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17th of August, 2026

Monday recalibration:

Things can seem different when we feel different.

How’s your energy? Sleep? Rest? Enjoyment? Satisfaction? Meaning? Overall mental load?

If anything’s a bit off, then know your inner radar might be off today.

Make any cognitive adjustments or allowances that you might need. Sometimes our lens on the world needs a check up.

13th of August, 2026

Moment of peace:

It can be one of those many pleasant things, just taking a mini moment of peace, so look deeply into my words here, as I speak slowly to you, and you can breathe in, as you listen, and hold it, and now as you breathe out, letting go all of the build up, releasing tension now, allowing concerns to fade into the metaphor of the back burner for the moment, or maybe for even longer, your inner mind knows just what it needs, a little space, a little peace, and you know, and I know too, that the little space of peace gives clarity, the channel is cleared, there’s a break in transmission, just a time for nothingness, or reflection, or flow, or even just silence, and that can feel very, very good, just taking a breath, nothing bothers you, nothing disturbs you now, and you can carry that peace into the next moment, and the next, and maybe even a few more, until peace expands to fill more of the pleasant moments with clear, calm, confident power, you feel it, now let it fuel you as you mentally re-enter your day. Enjoy.

12th of August, 2026

Reminder.

Please remember how great you are. Think of your many talents and gifts and achievements. Think about how your 13 year old self would feel if it had known it would be this version of you as an adult. Pretty impressive right?

11th of August, 2026

The universe is working:

Actually, the universe is working for YOU. You know it.

Even when things are tough, the little gifts or insights show up, the right people arrive to help, information suddenly comes your way, often from the most unlikely sources.

When these gifts show up, say THANK YOU UNIVERSE. Maybe the more we reinforce our gratitude, the more open we are to the help that shows up.

Life will always have its ups and downs. But please notice the gifts and the angels that appear (often in disguise as something quite neutral) right when we need them.

Thank you Universe.

10th of August, 2026

No imposters!

Imposter syndrome?? Just remember that the true imposters and the confident competents never even question themselves. Only the perfection and achievement oriented competent people bother with that racket. So you’re ok.

6th of August, 2026

Yes you can.

Stare right into my words here, as I speak slowly to your inner mind, and take in a long deep breath now, and hold it, that’s right, and now release it, letting go of all the toxic gunk thoughts, all the other stuff, all the past muck, anything and everything you need to release, it leaves you now, floating away in a mist, into the distance and gone, and that tiny part of you, that thinks maybe you can, maybe you can handle the thing, do the thing, cope with the thing, embrace the thing, kick the thing’s ass, make a success of the thing, you can, that part listens closely now, it’s time to level up, and you can, fears evaporate in that mist now, and you can, can you not, yes you will, you can, you know you can, that belief in yourself, your own special gifts and abilities, that belief grows stronger here, now, proving that you can, you have form, you have runs on the board, you can own this, you can do this, you’ve got this and you absolutely can. So now just do. You can.

5th of August, 2026

Free-floating anxiety and neuro divergence:

Free-floating anxiety is a generalized feeling of inner tension, fear, worry, dread or restless discomfort that may come and go at odd times.

Many people with neuro divergent systems experience the free float of anxiety quite regularly. Of course neurotypical systems can experience it too.

The anxiety may appear as random or may in fact be a subconscious clue to system overload or under-load.

Boredom can trigger the free-float, as can tiredness, exhaustion and overwhelm. Doing too much, doing too little, eating too much, eating too little, even sleeping too much or too little: all can trigger.

Sometimes it’s anticipatory anxiety, like the Sunday afternoon feeling where the subconscious maybe weirdly dreading the end of the weekend or the routine change back to weekdays.

Naming the free/float is a good start. Then ask what the signal might represent in terms of too much, not enough or anticipation of something or nothing in the calendar.

Then do something active such as discuss, walk, play, listen, tidy, rest, watch, create, breathe; something that moves you towards where you’d like to be.

Most of all: mark yourself as safe, this feeling is coded as unpleasant but not dangerous. It’s ok.

4th of August, 2026

The pets have advice:

The pets say to listen to them. Please. They say they are content with what is. They don’t fear the future. They enjoy each day. They express needs without fear or shame.

They love their food and their walks and their fun and their people, without fail, no matter what.

They lower our blood pressure and cortisol just by being near, and even more via touch.

They run when energised, rest when tired, investigate when curious and play when inspired. And they just love. Just coz. Sounds like good life advice really.

3rd of August, 2027

LET THERE BE LIGHT.

Before reacting today, ask yourself one question: What am I NOT seeing?

Light is awareness, and awareness expands our options. When we align with the potent intelligence in nature, we are less driven by fear.

With more awareness we can respond with more clarity, peace and love.

Start this week with curiosity, openness and the possibility that there is more cool stuff available than we can currently see.

29th of July, 2026

The tricky symptom reassurance cycle:

We all have symptoms and feelings that are uncomfortable. What we do next is important.

Technology use and other cultural shifts have made reassurance seeking easier and more acceptable. Trouble is, it can actually boost anxiety pathways.

