Mind right, body follows.

Think of your mind as the coach in your head and your body as the player. When the coach gives clear, calm directions, the player knows what to do. “Mind right, body follows” means when you use short, strong thoughts and tiny actions, your whole self gets steadier. As your coach, I want to give you simple phrases that land quickly in your chest and change how you feel — like a whistle that tells you to breathe, focus, and move forward.

Short phrases are like tools you can carry in your pocket. They work best when you pick one or two, practice them, and use them again and again. Say them out loud or whisper them. Say them with your shoulders back, or while you take a slow breath. Here are a few that are easy to remember and powerful when you need them most:

• “I can do one thing right now.”
• “Breathe slow. Breathe strong.”
• “This feeling is real — it will pass.”
• “Name it to tame it.” (Say the emotion out loud: “I’m sad/angry/scared.”)
• “Small steps, big wins.”
• “I did that. I can do this next.”
• “I am safe.”
• “Ask for help.”

Each phrase has a job. “I can do one thing right now” breaks big problems into tiny actions, like tying a shoe or sending a message. “Breathe slow. Breathe strong.” matches your body to your mind — deep breaths tell your body it’s okay to calm down. Saying “This feeling is real — it will pass” reminds you feelings change like clouds. “Name it to tame it” helps your brain understand the feeling so it stops being a loud, confusing mess.

You can add a mini routine to make the phrase work better. Try box breathing for 30 seconds: breathe in for four counts, hold for four, breathe out for four, hold for four — then repeat. Or stand in a power pose for a minute with your hands on your hips and feet planted. Move your body slowly while you repeat a phrase. Movement tells your body what the coach in your head is saying.

Practice makes your phrases automatic. Use them during practice, before tests, after a fight, or when you can’t fall asleep. Keep a sticky note on your desk or set a reminder on your phone with one phrase. Celebrate tiny wins — say “Small steps, big wins” when you finish a homework problem, say hi to someone new, or get out of bed on a tough morning.

You’re not alone. Coaches, friends, parents, and teachers are on your team and can help you practice these phrases until they feel natural. I’m not a doctor or therapist, but I know that simple words, steady breaths, and small actions can change a day. Try a phrase today — pick one, use it in a real moment, and see how your body follows.