BModerate evidence

Spiritual Wellness · 20 min · daily (short) with a 20-30 min values session weekly

Morning Meaning & Values Routine

A secular morning routine to name what genuinely matters to you and set an intention that reflects it. Values here are personal and self-chosen; no religious belief is required or assumed. If reflecting on meaning surfaces persistent distress or hopelessness, this is a cue to reach out to a qualified professional rather than a substitute for care.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Living by Your Personal Values
5 min read/refresher
Grounds the routine: why acting on core values supports well-being. Read fully once, then skim on later mornings.
2
Values Clarification Exercise
20-30 min session weekly, 3-5 min daily check-in
Governing practice. Do the full exercise weekly to identify 3-5 core values; each morning pick one to act on today.
3
Purpose Reflection and Writing
5-10 min writing
Brief morning prompt connecting today's plans to what matters most; keep it light and non-judgmental.

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