Constantly checking in with other people about how we look, how we feel, if we’re ok; this can be a repeated loop.

Checking and googling symptoms and/or getting AI information on symptoms regularly. This boosts the uncertainty-checking-reassurance- temporary relief pathway too.

Replaying conversations and going into worst case scenarios a lot. This also feels like reassurance but can become habitual.

All of these habits create temporary relief. We feel better. But then the anxiety returns because we only feel better when we check. And that’s what the brain learns. So we check again.

The antidote (which is of course optional) is to wait a bit, know that humans live in some uncertainty and that it’s also safe to feel anxious when things are unknown.

We can have symptoms or worries, feel anxious AND be ok. All can exist at once. This pattern reinforces nervous system safety. It’s a choice. Your choice.

28th of July, 2026

Choose an easy path today. That’s it. Let’s not complicate it. Avoid drama and upset. Choose peace. May your nervous system remain relaxed. Remember to breathe.

27th of July, 2026

Trust in the magic:

We are much more clever than we know. We are all much more connected than we know. This allows for many miracles. We see little examples often. The song that comes up right when we needed it, the lyrics just what we needed to hear. Or maybe it’s the words on a billboard we see. Thinking of a person randomly and then they contact us out of the blue. Needing help with a big thing, feeling overwhelmed or scared, and then somehow the exact right person shows up or we hear about them from somebody at the exact right time. Having an intention and then everything somehow comes together without any planning or intervention on our part. Maybe it’s the power of our intention, maybe it’s the collective consciousness working on our behalf. We don’t know. It’s good to remember that it’s all bigger and better than we expect. Maybe we can relax just a little and trust the magic. Remember this today.

22nd of July, 2026

It’s not this OR that:

So much conflict and resentment could be avoided if we all remembered that more than one thing can be true at once.

Our friend can love us to bits and forget to call or text us back.

Our partner can prioritise us as super important and fail to put the dishwasher on.

Our parents can love us in their particular way and show no interest in something that matters to us.

We can be full of anxiety or self doubt and still choose to act with confidence.

We can disagree with a partner, friend or family member on an important issue and still know that they matter and that we care for them.

Don’t let either/or thinking mess up the brain when more than one thing can be true at the same time. It’s about the deeper things that truly matter.

20th of July, 2026

Listen more! Listen better!

Most of us need listening coaching. We might listen well when completely calm and completely engaged.

And then: tiredness, work, boredom, busyness, irritation, repetition, resentment, old wounds; life gets into the audio channel and blocks it.

So many people are all ready with the “facts” or a counterpoint or a justification when we could just be listening and absorbing.

We could also validate what was said, eg “so it sounds like that was a horrible experience” or “that’s amazing that you were able to get that done”.

Some people hate being interrupted when they want to be heard. Some see it as engagement. It’s hard to tell when it’s ok to interrupt. Maybe ask if it’s ok.

And of course if we want somebody to listen we can think about our audience and how we start up. Starting with criticism or thinly-hidden complaints can switch off listening. Long-talking and over-explaining will also switch many people off.

If we have trouble listening we could ask “could you perhaps find another way to say/explain this so I can understand what you want or need”.

And please remember. Non-verbals are everything. Tone, volume, inflection, facials, body position. With care we can learn to tell the truth with kindness.

20th of July, 2026

Check the optimism meter!

Have a look at the dial on your optimism meter. Is it in green? Or hovering in the yellow? Or edging to the red zone?

Let’s give it a boost now. Firstly, wherever you’re starting from today, that’s ok. Let’s optimise it.

Next: anything you’re feeling blah about, please remind yourself it’s temporary, it’s contained to one area, and it’s part of the human condition. Just a little part of life.

Then: set a realistic emotional intention. Neutral is a reasonable goal, ok is an ok goal too; good is a decent goal, and sometimes surviving the day is a very fine goal.

Next: given what you want to feel today, how can you best think and choose actions for the day? What to put in? What to leave out?

Do you need a mantra? I choose to feel ok today. I choose to feel neutral. I choose to be calm. I choose peace. I choose to be unbothered. I choose to optimise today. I choose life.

Optimism is a pattern and it’s also a moment by moment choice in our inner narrative and outer actions. Check your intention and align your optimism accordingly.

16th of July, 2026

Relax max:

As you read this, I want you to stare deeply into my words here, your eyes piercing each and every set of letters, until they separate slowly into their tiny power molecules, making their way into your mind, and cells, and heart, and all through your veins, taking a breath in now, count five, and now breathing out, count seven, and breathe normally, just like that, slowly, sending that SAFE signal to every atom of your being, you’re in the NOW, now is ok, you are ok, the safety signal can be switched on, do it now, flick that switch to green, SAFE, and every cell will know it’s ok, all bodily functions can improve and settle, it’s safe, all parts of the mind can relax into harmony, it’s safe, and your ego can relax too, you are strong, you are confident, you are balanced, nothing anybody thinks or says has to affect you, all inner processes optimised and intact, you relax, you go with the flow today, and all is well. It is.

