A Simple Daily Compass for a Stronger Mind
When life unravels, you don’t need complexity — you need clarity.
D.R.E.A.M.S. is Tug Morkel’s framework for regaining control of your mental health — drawn from real life, hard lessons, and the quiet victories that come from getting back up.
Start Your D.R.E.A.M.S. Journey
D.R.E.A.M.S. Stands for:
Diet
Fuel your body, feed your brain. The smallest nutritional changes can shift your mood, energy, and focus.
Routine
Build simple structure into your day. Routine is stability – and stability is freedom.
Exercise
Move. Walk. Stretch. Sweat. Exercise keeps the demons at bay and the mind awake.
Alcohol (control it)
Be honest. Alcohol masks pain – but it never heals it. Learn to take back control, one drink at a time.
Medication or Meditation
Whichever path you follow – medical, mindful, or both – consistency is key. Healing needs rhythm.
Sleep
Without rest, there is no recovery. Sleep is where the mind resets, repairs, and restores.
D.R.E.A.M.S. isn’t about perfection - it’s about direction.
It’s a compass for the mind, born from Tug’s own journey through moral injury, PTSD, and the fight to reclaim peace.
Each letter holds a daily choice – and together, they form a way forward.