Hello, December! For those who like to reflect and plan, the free 2021 Year Compass booklet is now available to print or download.

The last couple years, I’ve filled out the parts that resonate with me within this free resource and really enjoyed the time contemplating and getting specific about what I want in the coming year.

I’m not personally into “New Year’s Resolution” — this is something different.

If you’d like to check it out, you can do so in the link in the comments below.

Thank you YearCompass!

Write Down What You’re Grateful For

“Scientists performed an experiment in which they asked one group of people to write down the things that they were grateful for on a weekly basis, while the other group recorded hassles or neutral life events. The folks who kept gratitude journals exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were generally more optimistic about the upcoming week — compared to their negatively focused counterparts.

Start Today: At the end of each day, write down one great thing that happened. Use a notebook or keep a digital log.” — Happify

All too often we discount practices like gratitude journaling because they seem too easy, but so many studies show that a simple gratitude practice can have huge benefits!

WHAT are you grateful for today?

WHO are you grateful for today?

I LOVE this question-prompt that we can ask ourselves

when we are jumping to conclusions:

What’s the most GENEROUS assumption I can make?

I’ve heard it a few times before

(it stopped me in my tracks

the first time I heard it!)

and came across it again this week in one of

Brene Brown’s audiobooks.

Brene writes, “What is the most generous assumption

you can make

about this person’s intentions

or what this person said?”

This is great to apply to someone’s




and even inactions.

Imagine how considering the answers

to this question could improve your life.

Does this question-prompt resonate with you, too?

Sending you love,


(Let’s connect: findkeridwyn.online)

Many times throughout the year, I am reminded of the wonderful teachings of The Gottmans.

Finding ways to move out of old habits of criticism, contempt, defensiveness, and stonewalling and move into better habits of communication and connection not only help improve our relationships with others, but also our relationships with ourselves.

Take a moment to reflect on what “horsemen” you have engaged in and how shifting into new communication patterns will help bring more peace and joy in your life and in the lives of those you care about.

Sending you love,


All my links: findkeridwyn.online


A great way to help support a healthy circadian rhythm and promote good levels and timing of cortisol and melatonin is to get outside in natural light within 30–60 minutes after waking.

A few interesting points to note about this

  • this practice works on cloudy days too!
  • the way light affects us through closed windows is incredibly different, getting outside is key
  • do not wear sunglasses for this as the effect is about sunlight entering through the eyes (regular glasses/contacts are fine and of course don’t directly look at the sun)

This is one of the best free ways to promote better wakefulness during the day and better/easier sleep at night!

Source: Dr. Andrew Huberman, Stanford University School of Medicine

Sending you love,

Keridwyn Deller, Hypnotherapist


If you would be interested in a chat (or text-based chat) after listening/watching this podcast episode, reach out and let me know via my contact form at https://keridwyn.com/contact (or in my FB group: https://www.facebook.com/groups/reframeyourbrain)

Andrew Huberman is one of my favorite neuroscientists and his recent episode is around Adhd and tips on improving focus.

I will make the chat open to both neurodiverse and neurotypcal folks.

Let me know if you would be interested in

A) a zoom chat after watching/listening

B ) a text based thread in the group

C) both

Here is the podcast on youtube: https://youtu.be/hFL6qRIJZ_Y




A client shared with me that she wants to stop feeling guilty for taking time for herself. Someone (or, ahem, some culture) told her a long time ago that rest or downtime is the same as being lazy.

That simply isn’t true.

Rest is productive.

Rest allows us to do all the rest — I found this expression to be charming and also very true. Take some time for personal rest (restoration) in the coming days. If you can’t take longer chunks of time, even a few minutes here and there is beneficial.


Sending you love,


all my links: linktr.ee/keridwyn

Here is the HAVE to / GET to strategy for a great mindset shift:

Step 1: Think of a simple task you’re not super excited about.

Something you have an “I HAVE to” mindset around.

(example: “I HAVE to do laundry.”)

Step 2: Change the HAVE to GET.

(example: “I GET to do laundry.”)

Step 3: Add a little bit more info — what this will give you, what having this task can remind you of that’s good in your life.

(example: “I get to do laundry. I appreciate having enough clothes that I like, including my leopard and aloha shirts.”)

NOTICE the shift to more ease and appreciation as you move towards the task, rather than resisting it.


Fill in the blank: “This week, I get to _________________”

Sending you love,



Reframe Your Brain with Keridwyn

Hypnotherapist. Helping folks decrease worry/stress/anxiety, change habits, & shift unhelpful mindsets. linktr.ee/keridwyn & www.keridwyn.com

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store