15th of July, 2026

What’s the one huge nervous system pattern that makes everything worse?

Whether we’re dealing with chronic pain, illness, fatigue, panic attacks, IBS or other mind or body conditions, there’s a pattern that amplifies it. That pattern is fear. We have a symptom and it’s not pleasant. We can either ride that symptom or we can add a dose of fear. Every time we add fear, before, during or after a symptom episode, we worsen the sensations. Fear turns up pain neuro circuits as well as emotional distress levels. And there is an antidote. We let it be what it is. We need to “whatever” the symptoms. This isn’t easy. It takes practice. But when we come from a place of indifference we turn down the distress dial. So if fear of a symptom kicks in prior, we say “whatever”. When a symptom hits, we acknowledge and name it then say “whatever”. This isn’t denial. We track the pain or distress somatically. And then we “whatever” it. Give it a shot.

14th of July, 2026

5 Habits that Amplify Fights:

1. Needing to Be Right. Seizing on facts or timelines to prove our partner's memory is wrong. “ You didn't text at 5:00, it was 5:14."

2. Superior or one-up behavior Judging from a smug or self-righteous distance. “If you actually managed your time like an adult, we wouldn't have this chaos."

3. Fighting to Win. Courtroom battle mode where we must defeat the opposition. “I’m not dropping this until you admit that you did say it."

4. Defensive Listening. Pausing to mentally build counter-argument. “Ok so I forgot the dishes but what about everything else I do for you."

5. Being Boundaryless. Letting reactivity or anger explode and/or completely absorbing our partner’s mood. "You’re in a foul mood, thanks for ruining my entire night again."

Be alert to these unhelpful patterns and antidote with time out and redirecting to respect and kindness!

13th of July, 2026

No emergency!

Many people have inherited and/or developed a nervous system that runs the show like everything is an emergency. This leads to inner vigilance, hurrying, worrying, restlessness and possibly anxiety. The first step out is a reminder of safety. No urgency, no rush, no pressure, no proving anything. Everything is in perfect order, just let it flow and go with that flow today. Turn the alarm sensitivity down a tad, and move in the knowledge that all is ok now. It is.

11th July, 2026

For your nerves:

Stop all the background activity for a minute, and point your eyes right here, straight into my words, and as you breath in, count five, that’s right, now count seven as you breathe out, perfect, just a little message to your inner mind, dialling down the hype, lowering the pressure, like stepping down some beautiful staircase in the imagination, becoming loose, starting to feel much more calm, and I’m saying it’s ok to relax, it’s ok to let go, nothing to do, nothing to be, nothing bothers you right here, nothing disturbs you, just keep going down the beautiful staircase, the one with the garden at the end, and as you reach the garden now, just look around at all the beauty, all of nature, it’s all ok, it’s all perfect, it’s relaxed, it’s very safe, just being who it is, as are you, letting go all that pressure, just being, totally safe, and perfect as is. Move slowly forward into your day and please stay connected to the calm and the beauty

24th June, 2026

The most important information we can send to the brain is that nothing needs to be fixed right now. This underlines the idea of safety, that no threat is active, that all is ok. A nervous system that feels safe means that everything works towards regulated, optimal functioning. No fix needed. Safe.

23rd June, 2026

The pride.

Pride has damaged so many relationships more than conflict ever could. The unwillingness to acknowledge, validate, admit fault and apologise is a silent killer, especially in family, and of course in intimate relationships. Pride is related to stubbornness and the inability to "be wrong" or put relations above ego. Many broken family (and partner or friend) connections could be improved by more honest conversation and more sincere apologies. Of course both parties need to do this; it everyone could own their part then that's the ideal. And yes, with truly stubborn proud people, they won't let go even i you apologise first. And that's the problem. Like many things, it takes two. Always worth having a crack first though, sometimes we are pleasantly surprised. Be first when necessary and don't let pride get in the way of real connection.

22nd June, 2026

Choose benevolence today!

Benevolence feels good. A sense of goodwill, kindness, openness and generosity of spirit brings warm feelings to ourselves and to others. It's a frame of mind, a choice. Even in tiredness, or a bad mood, we can choose benevolence towards ourselves and the world. All we have to do is decide it's ok, whatever or whomever it is. It takes the edge off and the pressure down. Enjoy benevolence today.

15th of June, 2026

The importance of balance:

Focus on balance today. You'll know what I mean. Most of us move between imbalance and balance on those areas we have issues with, and we will not attain consistent 100% balance. The key is being like a GPS; we go off course then we course-correct. Move back towards balance today, especially in calmness and energy.

16th of June, 2026

Remember to check your window of tolerance today. Your window will show how quickly and easily you can be dysregulated by anything or anyone not in flow with you. If you're tired, sleep deprived, hormonal, stressed or pressured, in pain or bothered by other things, your window may be tiny. Check in, be self-compassionate and adjust expectations and actions (externally or internally) as best you can. You've got this. Stay chill.

