How to Create Daily Transitions

Often we take on multiple roles at different times in our day-to-day lives. It’s likely that in a single day, you may have to walk into the role of the son/daughter, the employee, the friend, the partner, or the sister/brother.

Each role may require a different type of energy with a different approach to the situation.

For example, you may not want to talk to your boss at work the same way as how you would talk to your partner at home.

Sometimes, these roles can be blurred when we are not aware of this shift and do not take mindful actions to make that transition.

This is why many people cannot relax and rest properly after they returned home from a long day working. They have not fully transitioned out of their employee role.

Why It’s Important to Have Transitions in Your Day

Creating daily transitions will help you make an intentional shift into the next phase in your day. It helps you practice mindfulness, take a break, and prepare yourself to show up as your best in your new role.

Creating transitions can help you focus better and produce the best work as an employee, while also being the attentive and loving daughter/ partner at home.

These transitions can also serve as a quick self care break for you to be mindful of the present moment and be grateful with what you have.

How to Create Daily Transitions


How do you want to split your day? When do you want to create transitions? I like to split my day by time. 

For example, I have one transition break in the morning before I start work, one right after my lunch, one before dinner, and one before I head to bed. I typically have about 4 transitions a day. While working, I sometimes create transitions in between different types of tasks as well.


What are some activities you can do to create an intentional transition?

When I create my transitions I like to focus on three actions:

  1. letting go 
  2. bringing myself back to the present
  3. setting a new intention 

Try to look for activities or a combination of activities that can help you achieve these three actions. Some examples include meditation, journaling, going for a walk, doing quick stretches, deep breathing, or even simply choose to just do nothing and be present.

You can decide how long you want the transition break to be. I find that 5-10 minutes of mindful transition is a good time frame for me. 


You want to make these transitions into habits. Decide what the cue is (either a reminder/ activity) that will lead you to doing the transition.

For example, every day when you arrive home from work (cue), you sit down and meditate for 5 minutes (transition). Or right after you grab your coffee at work (cue), you go over your agenda for the day and do a quick breathing exercise (transition).

Many times, during the transition I will ask myself these questions:

  • How do I feel right now?
  • What do I need?
  • What’s my new focus entering the next phase?

You can be very creative about how to create your transitions and what you want them to look like. Make sure the transitions allow you be mindful of your present moment, and provide a conscious shift for you to prepare yourself moving forward.

Having transitions will help you show up at your best and be very intentional throughout the day about how you want your day to be.

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When do you need to create transitions in your day? What do they look like?

13 – Practicing These 3 Emotions Will Help You Grow

Feelings drive your actions. Your actions create the outcome you want in your life. Therefore, learning about your feelings and how to manage them are super important for your success. In this episode we discuss about the importance of sitting in useful negative emotions, and 3 emotions that are crucial for your growth.

Tune in now to hear more:


  • Why are feelings practical and useful
  • Importance of experiencing negative emotions
  • 3 useful emotions that will help you grow
  • How to practice feeling each emotion regularly

Can’t tune in right now? Read blog post here: Emotions that will help you grow



Please leave us a rating and review on Apple Podcast or Stitcher. It means so much more than you know.

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Emotional wellness is important if you want to create your ideal life. n this episode we talk about understanding your feelings and how to manage them, 3 important emotions that will help you grow, and how to practice them regularly so you can live an intentional life and have more self awareness. Daring Living Podcast #daringliving #emotions #personaldevelopment #intentionalliving #mentalhealth

3 Emotions That Will Help You Grow

If you’re a do-er, like me, you’re probably thinking: Okay feelings are great. Now give me practical tips so I can get work done. Am I right? 

Yes, I get it. Some of us were not raised to understand and express our emotions in a proper way (growing up in an Asian household, we do NOT talk about feelings… so I can totally understand)

Yet, it’s crucial to understand our emotions and learn how to manage them properly. In fact, learning about feelings are actually quite practical and useful.

Because your feelings drive your actions, and your actions create the results you want in your life. 

Before we continue, I want to note that I’m using emotion & feeling interchangeably here.

Your Feelings Drive Your Actions

Action, inaction, what kind of action. They are the result of you feeling a certain way. If you feel scared, you will not hide or avoid. If you feel sad, you will cry. If you feel motivated, you will do the work. Your feelings dive your actions. It is how we function.

Even when you think you’re taking actions while ignoring your feelings, you’re actually feeling resistant. That’s why it’s so hard for you to move forward.

This is why it’s important to learn about your feelings, and it’s crucial to intentionally choose what you want to feel so you can take the right actions.

Embracing Useful Negative Feelings

Positive feelings are great. Feelings such as feeling excited, motivated, happy, relaxed. We have no problem feeling them.

But what holds us back is we don’t want to feel the negative feelings. Specifically, negative feelings that are useful and helpful for our growth.

We don’t want to feel frustrated, or stressed, or uncertain, or scared. But often, these are the very feelings we need to have as we’re learning and growing. Some people call this growing pain.

3 Useful Emotions That Will Help You Grow


Feeling committed means having the willingness to give your time and energy to something you believe in. It is a desire to stick with a goal, a plan, or an idea until it becomes reality.

Feeling committed does not always feel good. It can feel rigid, harsh, and disciplined. But this feeling drives action. Feeling committed can help you achieve what you want.

How to practice feeling committed:

Intentionally choose to accomplish a goal. Whether it is big or small. Make it a non-negotiable to accomplish it. Have no excuses. Maybe it’s saving $1000 each month, or it’s working out every Saturday morning. Whenever you think about this goal, notice how it feels in your body. Practice feeling this way regularly.

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A lot of people think feeling vulnerable means you’re weak. What they mean is feeling vulnerable means you’re exposed.

Dr. Brene Brown describes vulnerability as an “emotional risk, exposure, uncertainty.” 

Being vulnerable is putting yourself, your ideas, and your gifts out for others to see, at the risk of not receiving the feedback you desire.

It’s true that there is a risk. But what I’ve found in my business and personal life, is that whenever I put myself in a situation where I feel vulnerable, often what I get back in return is connection and understanding.

Vulnerability means sharing who you actually are, and there’s so much strength in that. As Dr. Brene Brown puts it: “vulnerability is the birthplace of innovation, creativity, and change.”

How to practice feeling vulnerable:

Let yourself be seen. Tell someone how you actually feel. Speak up and address a problem if you need to. Notice how vulnerability feels in your body. Do your fingers go cold? Do you feel a knot in your stomach? Describe the physical sensations in your body, and get more familiar with it.


We can’t talk about vulnerability without also talking about courage.

Everyone wants to feel courageous. Yet, the feeling of courage doesn’t feel good at all. 

Courage is very closely related to fear. Courage means that you are afraid, yet despite that, you do it anyway. I have my fair share of experiencing fear and taking action to get me to where I am.

Feeling courageous means taking the leap to switch your career path despite the fact that you have to start from ground zero and that people would think weirdly of you.

Feeling courageous means deciding to let your friend know how you actually feel at the risk of losing your friendship.

How to practice feeling courageous:

Do something small that scares you every day. Maybe it’s starting a conversation with the person in front of you at the lineup. Or speaking up in your meeting at work. Practice the courage muscle so you can be more familiar with it, and do more of it in the future.



Feeling committed, vulnerable, and courageous. These are uncomfortable feelings that are useful for us to be familiar with. We need to create more of these feelings to drive the right actions.

These feelings are not easy. 

But we can do hard things.

We humans are so much more resilient than we think we are.




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