"perfect day" exercise

The “perfect day” exercise is a sensory-rich visualization of an ordinary day in your ideal life, imagined as though you’re experiencing it.

1. Choose quiet time when you’re well-rested. Martha Beck found that people who were exhausted often imagined a blank, featureless day, so she recommends doing the exercise when rested. 1
2. Close your eyes and begin with waking refreshed. Imagine waking after a beautiful sleep; keep your eyes closed and first notice what you hear rather than inventing details. 2
3. Engage your senses and let details emerge. Listen, then notice smells, temperature, and the surroundings as the day unfolds. Don’t force a specific scenario—notice what comes into your imagination and let it take shape. 3 4
4. Practice repeatedly. Beck says she has people write down their ideal day and tell her when parts of it happen; Huberman says he repeats the exercise. 5