10th of June, 2026

If it costs you peace then it's too bloody expensive. Consider anything that sticks out as a peace-sucker and what you might do to change the circumstances or the inner experience. Sometimes it's a situational withdrawal and sometimes it's really an inside job.

9th of June, 2026

Here is your assignment today:

Your mission, should you choose to accept it, is as follows. Your job is to remain calm. That's it. Do whatever you need to do but you are to remain calm in the process. Please advise your nervous system and other related parties. We wish you every success.

3rd of June, 2026

Two quick moves for stress and anxiety:

1. Place left hand on chest and right hand on stomach (navel). Take two slow short breaths in followed by a longer slower breath out.
Repeat 3 times.
2. Place right hand across forehead and left hand behind head at base of skull. Again, two slow short breaths and one longer one out.
Repeat 3 times.
Do these moves as often as needed and notice your system begin to calm.

2nd of June, 2026

Live truth.

Pause, check in, see what you actually want or need rather than just what is expected of you.
Whats the truth? You may choose not to share that externally but please connect with it internally and choose accordingly. Connecting with personal truth fosters inner Harmony.

1st of June, 2026

Check your window of tolerance!

We all have our own personal moment to moment window of tolerance for maintaining emotional and mental stability. Our window of tolerance is really about how much we can handle ups and downs at any given moment. Sometimes it all washes off us like water off a duck's back; other times one little thing and we are over the edge (and out of the window!) Many factors influence our window size: genetics, neurotype, past trauma, busyness, life stress, hormones (or lack of) physical health, sleep quality, and hypervigilant patterns learned from childhood or chronic phases of stress. In neurodivergent people, dyslexic, autistic, ADHD, or both (AuDHD), the window can be very individualised, hence the varying capacity for emotional regulation. Awareness is key. We can notice our window, we could think of it as our tolerance tank, adjust our self-expectations accordingly, and maybe let others know when tolerance is small. Wishing you a wide tolerance window today plus the ability to adjust if needed.

27th of May, 2026

The cleverness of the PAUSE:

Do you say yes when you want to say no? Find yourself going into a scripted response when people ask how you are? Sometimes say things you wish you hadn't? The clever PAUSE just means adding in think space before a response. You can even say it. "Hang on, let me think for a second" or “l need a minute to think, Ill be back soon with an answer". Or maybe even "just let me put the kettle on" or "one sec please". Anything so you can check in and decide on the best response. Take that pause today.

26th of May, 2026

PROTECT MORNINGS:

PLEASE PROTECT YOUR MORNING FROM ANY DRAMA OR CHAOS. THE NERVOUS SYSTEM NEEDS A STABLE AND PEACEFUL START TO SET THE PATTERN FOR THE DAY. WHAT WE READ (OR SCAN ON DEVICES) INFLUENCES INTERNAL CHAOS. CHOOSE PEACE AND MAY TODAY BE SMOOTH.

25th of May, 2026

Say Yes to what is:

Most of us spend a bit of time internally saying No to what is, creating resistance and tension. Does it help change anything? When it comes to acceptance, radical acceptance, the idea is to say "Yes, thank you" to what is and then start from there. This doesn't mean being passive or ignoring injustice. It just creates the inner congruity from which to decide upon the best inner or outer course of action. Which parts can we influence or optimise and which are out of our control? If inner peace is the goal, trying Yes to what is might just help today.

20th of May, 2026

WRITE it down!

So many people type things like notes or reminders or other things they want to remember instead of physically writing it. More alarmingly, many students now take notes by typing on laptop or other device. And yet, research consistently demonstrates that less than half of brain/memory encoding pathways are activated 
and utilised when typing compared to writing.

Remember more and deeply process the material when physically writing. The act of writing also helps our reading ability and vice versa, but less SO when reading from a screen. Even reading memory is vastly improved when using paper. Go old school. Use the brain for the purposes it was intended for things that matter. Tech
is great, very useful; old school uses much more of the brain and greatly enhances the amount we process and
encode going forward. Get a pen!

19th of May, 2026

Choice.

Please remember choice. Whatever it is, you have a choice. The "have to" factor may be a given in some circumstances but there will always be aspects in which we have an element of choice Even if it's managing the thoughts or narrative or inner response, that’s choice. Mostly we have many choices in whether or how we approach anything. Choice means empowerment. Always remember choice.

18th of May, 2026

Careful of the What-ifs:

A what-if question is a mixed bag. When applied to problem solving it can be a great tool. When applied to all the good things that might happen, also a good booster. But mostly we use what-if questions when ruminating and catastrophizing. What-ifs are usually about worst case scenario scare tactics. We can gently bring the mind back to now, and only solving the problem of the moment. One step at a time. Or, if the mind keeps opening a scary what-if tab, we can antidote it by what-iffing the complete opposite. (Eg from what if this situation fails to what if this situation is a complete success). For general chill, stick to What and How questions. What do I need to focus on right now and how do I take my next useful step forward. Stay in the now-zone today.

