How to do perfect day exercise

The "Perfect Day" exercise, popularized by Martha Beck, involves visualizing your ideal day as a way to manifest certain elements into reality. Here’s how to do it:

1. Preparation: Make sure you are well-rested, as being tired can impact your ability to engage truly with the exercise. It's important to feel relaxed and open to the process 1.

2. Setting: Find a quiet place where you can sit or lie down comfortably. Close your eyes and take a few deep breaths to center yourself.

3. Visualization: Imagine your perfect day without any limitations. This isn't about creating a fantasy but allowing the vision to naturally emerge from your mind. Begin by imagining that you've woken up completely rested. Notice the comfort of your body in bed and the sounds around you. Let these happen naturally and take note of how you feel in this ideal environment 2.

4. Details: Continue through your day, paying attention to the details of what you hear, see, and feel. Let the experiences surface organically without forcing them. You might be surprised by the small, authentic desires and experiences that come up 1.

5. Reflection: After completing the visualization, write down the insights and feelings that surfaced during the exercise. These can often reveal unconscious desires and steps towards achieving them in real life.

Andrew Huberman notes that he's seen various elements from his visualization exercises manifest into his life, illustrating the potential power of this practice 3.