Tired all the time? Your 10-minute secret to feeling less stressed and more centred.
10 December 2024
What’s draining your energy?
Let’s face it—our daily lives can feel like a marathon. From the moment we wake up, it’s non-stop: getting kids ready, responding to emails, preparing meals, squeezing in work, running errands. No wonder by mid-afternoon, we feel drained and tempted to grab another coffee or a quick sugar boost.
It’s not just your busy schedule (although that’s a big part of it). Sometimes it’s the way we rush through our day without stopping to refuel—not just physically, but mentally.
Meals eaten quickly and without thought, constant multitasking, and the stress of a brain always processing the next thing, having to ‘digest’ all the information and stimuli that’s coming in, can leave you feeling drained.
When your brain is busy managing stress or worrying, it’s like leaving a light on in the background all day. It uses energy you could be spending on things that matter.
The 10-minute reset
What if you could give yourself just 10 minutes a day – a simple practice to help you feel more balanced, centred, and energised. It might sound impossible, but these short breaks can make a big difference.
Here’s how to start:
Find the right moment in the day. Maybe it’s during lunch, when the afternoon slump hits, or before the evening rush begins.
Notice your resistance. What thoughts pop into your mind? Is it, “I don’t have time for this” or “I should be doing something more productive”? Observe those thoughts, but don’t let them stop you.
Choose a simple practice that nourishes you—makes you calm, more relaxed or happy.
Pick from the menu
Here are a few of my ideas to help you kick start this new habit:
The power of touch—offer yourself a gentle massage—start at the back of your neck at the bottom of the skull. Simply place your hands on this area, feel the warmth, rub gently. You can also try pulling the skin away from the middle to the side. If you find a tender spot—massage it with kindness and compassion. Now close your eyes, place your hands on the top of your head and slowly slide them down through the forehead, temples, eyelids, cheeks, and jaw relaxing the muscles on your face as you move your hands. Relax your jaw, let your tongue get loose in your mouth. Yawn, sigh, open your eyes. As you do this, you can listen to my ocean guided meditation.
Breathe deeply—find a comfortable place to sit or lay down and close your eyes and simply observe your breath—how does it feel coming in and out through your nostrils? What parts of your body expand on the inhale, which parts contract on the exhale? This part alone can feel great and calming. Then, inhale through your nose for 4 counts, hold for 2, then exhale slowly through your mouth for 8. Some of my favourite guided breathing practices can be found on the Deliciously Ella’s Feel Better or Calm Apps.
Stretch, move, dance—start by standing and reaching your arms way above your head, or rolling your shoulders. Play some relaxing or joyful music and start to intuitively move your body. Stretch, jump, dance, circle your hips, bounce, shake—whatever you feel like. Pay attention to your breath and dry to deepen it a little. If you would like some guidance, my favourite platforms are Living Yolates Circle and Flow Dance Meditation.
Step outside—to get some fresh air, get out to your garden, stand on the doorstep or simply open your window wide (make sure to put some extra layers on). Allow your eyes to rest, look at the sky, the trees, listen to the birds, or make an eye contact with a passer-by.
Savour that cuppa—if you’re going to have the cup of tea or coffee, then make a ritual out of it. Sip it slowly. Notice how it feels warm in your hands, the smell, the taste. Challenge yourself not to look at your phone or work emails but instead look out the window or close your eyes.
In for a treat—if the cravings kick in, have a square of chocolate or a biscuit and eat is as mindfully and slowly as you can—enjoy every single bite until you notice that you’ve had enough. Make this moment extra special by getting hold of some delicious, luxurious pralines, Booja Booja chocolate, medjool dates or cinnamon-coated nuts.
Tap, tap, tap—if your day feels particularly stressful, find a space where you can feel comfortable, intimate and safe. Play with the butterfly touch—cross your hands against your chest and gently tap the areas bellow your collarbone. Combine this with a slower breath—ideally elongating the exhale to shift your nervous system from fight or flight state. Watch one of many videos on EFT Tapping (such as Michelle Davis) to see how with little practice you can use this simple tool to release emotions.
Try it for 5 days
Would you like a little challenge? Give this a try for just five days.
Choose a time that works for you, take 10 minutes, and notice how you feel before and after.
Do you feel a little calmer?
More clear-headed?
Less tired?
Pay attention to any thoughts or feelings that come up.
Do you feel guilty about taking this time?
Does it feel strange to pause?
Be curious about those reactions—there’s no right or wrong.
By the end of the week, you’ll know if this small habit is something you’d like to continue. It’s about listening to what your body needs and giving yourself permission to recharge.
You deserve that.
New Year’s resolutions done well
If you love the idea of a fresh start but want something more sustainable than a gym membership you’ll forget about by February, let’s work together. This isn’t about quick fixes—it’s about creating solid foundations for the years to come.
Whether it’s resolving stubborn gut issues, boosting your energy, or learning to truly love and nourish your body, I’m here to guide you.
Contact me, and let’s explore how we can help your body return to its natural, balanced, and vibrant state. Together, we’ll craft a plan that works for you—not just for a month, but for life.