13th of May, 2026

The cost of shutting up:

We all shut up to keep the peace at times. But if we are constantly overriding our concerns or our needs there may be a hidden cost that becomes not so hidden. The nervous system does not like a mismatch between what is strongly felt inside and what is expressed. If this imbalance goes on, the system registers that something is wrong. The inconsistency can move from emotion to physiology and can lead to inflammation, hormone dysregulation, immune activation, gut reactivity, sleep issues, joint/muscle pain and fatigue. Check any strong unexpressed needs and concerns. Maybe you do need to speak up. The system likes congruence and your body might be very grateful for more

12th of May, 2026

Release control.
We must know which factors we can influence and which factors are truly out of our control. Trying to control or resist factors that are not within our sphere of influence is a recipe for peace destruction. Choose the path of inner peace. Do your part, then release the outcome.

11th of May, 2026

Let today sort itself.

Let it work itself out. The sun comes up, the planets are held in place, the sky is an art show and nature is organised. Connect with nature today and remember that everything is in order whether it appears so or not. It all works out.

6th of May, 2026

Just do it

Here is your reminder for that thing you're procrastinating on, need to do, or just haven't got around to doing yet. This is the sign. This is the time.
Please do it. You'll feel pleased when you do.

4th of May, 2026

Guard energy.

This is a reminder to be protective of your energy. Energy thieves are everywhere: social media, news media, ads, reels - all designed to hack your attention and steal your focus. Plus, certain people want energy and attention too. Some will be worth it, others may be energy vampires who take and take from you. Just put up the protective light shield whenever you need it.
Intention is within your control. Be discerning and guard your energy and joy today.

29th April, 2026

Social Media pathology:

There's never been more "psychological" content on social media. The inverted commas code the idea that much of it is pseudo psychology, with people making up these "theories, probably over many glasses of red Great ideas don't always need research or a clinical background. But when people write about concepts as though they are psychological fact, then that's not ok Two examples that come to mind: all the stuff about
"resilience" and how people are to achieve this. There's no such psychological construct: resilience cannot be defined and cannot be measured (as a true psychological construct must be). And yet people read about "what resilient people do" and many feel less than, despite it just being opinion, not fact. The second example is the amount of stuff out there about
"attachment styles" in relationships. The studies on attachment were done on toddlers and it related to their reactions to the parent leaving and returning.
Nothing about adult relationships. Plus the original research hasn't held up to criticism, with many suggesting it reflected child temperament rather than parent child attachment. And yet there are people spouting this adult attachment stuff as though it's a given thing. Read, take note, check sources and don't be fooled by fake wanna be gurus. As Bob Dylan said, don't follow leaders and watch your parking meters.

27th April, 2026

Observe without absorbing:

If we'd like a little more detachment in the areas we need it, we need to work on observation skills. Instead of buying in and judging or taking things personally today, we can watch and code any discussion or behaviour as DATA. Having a data or information approach teaches the mind to remember that the data or information shown by people is JUST about them.
Data about their values or choices or ability to act a certain way. Data isn't about us (although it is when it's our behavior or words or choices involved!) and remembering the data helps with discernment, our ability to make an informed choice for ourselves.
Watch and code the relevant data today and maintain strong inner boundaries.

22nd April, 2026

On rest.

Rest is not lazy. Rest is not lack of achievement. Rest is not unproductive. Rest is not a reason to feel guilt.
Rest is part of our self-care responsibility and is crucial to nervous system balance. Rest is recovery. It's the yin and the yang. We breathe in, we breathe out.
Check the balance today

16th April, 2026

Boost calm:

If your system battery charge is a little low, listen to me now, allowing your eyes to slow down as you read my helpful words, breathing in, smoothly, and holding, and now letting go, sending all that tension with your out breath, it exits, floats away, it dissipates into the nothingness it came from, and you can notice, breath by breath, as your inner mind remembers CALM, just how much tension begins to drop, shoulders drop, eyelids may soften, jaw and neck muscles can relax now, nothing to prove, no pressure, just being, and being is calm, your being can calm now, allowing more clarity, more confidence, more focus, and you can remember to remain calm, easy inside, easy outside, all is well and you can relax and go forward now. Enjoy.

15th April, 2026

Reminder to choose peace:

With all the opportunities for drama and outrage, it's always going to feel better to choose inner peace. Peace is contagious too. Peace doesn't mean turning a bind eye to genuine injustice. It just means sticking to the facts and sticking to what is within our range of influence while cultivating equanimity as far as possible. May peace be with you today.

31st of March, 2026

Problem solving or rumination??

There are people that defend their rumination and claim that they are working things out and "need to think about it". The truth is, rumination and actual problem solving are very different in outcome and brain processing. Rumination (accessing the default mode brain network) goes over and over things, asks questions, increases self doubt and activates the threat response, looping back over various memories, thoughts, emotions and questions (eg "why did I do that" or "how could they do this"). There's no exit and no solution and we feel worse. Rumination thinks it wants to analyse and "understand why this happened" and it feels useful, but it's not.
Genuine problem solving activates a different part of the brain, the goal-oriented executive network. Problem solving asks "what can I learn from this" and "what can I do now about this" and "how do I move forward now". The focus is on logical future-oriented solutions. This moves us towards empowerment and optimism because we take charge of the aspects we can control or influence. Rumination is an unproductive and distressing loop. Problem solving is a learnable exit-loop. All we have to do is ask the right question and stick to it.

24th of March, 2026

Mini burnouts: 

Many of us know what a burnout feels like. Exhaustion, irritability, pain, brain fog, desire to withdraw from extra stuff and general malaise. It can feel like being a zombie dragging yourself through the day until it passes or adequate rest is achieved. The key question to ask is around what has been too much. Sometimes it's obvious; a period of immense stress, a bout of poor sleep or just doing too much.
Sometimes it's more nuanced and we need to do some emotional detective work to see what we've been carrying consciously and subconsciously. In burnt out phases, we must be self-compassionate. No self-critical thoughts, just compassionate self-enquiry.

18th of March, 2026

Social media "advice":

The oversimplification of complex psychological and emotional realities is rife on social media and in a lot of the personal development literature. Often these "simple" solutions are offered by non-clinicians who have somehow "stumbled" upon the secret to feeling X and eliminating Y. Often they are selling a product or service, or their "brand". Reading the "simple solutions" can feel invalidating if they don't "work", as if you aren't trying hard enough or applying it "properly". Of course there are useful things that we read, things that look at the issue from a different lens or validate something we've been confused about.
But an into bite can't take individual complexity and personal history into account. It can't know trauma, generational patterns unique brain chemistry, blend of neuro divergence or other patterns of the psyche. It's ok to look but we should never be fooled into thinking there is any "universal solution" or that the writers or these "solutions" are problem-free. As we all know, many gurus have been exposed for not walking the talk or being downright deceptive about their actual life. Self-help should be judged by its fruits. Use what's useful but know that the answer is often "it depends" in terms of what will have a long-term positive outcome.

16th of March, 2026

Protection for today:

The universe has a protection racket going on. It's actually set up to have your back. Whatever emotional state you need for today, just connect to the force and request it. Then chill out and know that the right inner conditions are coming for whatever you need to do today. All is well.

5th March, 2026

Head clearing:

If you need a minute to clear your head, take that moment here, slowing down, now let your eyes glide easily, and comfortably over my words, words on the page, words moving to your inner mind now, moving in slowly and powerfully with a soft sweeper, the solid, reliable, easy, colorful sweeper that works though the brain, the cells, the body, the psyche with precision, swishing any junk, any debris, any leftover gunk and buildup, cleaning, just like a car wash for the inner system, all surfaces and eligible parts sprayed, washed and cleaned, thoroughly polished, buffed and shining, calm, clear and confident now, you are, the mess is cleaned, the mind is refreshed and you can move into your day feeling lighter, shinier, and much more sparkling. Enjoy.

3rd March, 2026 

B-B-B Brain fog!!

Brain fog is a funny thing. People wonder if they are losing their marbles and memory! So many causes too, gut imbalance, fatigue, lack of sleep, stress, exhaustion, hormones (or lack of), the weather (especially humidity), anxiety; you name it, it can trigger brain fog.
Brain fog means forgetting what you were saying or doing, slow muddy thoughts, losing access to words you definitely know, and generally a feeling of not being able to think clearly. Essentially, it's a normal human state that freaks people out and can trigger scary thoughts.
Normalise it. It happens, it comes, it goes. The less we freak out, the quicker it goes. And remember, your brain is fine. Brains just wig out like that occasionally then they come back online. A small outage is all. Transmission will resume shortly.

24th of February, 2026 

The sleep drug:

Sleep is the best medicine. Some people sleep easily and some struggle to get to, or to stay asleep.
Either way, we need our rest. Do you perhaps need to get to bed earlier or prioritise rest with more intention?
Lower the lights, cool the temperature, reduce the stimulation, put phones in another room, turn off the show, have a shower, go for a walk, reduce caffeine, help the brain switch off? Get a little more rest. You deserve it today.

23rd of February, 2026

Using beginner's mind:

Beginner's mind doesn't ask us to ignore experience, knowledge or expertise. It's about openness, curiosity, not making assumptions or presumptions. Beginner's mind is about remaining willing to discover and learn. Every encounter, each experience, each conversation or idea often has more potential than we imagine.
Beginner's mind knows to watch life as if it is still unfolding, because it is. If we remain in beginner's mind and approach the people and places we think we know so well, we can make space for new insights, connections, and for clear responsiveness.
Beginners mind is less a technique than a philosophical stance. A quiet willingness to see that this moment may be different, more complex, and more alive than our unconscious assumptions might suggest We will never be a hamster on a wheel repeating each cycle. Our openness brings a new lens to every new day.

9th February, 2026

Emotional predictions:

Research suggests that most humans are wildly inaccurate at predicting how things will feel over time. Most experiences will feel better than expected and most unpleasant things won't affect us as much or for as long as we might expect. Many experiences will be surprisingly fine and we mostly bounce back from the vicissitudes of life more quickly than predicted. Our happiness set-point is largely stable (excluding major grief and trauma) and most of us will ride the emotional waves then return to shore about the same as before.
We can release fear. For most people, the sense of fulfilment and enjoyment also increases over time, with happiness ratings for life only increasing. Trial the mantra "the better it gets, the better it gets" today, and relax, knowing the numbers really do support the idea of our increasing enjoyment in life.

3rd February, 2026 

Factor in fun!

Adults can forget to do fun. Fun is play, fun is silly, fun is enjoyment, fun might be funny, fun is lighthearted, fun is escapism, fun is letting loose, fun is breaking routine, fun is being a kid and doing things we enjoyed pre-adolescence, fun is putting all the responsibility aside to be in the moment, fun is what truly feels like fun to you. Remember the fun and factor in time for it regularly!

2nd February, 2026 

Reducing today's symptoms:

Today could be peaceful and enjoyable. To help the peace and joy, let's add in a reminder for your system to help you manage any symptoms (emotional or physical so you can be less vigilant and less bothered by anything. At the first sign of any symptom pattern, calmly observe. You can say to yourself "thanks, copy that" or "thanks, signal received". That is initial leadership of your nervous system. Secondly, instruct your system by telling it to
"settle". Just that. Settle
This is leadership to direct the flow and exit the old loop. Then, redirect your attention to a neutral place, perhaps behind your belly button or to one of your hands. You choose. Not an area of pain or discomfort but a neutral area. Relax that chosen area by ten percent. Just 10 percent softening of the muscles. so the deal is: thank the system, yes, copy that, message received, settle now, refocus on belly button hand and relax it by ten percent. May your day be pleasant and fulfilling.

28th January, 2026 

New ways of seeing:

It's so easy to get stuck in a narrative. We jump to a conclusion in our minds then go searching for evidence to
"prove" our assessment. And if it's a good-feeling narrative that helps us, no problem. And if it's a hostile or angry or paranoid type narrative (easy to "prove" if we ruminate) then it doesn't feel good at all. When an unpleasant feeling or assessment hits, check the viewing of the situation.
There are bound to be many other possible assessments or narratives. Ask "How else could I look at this?" "What's another explanation for this?" "Do I really KNOW what's going on or am I mind-reading and fortune-telling?" Most of the time our bad-feeling narratives are not accurate.
Especially if we are criticism or rejection-sensitive. Those patterns often lead to incorrect conclusions so we always need to consider a new way of seeing whatever it is There's always a million reasons why things might have happened and it's generally not about us at all. Keep eyes open for new views today

27th January, 2026

Staying cool?

Cool isn’t just a temperature thing.Cool is in the mind, coo is in the nervous system. It's called Zen and its a state of equanimity, we remain open and balanced, we focus on silliness and steadiness We take it in, we stay present, we make an assessment, we choose direction. May the calm state remain accessible to you as a powerful force today.

18th December, 2025

Extra calm balm:

Sit with me here, listening comfortably to my helpful words, as I speak directly to your inner mind, the part of you that runs the show, deep inside the nervous system, a control panel, you know the one, it regulates alertness and vigilance, and that panel sits right next to your stress load indicator, and we can ask your inner mind to go deeper now, breathing, in, and holding, now release, to go to that alert vigilance panel, and begin now to gently adjust the levels. not too much, lust a small adjustment towards calm, towards relaxed awareness, no red zone, just calmly in the yellow, calm awareness, and as your calm awareness settles, you can notice your stress indicator changing, lessening, moving towards fine, bit by bit, moment by moment, all are improving and calming, moving towards restoration for you now, you relax, you let go, you let the day unfold well, it will, and you can radiate peace and goodwill now. Go well.

15th December, 2025

The collective nervous system today:

Some days the world feels louder. Heavier. Crazier. More jagged at the edges. On days like this, it's not our job to make sense of everything or to feel calm on demand. A regulated nervous system doesn't come from forcing peace. It comes from allowing ourselves to feel exactly what we feel without collapsing into it or pushing it away.
Today might simply be about breathing, staying kind, and letting the earth hold us. We don't need an intention beyond this. No hashtags. No calls to action. Just breathe and just be.

8th December, 2025

Today in alignment:

Purpose isn't a grand mission or a perfectly mapped-out life but rather a quiet sense of moving toward something that matters. Studies show that a strong sense of purpose is linked to significantly lower levels of depression and anxiety, and that people with a purpose report less overall stress. Purpose appears to support physical and brain health, better stress-hormone regulation, improved emotional recovery from setbacks, and even reduced risk of cognitive decline in later life Purpose won't prevent pain or uncertainty, but it gives the mind something real to build on. It interrupts rumination, pulls us out of fear loops, reminding us that today is part of a bigger picture. Purpose doesn't have to be dramatic; it can be caring for someone you love, building a skill, creating something, progress towards health, serving community, taking some action instead of avoidance. Small steps count. If we ever need to feel grounded, we come back to one thing that matters. Let the mind organise itself around that. Meaning is a form of protection. It makes us stronger both inside and out.

