You can honestly DiveThru at any time. Personally (Sophie Gray), I DiveThru in the morning and evening.
I do a Dive from a Deep Dive bundle in the morning. Then, a reflection in the evening. For the reflection, I might do one of the actual reflection ones, or from another Quick Dive one for whatever I faced that day.
I also turn to a Quick Dive when I need it in the moment. For example, if I'm feeling super triggered, I'll stop whatever I'm doing and do the Feeling Triggered Dive.
But, your journey is what YOU make it!