Imagine your mind as having three states: Emotion Mind (where feelings dominate), Rational Mind (where logic prevails), and Wise Mind (the balanced intersection of both). Wise Mind recognizes that both emotional and rational thinking have value.
Watch thoughts come into and out of your mind like waves in the ocean, neither pushing any thoughts away nor clinging to any thoughts. Pay attention to your bodily sensations.
Only describe the facts (who, what, where, etc.) of any situation. If something can't be observed through bodily senses, don't describe it. Be nonjudgmental. You can acknowledge the difference between helpful and harmful things, but don't judge them as good or bad.
Do one thing at a time. Instead of multitasking, avoid distractions and be present in the current moment.
When your emotions don't fit the facts or acting on your emotions isn't effective, change the emotion by acting opposite to its action urge.
Accept painful events all the way, completely and totally. Reality is as it is and rejecting reality does not change it. In fact, to change reality, you first have to accept it. Radical acceptance is not approval or passivity.
DEARMAN: Describe the sitation (if needed), express your feelings about it, assert yourself by asking or saying no, reward the person ahead of time and after the fact, maintain your position, appear confident and be willing to negotiate.
GIVE: Be gentle, interested, validating and easy-going.
FAST: Be fair to yourself and the other person, don't overapologize (e.g., for making a request or for disagreeing), stick to your values and be truthful.
Identify values that are important to you and plan on working on one.
Engage in something pleasant, like:
Maintain a regular sleep schedule by going to bed and waking up at the same time daily, even on weekends. Avoid caffeine and alcohol before bed. Practice sleep entrainment and avoid using an alarm clock. Create a relaxing bedtime routine, avoid screens before sleep and ensure your sleeping environment is comfortable and quiet.
If you can't sleep, don't catastrophize. It's still much better to be in a state of reverie and to rest your brain than to get up.
On macOS, you can set a downtime in Settings > Screen Time. On elementaryOS and GNOME, you can use Screen Time and Digital Wellbeing, respectively.
You can use a piece of paper or any number of other tools to fill out morning and bedtime routines.
Remember that you deserve to be here and to provide yourself with a compassionate presence. Attempt to connect with your compassionate self's voice. How can your compassionate self show its commitment to your well-being? What do you need from your compassionate self to feel a sense of safety? If you shared everything you're going through with your compassionate self, what would you like them to say to you?