Finding time for yourself can often be pushed aside. Especially if you’re juggling work, family time and a never-ending to-do list 🙈

My favourite ‘hack’ is to weave mindfulness, movement and nutritional goals into the daily routine. No extra time needed 🥳

Let’s take a look at some simple wellness practices that can help you feel more grounded and energised.

#1 Micro Meditations

So many people think ‘I don’t have time for meditation’ or ‘I can’t meditate’ or ‘it’s boring’. To be honest, I probably had those thoughts when I first started too. 

Maybe we should start with the benefits? 🧘🏻

Bite-sized moments of stillness can help us pause, reconnect with our breath and clear mental clutter. I find it helps me ‘come back to myself’ and have a better vision of what I want from life. My dreams have been clearer and I often have some cool thoughts or ideas come from taking time to breathe.

I like using the insight timer to help guide my busy mind. Even three minutes can make a big difference to my day.

I also practice the “4-7-8 breathing technique”, which involves breathing in for 4 counts, holding the breath for 7 counts, and exhaling for 8 counts. This can help to reduce anxiety or help people get to sleep 😴

Have you got a favourite type of meditation or an app you love?

 

 

#2  Moooove your body 

Do you have ways you like to move your body?

Stretching, dancing, walking? 🚶🏻‍♀️

I personally crave my walks. I try to fit in a morning and afternoon walk. Being in nature is an added bonus if possible for you. It can help you feel clearer and boost creativity.

Moving your body improves mental and physical wellbeing.

Lately I've been enjoying 'Yoga with Bird' on YouTube. She has lots of easy yoga classes that help improve sleep and relaxation.

 

Do you manage to fit small windows of movement into your day? Or are you someone who needs to designate days of the week for your particular activity?

 

#3  Nutritional hacks for wellbeing

 

• Iron-rich snacks: Low iron levels can lead to fatigue and brain fog. Keep iron-rich snacks on hand like nuts, dried fruit or a boiled egg to maintain steady energy levels. And of course you know my favourite supplement Vitality Pills helps boost iron and energy 😉

 

• Omega-3s for focus: Foods rich in omega-3 fatty acids support cognitive function and emotional balance. Consider adding a handful of walnuts to your breakfast or lunch for a brain boost. I love flaxseed oil too.

 

• Hydration hack: Add a little lemon or cucumber to your water for a refreshing twist. Other options are herbal teas like chamomile or lemon balm to help soothe or peppermint for a pick-me-up. 

 

✨ Simple reset plan ✨

Start with a mindful moment, focussing on your breath.

Have a nutrient-rich breakfast with an iron boost like eggs & spinach or a smoothie with chia seeds.

Take a 10 minute walk or stretch break to move your body. Snack on a handful of walnuts or pumpkin seeds.

Spend 5 minutes writing or thinking about what you're grateful for. Have a cup of herbal tea to help you relax before bed.

The beauty of these little rituals is that they are flexible—you can modify them to fit your unique schedule and preferences.

The key is consistency and showing up for yourself each day, even if it's only for a few minutes.

 

 

About the Author: Kirrah Stewart has a Bachelors Degree in Clinical Science (majoring in Complementary Medicine: Nutrition & Herbal Medicine). She is also a former doula with 15 years experience supporting families in pregnancy, birth and postpartum. She is the creator of Vitality Pills and Wisdom Formulas.

 

Disclaimer: The information provided in this blog post is not intended to replace professional medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle.