Hope you’re doing well and finding moments of peace amidst the chaos of life. As always, I’ve gathered some thoughts and resources that have been helping me lately.
Let’s dive in!
P.S. Great news – I’ll be presenting at the Australian Music Therapy Association (AMTA) National Conference in Melbourne in October! I will talk about a case study using AI to write songs with a client. To be honest I’m feeling nervous but also excited. A pre-recorded version will be available for those who attend the conference online. If you’re curious, I’m happy to send a secret link so you can have a look at how music can change lives. Just reply to this email and let me know. 😉
Today in 3 minutes or less, you’ll learn:
✔️ How I set “fake deadlines” that boost productivity and effectiveness
✔️ How Stoicism concepts help us manage worries
✔️ How to actually connect with yourself
Doable ideas 💭
I noticed I get things done on time when I plan something else afterward, especially when it involves other people.
For example, if I knew my friend would be coming over at 4pm, I could easily focus on my tasks from 1-3pm.
I think this tactic is powerful for several reasons:
1/ I have something to look forward to (social events) hence I feel motivated to get things out of the way beforehand
2/ There is more accountability, comparing to “I will go to the gym alone at 4pm” where the latter can be easily changed
3/ There’s a clear end time to work within – meaning I have a defined container, a fixed “sprint” where I know I need to get things done.
We all tend to fill the time we’re given – Parkinson’s Law.
So why don’t we set better “fake deadlines” with something fun so that we can enjoy every moment of work and play?
Reflections 🪞
Controlling perceptions: Identify something you perceive as threatening or intimidating. How might you reframe your thoughts about this situation? What aspects are within your control, and how can you courageously address them?
Mindfulness 🧘🏻♀️
Most of you might know that I don’t own a TV or any streaming subscription (Spotify excepted). That said, I’m not immune to mindless consumption.
I still scroll for like 15-30 minutes per day, on average.
Mostly on Facebook and Pinterest, as I put a 1-minute limit on Instagram.
That might be a lot less than whatever the “average” number is these days, but in my standard, it is still not ideal.
The main reason being, I felt bad every time I scroll.
An unexplanable feeling of pressure followed by guilt.
Pressure came from invisible social comparison. Guilt came from the fact that I didn’t intend to use my time like that.
Then I thought to myself, why would I do things that waste my time and harm myself?
I never understood why people scroll during their work break. That doesn’t seem to help the body or the mind relax.
Something has to change.
Our digital habits trick us into feeling connected when they actually disconnect us from ourselves. Scrolling through perfect-looking lives on social media makes us compare ourselves to others, while consuming endless content leaves us mentally tired in a way that sleep can’t fix.
Perhaps it’s time to embrace analogue moments.
I’ve been mindful in setting certain boundaries: no screens during the first and last hour of my day.
This simple rule created space for real presence—reading actual books, journaling, waiting for my coffee to brew, or simply sitting with my thoughts.
I see the first and last hour of the day the most sacred – the time you can have, all to yourself.
You deserve a complete unplug, to focus on yourself.
A lot of you admitted to me that you scroll more than you’d like to, in the Well-being Quiz.
So this week, I invite you to notice: Where might your digital habits be draining rather than fulfilling you? Could you create small pockets of analogue time? Even fifteen minutes of intentional disconnection might reveal how much clearer your mind feels when given room to breathe.
Call up a friend or help a neighbour out.
Reconnect with yourself, and those who matter to you.
Ideas Worth Pondering 🧠
Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.
– James Clear
Article This Week 📚
Ever notice how a full night’s sleep sometimes still leaves you mentally drained? That’s because physical rest isn’t always enough.
In my latest article, I’m sharing 3 practical tools that have transformed my clients’ ability to truly recharge their minds:
- A 10-minute journaling practice that clears mental fog
- A sensory technique that gives your nervous system a complete reset
- A simple alarm hack that prevents overwhelm before it happens
These aren’t complex systems – they’re quick practices you can start using today.
Did you love this article?
If so, please let me know by either:
- #1: Forwarding this to a friend whom you think would benefit from actionable well-being tips
- #2: Hitting reply. Send me a sentence or two about what you enjoyed. I meant it when I say I’d love to hear from you. Typing into the void isn’t nearly as fun as interacting with real humans 🙂