Practice your green flag feelings regularly: visualize them, feel them in your body. This will train your nervous system to become more habituated to feeling these more often, and shifting your filter towards green flag experiences
Take note in situations of whether you’re feeling green flag or red flag feelings, so you can understand your alert system, and recognize situations that aren’t or are aligned for you
For Red flag moments: you may want to excuse yourself, take some deep breaths and bring yourself to the present with the hearing exercise, then tune in and see if you’d like to change anything about that situation (maybe put up boundaries, leave the situation, etc)
For Green flag moments: use these to create more clarity around what you actually enjoy and want in your life, and in those moments, you can say something like “yes, thank you, and more please”