Heart to Heart

Triggers:

• Morning wake-up – Start the day with a quiet hug before anything else. No words needed.
• Before meals – Pause for a hug before breakfast, lunch, or dinner. A moment of connection before eating.
• During screen breaks – Step away from your phone or computer and give a real moment of attention.
• Just because – No reason, no occasion. Surprise them with a hug in the middle of an ordinary moment.

Rewards:

• Nervous System Sync: Over time, your bodies start to regulate together—heart rate slows, breathing aligns, and you both feel more at ease just by being close.
• Conflict Softening: Daily hugs reduce emotional distance, so arguments lose their sharp edge. You start to feel like you’re on the same team, even when you disagree.
• Micro-Healing: Each hug becomes a tiny repair. It soothes unspoken stress, heals subtle tension, and reminds both of you that it’s safe to connect again.
• Rewired Reactions: Hugs calm the amygdala over time, meaning your body becomes less reactive in emotionally charged moments—and more able to stay present.

Wellness:

Notes:

Spread them out – Don’t save all 10 hugs for the evening. Space them through the day to keep the connection alive and steady.

Hold for at least 6 seconds – This is the sweet spot for triggering oxytocin, the bonding hormone. Less than that often feels rushed and empty.

Be fully present – No multitasking. No phone in hand. When you hug, stop everything—even for a few seconds. That full attention is what makes it real.

Use physical cues – Touch their back, hold their hand, breathe with them. These small things deepen the sense of safety and calm.

Hug during routine moments – After brushing teeth, during coffee, before locking the door. Attach hugs to everyday actions so it becomes natural.

Don’t skip on hard days – If there’s tension or silence, hug anyway. These are the moments when it matters most.

Look at them first – Even a second of eye contact before the hug helps you both shift out of autopilot and into presence.

Name what it gives you – Once in a while, say what the hug means to you. “I needed that.” or “This helps me feel close to you.” Keep it simple, but real.

Use hugs to reset tension – If the mood feels off, offer a hug before trying to fix anything with words. It often shifts things more than advice or problem-solving.

Track your reactions – Pay attention to how your body and emotions change before and after each hug. You’ll notice patterns, and probably a few surprises too.