goal list for tomorrow to help calm your buzzing thoughts. In the morning, try making a goal list of items that are just for today instead of the endless has-to-be-done-someday list. Make it concise attainable with just the absolute necessities.
The point of this entire regimen is to be intentional with your time and your responses to life’s near-daily curve balls. Whether you need to rebalance in the moment or zoom out and be proactive about short- and long-term future plans, using the SAVERS practice can save your life. The self-awareness that comes from taking the reins for 6 or 60 minutes a day, or any amount of time in between, delivers rewards that keep on giving. Every positive experience you have can build on its predecessors to help you change your perspective and build your self-trust.
If you are looking for further help responding to events in your life, or being more intentional with your time, contact Heights Family Counseling to see how adult therapy could benefit you.
Michele Dial, M.Ed. LPC, earned her Bachelor’s Degree in Psychology from the University of Texas at Austin, and her Master’s Degree in Professional Counseling from the University of Houston. Michele has significant experience counseling individuals and couples in private practice and agency settings. She has counseled individuals battling severe anxiety, depression, life transitions, and substance abuse disorders, as well as profound grief and trauma. To book a session with Michele, visit our contact page.