Progressive Muscle Relaxation
A progressive muscle relaxation routine involves engaging in activities that help to reduce stress and promote relaxation. This can include tensing and relaxing your muscles. Incorporating these activities throughout the day can help to manage stress and improve overall well-being.
Intent. Progressive muscle relaxation
What you'll do, day by day.
- Habit 01 · 10 min
Find a quiet, comfortable space
Make sure you won't be interrupted and that you have all the supplies you need.
- Habit 02 · 10 min
Lie down or sit in a comfortable position
Make sure you're comfortable and able to relax.
- Habit 03 · 10 min
Start with some deep breaths
Take a few deep breaths and allow yourself to relax and focus on the present moment.
- Habit 04 · 10 min
Begin to tense and relax your muscles
Start with your feet and work your way up to your head, tensing each muscle group for a few seconds and then releasing the tension.
- Habit 05 · 10 min
End the routine with some deep breaths and relaxation
Take a few deep breaths and allow yourself to sink into relaxation.
Make it your own.
Open this routine in Dayful and tweak it: change the order of habits, adjust the timing, swap any habit out, or build it into a weekday-only schedule. The app remembers your changes — your version of Progressive Muscle Relaxation stays yours.
- Anchor each habit to something you already do.
- If you skip a day, just resume — streaks here are forgiving.
- Halve a habit before you drop it. Tiny still counts.
Try Progressive Muscle Relaxation in the app.
Free to download. Pick this routine and your reminders are set up in under a minute.
Visualization and affirmation
Visualization and affirmation
See the routine →