Hi friends, I hope you’re doing well, and this week isn’t too much of a slog as we hit “hump day”. 🐪
Maybe you’re like me and feel a dip in energy and motivation halfway through the work week?
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I’m still very new to Substack (seven weeks of publishing!) and enjoying experimenting with my newsletter. So I thought I’d try something new, adding a mid-week post focused on wellbeing.
I know we’re all pressed for time, so I’ll keep it short and sweet (but hopefully useful!) The format is simple:
Inspire: a quotation or anecdote to spark some self-care/growth, energy or mindfulness
Look: a beautiful image to brighten your day
Listen: audio (podcast, music, nature sounds, meditation) you might enjoy
Watch: a video, movie, show or documentary you might enjoy
Read: something I’ve read (or hope to read) that may support your wellbeing
Ask: self-coaching or journalling questions to prompt reflection
Do: a simple wellbeing action you can take
Inspire
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” — Ralph Waldo Emerson
Look
A beautiful mural by Hugo Mulder which I spotted in Amsterdam. It reminded me that sometimes self-care means being fierce, like when I’m setting and maintaining boundaries.
Listen
If you feel overwhelmed, with too many things to do and never enough time, listen to this episode of the Good Life Project on How to Expand Time & Increase Happiness. Professor Cassie Holmes shares her strategies to overcome "time poverty".
Watch
I loved this video To Be In Awe - Wisdom from a 96 year old, part of the Reflections of Life video series on YouTube. It’s quite special hearing Dot Fisher-Smith respond to the ordinary with awe, and my, what a joyful chuckle she has!
Read
I’m enjoying The Menopause Brain by Dr Lisa Mosconi. You don’t need to be a woman of a certain age to gain some insight - it’s full of interesting information on how hormones (and hormonal transitions throughout life) impact the brain (male, female, transgender), and I’ve learned a lot.
Ask
On Saturday, I wrote about taking small steps now to help your Future Self's dreams come true. You can read the full post here: Do you love Future You enough to help them win?
A few quick questions you could reflect on to support Future You:
What do you want for your Future Self?
What does your Future Self need you to invest in now to support them?
What support do you need to help you become your Future Self?
Do
If you’re feeling stressed, anxious, or just can’t focus and need a moment of calm, try the 5-4-3-2-1 grounding technique.
Start by taking three deep, calming breaths: inhaling through the nose and exhaling out of the mouth.
Then pause and notice1:
5 things that you can see around you.
4 things that you can feel or touch.
3 things that you can hear (you may wish to close your eyes).
2 things you can smell.
1 thing you can taste.
If it feels good for you, take a few more deep breaths and savour this experience before returning back to daily life.
Wishing you all a wonderful Wellbeing Wednesday! 💖
I’d love your feedback on this Wellbeing Wednesday post: Is it a welcome addition? Do you like the bitesized format? What would make it better? 🌸
If you enjoyed this post, it would mean the world to me if you’d comment, hit the heart button, share with others, or subscribe to Zestful Zen for free! Thank you lovely people ✨
If you don’t have use of all five senses, you could adapt this practice to suit you best.