Don’t forget your goals.
There’s still time to make 2025 your best year yet.
Quick question: what’s your #1 struggle with stress/productivity/anxiety?
I’d love to hear from you. Hit reply.
Today in 3 minutes or less, you’ll learn:
✔️ Nothing really matters…
✔️ Remove THIS word from your dictionary
✔️ Practical ways to get out of your head
Doable ideas 💭
When you’re feeling overwhelmed, try the 10-10-10 Rule:
Ask yourself: Will this matter in 10 minutes? 10 months? 10 years?
This provides instant perspective on what deserves your energy.
Reflections 🪞
What narrative have you been telling yourself about where you “should be” by now, and how might reframing that story bring you peace?
Mindfulness 🧘🏻♀️
I was cursing and hating every second of it.
The cold water felt like a thousand needles against my skin.
But afterwards?
I was proud.
I’d done my first cold shower in over a year.
It wasn’t about the physical resistance or pain.
I’d proved to myself I could do difficult things.
And from there, everything gets better.
This is what I’ve been thinking about during an emotionally challenging week—hence the subject of this email.
Sometimes the smallest acts of discomfort become the biggest victories.
I see this newsletter as a weekly journal where I summarise interesting things I encounter or insights I gain.
I love my life, but it isn’t all sunshine and rainbows.
This is my much-needed message, both for you and for myself.
Sometimes life brings out the worst in us.
My biggest enemy has always been my inner voice, and getting stuck in my head.
It might sound familiar: ruminating about the past, replaying conversations, worrying about the future.
The kind of time travelling that brings no one joy.
The question becomes: How do we pay attention to the texture of our mind without becoming entangled in it?
Consistent meditation has helped me create mental distance from difficult situations.
More space means more power to choose which thoughts deserve energy and which ones can simply float away.
But as cliché as it sounds, the only way out is through.
What we need is time, space, and a commitment to nurturing our physical and emotional wellbeing during the storms.
Even in chaos, small acts of self-care become anchors.
Progress isn’t perfection—it’s showing up for yourself, one uncomfortable moment at a time.
Three things I did that might help you too:
- Write down intrusive thoughts on paper, then physically crumple or tear the paper to create mental separation
- Practice the physiological sigh—take a double inhale through your nose (one deep breath, then a second smaller one), followed by a long exhale through your mouth. This activates calm in 10-15 seconds
- Protect your sleep sanctuary—maintain consistent sleep and wake times, avoid screens 30 minutes before bed, and keep your bedroom cool (16-19°C). Quality rest rebuilds emotional resilience overnight
Sending love to you.
Ideas Worth Pondering 🧠
Poet Marianne Moore offers a simple life strategy: “I’ve made it a principle not to be over-influenced by minor disappointments.”
New Article This Week ✍🏻
Feeling like your brain is about to explode?
You’re not alone.
This week, I’ve released my complete mental clarity system on the blog – the same one I use with my clients to help them move from overwhelm to clarity.
It takes less than 10 minutes a day and doesn’t require any fancy apps or 5am wake-ups.
If you’re drowning in your own thoughts, this might be exactly what you need.
Check it out here: The 3-Step System for Mental Clarity