A daily habit menu and guide that will give your body the consistency it needs to feel safe, your heart the care it needs to heal, and your goals the structure they need to grow.
Dear Dreamer, You’re Not Lacking Motivation.
What you’re actually missing is a sustainable path toward your dream life.
I get it, you’ve listed your goals, downloaded habit trackers, listened to the podcasts.
You’re ready to take big action toward your dreams… until you hit that invisible wall.
We’ve been told that progress requires big leaps and constant hustle, so naturally we’d assume the way to break out of this stuck cycle is to hustle even more.
But no, that pressure doesn’t create lasting progress—it actually leaves you feeling frozen, or in a cycle of build… then burn.
The truth, you’re not stuck because you’re lazy or undisciplined.
You’re stuck because your body doesn’t feel safe enough to change.
So then, what is the most effective way forward?
Small, daily steps — rooted in safety and aligned with a true, embodied vision.
I know it sounds almost backwards, but the science is this:
Small, consistent steps are the shortcut your dreams are waiting for.
A Practical Guide to Regulate, Restore, and Live in Your FLOW State
This guide is for anyone ready to stop riding the highs and lows of stress and start living from a grounded, connected state—where clarity, creativity, and joy naturally flow.
Inside, you’ll learn how to map your own autonomic ladder, recognize when you’re in fight, flight, freeze, or shutdown, and use simple regulation practices to move back into your “Flow” state of calm engagement.
These are gentle, science-backed steps—short exercises, mindful pauses, and small daily rhythms—that steadily retrain your nervous system. No hustle. No gimmicks. Just consistent practices that help you feel safe, balanced, and fully yourself.
This is a reset for your entire system—one that meets you where you are and guides you, breath by breath, toward lasting resilience and flow.
Let me introduce you to the Daily Practice Design Guide
What You’ll Find Inside:
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Autonomic Ladder Lesson
An easy, clear breakdown on how your nervous system controls your mood, shifting between states of safety, fight/flight, and shutdown—and how to move toward calm connection.
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State Discovery Meditations
Gentle audio sessions to notice your thoughts, emotions, and body cues in each vagal state—so you can spot them faster in daily life.
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Regulation Exercise List
A curated list of proven resources and techniques to shift your state from stressed or shutdown to calm and connected — anytime, anywhere.
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Personal Ladder Mapping Chart
A printable, fill-in template to chart your own cues, triggers, and “return-to-calm” steps. It becomes your custom guide to navigate stress in real time.
Pursuing your dreams in 1, 2, 3…
So… small, daily steps anchored in safety and an embodied vision…
What does that practically look like?
Clarify Your Vision
You’ll listen to an audio “Vision Visualization” meditation that will beautifully you ground into a future vision for every area of your life. (PS: have tissues because this pulls the heartstrings ♥️)
2. Create a Daily Practice
Once we know what we’re building toward, it’s time to put the practical steps in place to get there. You’ll choose from a list of habits within 4 different categories: emotional health, spiritual health, physical (nervous system) health, and then your specific goals and dreams.
3. Refine & Follow It into Your Dream Life!
After committing to one week of your newly chosen daily practice habits, you’ll walk through journal questions to refine your daily practice with even more clarity and confidence. Those small steps will bring you closer and closer into your dream life, and fill you with peace, purpose, and presence every step along the way!
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“This guide gave me language and awareness I didn’t even know I was missing. Now I can spot when I’m spiraling into my all too familiar stress state and intentionally shift back into calm. It’s like finally having the instruction manual for my own mood. If you’re human, then this information will change your life, really!”
Elisabeth C
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“I used to feel powerless when waves of angst or zero motivation hit, like my emotions were running the show. Understanding that it was just my nervous system trying to protect me changed everything. Now, with the tools in this guide, I can meet myself with compassion and gently shift back to a calm, empowered state whenever those feelings arise.”
Millie R
The fastest path to your dream life is through a daily practice of small steps.
Slow consistency IS the shortcut.
You don’t need to wait for a breakthrough to change your life.
You can change it now through a sustainable daily rhythm.
Real momentum comes from small, meaningful steps that honor your nervous system and align with who you’re becoming.
It’s not about consistency alone.It’s consistency in steps that honor your nervous system and support your vision.
Because what you repeatedly do, you become.
Who is The Daily Practice Design Guide for?
This guide was designed for the people who have a dream, regardless of what it is… it’s for the people who want to change their life.
Maybe you relate…
You feel stuck—even though you have big dreams and a deep desire to move forward
You’ve tried routines, planners, and podcasts… but nothing seems to stick
You crave daily rhythms that feel nourishing, not overwhelming
You want clarity, peace, and progress—but in a way that actually honors your pace and your nervous system
You can change your life and move into your dreams. It just takes following a daily practice to get there, and I’d love to show you how!
Get your Daily Practice Design Guide below now while it’s just $37!
Meet Courtney
A few years back, I was gasping for air—loading up on books, podcasts, and prayers—but nothing stuck because my body didn’t feel safe enough to change. Then I learned the secret that felt totally counterintuitive, but totally changed everything: true transformation comes from building nervous-system level safety, daily.
That discovery has led me to create what I wish I had back then: The Daily Practice Design Guide—a gentle, four-pillar habit system that meets you where you are and weaves small, meaningful rhythms into every day to reinforce the felt-sense of safety needed to live the beautiful life you’re here to live.
Now, as a trauma-informed coach and speaker, I’m passionate about helping creative souls heal what’s holding them back so they can step into the life they’ve always dreamed of. I not only teach this idea to everyone I work with, but I still practice my own aligned daily habits and I am genuinely amazed at how my life continues to unfold and expand, exactly the way I hoped it would.
In case you’re wondering…
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Nope! This is deeper than that. It’s a trauma-informed, spiritually-rooted approach to building a life that feels safe and expansive—designed around who you actually are, not who you think you “should” be.
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As soon as you sign up, you’ll receive via email a beautifully designed PDF that walks you through designing your own daily rhythm using practices that support your body, heart, and spirit and goals. You’ll find an included link to download the Future Vision Visualization, to ground you into the vision you’re building with your practice! You’ll also receive follow up emails to encourage you and give you extra advice and support around the process!
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This is dependent upon how much time you have, and how much time it takes to complete each habit from the 4 pillars. In general, it will take around 20-30 minutes, but you can invest more time if you have it! You can also break up your chosen habits throughout the day!
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Consistency is obviously key, and to be honest, most of the time when we miss a day, its usually because for whatever reason, we don’t feel like it. (Been there!) That’s human, and that’s okay! The point of this practice is to commit to showing up no matter how you feel, and that won’t always feel good. If something big does happen and derails your day, though, I get it! In that case, we just wake up and start again tomorrow! There’s even a section to help you reflect and adjust without shame.
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Spiritual health is the idea that is backed by overwhelming research and settled science that a fundamental pillar of human wellbeing is experiencing the connection to and trust of something bigger than yourself. A force of love that is also deeply personal. I myself am a Christian, but if you don’t know where you’re at with a faith tradition, that’s completely okay! You can choose any habit that helps you feel more connected to love itself.