3rd December, 2025 

After the incident:

There's a strange moment after a boundary is crossed. The person who pushed too far suddenly goes all normal/friendly, as if nothing happened. While your body is still shaking off the impact, they float on like it was just another day. When someone can't tolerate seeing themselves clearly, they skip the part where reflection should be. Their ego won't let them stay with the truth. But your system still feels it and knows what happened. So when someone acts like a rupture never happened, don't gaslight yourself by following their pace. Let your own sense of timing guide you. Let the clarity settle in your chest. You don't need their acknowledgment to know what you saw. You don't need their insight to honour what you felt. The forgetting is their ego protection strategy. The inner knowing belongs to you. And that's enough to move forward with clear energy and a steady mind. Let them do them but don't ignore the truth.

1st December, 2025

Some days.

Some mornings begin like a blank page. Not a crisis, just a quiet space where you can feel the week asking something of you but you're not sure what yet. I you're staring at your own version of that pause today, take my words as permission to begin gently.Start with the smallest thing that tells your nervous system, I'm here and I'm ok. One deep breath before opening the laptop. A sip of tea. 1 moment to gather your attention before the world asks for it. Beginnings don't have to be inspired, they just have to be real. If today feels foggy or directionless, trust that your clarity returns once you're in motion. Let the week meet you where you are and you can take over once inspiration hits.

27th of November, 2025

To ease symptoms:

Listen to me now, letting your eyes scan comfortably over my helpful words, allowing your body to be just as it is, and I want you to imagine a message, making its way towards you, perhaps in a jaunty way, and that message becomes clearer as it gets closer now, and the message says "You are safe", that's right, and your subconscious mind can absorb that message of safety now, all threats are dissolving, all concerns fading, all worries disappearing for you now, you relax, you breathe in, you hold on, you let go, and all will be well, and all are well, and everything is getting better, bit by bit, day by day, your gifts and talents coming to the fore, all things working together for good, naturally, easily and comfortably. Go slow and go well.

26th November, 2025

End of year stuff:

It's that time of year when we can wake up and the mind feels thick and slow, tired from carrying too much for too long. The nervous system remembers every demand we made of it, even the ones we thought we had pushed through. When thoughts feel heavy and clarity is absent, it is usually the body asking for a moment of permission. A moment where we stop fighting and let ourselves settle; we stop trying to perform and just arrive. Overwhelm often appears when inner energy is already stretched thin and there are too many cognitive tabs open. If this lands today, take one slow breath and let yourself be human. Clarity always returns when the system feels safe and rested enough to operate again. It's ok to let some of the open tabs wait and just focus on the one thing. You've got this.

20th of November, 2025

More spark required?

Slow down with me now, letting your eyes settle here, with my warm helpful words, as you allow the color of calm to develop, to build momentum, to enter your mind, to reach into your nervous system, to settle all cells, that's right, breathing in, and holding, and now breathing out all the stuff in the storage compartment. just let it go, it flies away like a distant bird, free, visible only in the far distance, clearing the way, now your pilot light is visible, burning brighter, your spark very much alive, building, strong, powerful and ready for you now, energy is returning, mind clear, body relaxed, you can imagine possibilities, new things for you, better things to come, all things working well, all of us under the guidance of nature, alive, effortless and wonderful in uniqueness, you are, so let your star glow brightly now, and do your thing easily and unapologetically. You rock.

11th November, 2025

DECLUTTER THE BRAIN!

IS THERE A CHANCE YOUR BRAIN NEEDS A LITTLE LESS INPUT? MOST OF US ARE PUSHING TOO MUCH CONTENT INTO OUR BRAINS NOW. TOO MANY THOUGHTS, TOO MUCH PHONE/ONLINE INPUT, PODCASTS WHEN WE COULD
JUST BE WALKING AND TAKING IT ALL IN, FRUITLESS ATTEMPTS TO "MULTITASK" WHICH DOESN'T REALLY
WORK AT ALL, THE EVIDENCE IS CLEAR. SIMPLIFY. LET THE MIND DO JUST ONE THING. OR PERHAPS NO THINGS
AT ALL. THE GREATEST RELAXATION AND CREATIVITY COMES FROM LETTING THE MIND POTTER ABOUT WITH
NO REAL AGENDA OR FOCUS. LET THE MIND REMEMBER TO FORGET, AND GO INTO THE SPACE WHERE HEALING
AND GROWTH OCCURS. AGREE TO ALLOW THE RIGHT KIND OF EMPTY MIND TODAY.

10th of November, 2025

Low vibe feelings?

Sometimes low vibes are not exactly depression or burnout, but more about depletion. The system's been running too long without a rest or an update. It can be cognitive too: if we stay too long in stuckness, analysis or comparison mode, the energy naturally drops. To lift it, don't chase motivation, create just a little momentum. Do one thing that sparks interest rather than reeling like another dutv. Shift the scene. go somewhere else. open a window. go outside and walk or drive, even briefly. Talk to someone who sees you clearly. These small resets sen a signal to the mind: we're alive and participating.again. A tuned-up attitude doesn't require forced or take positivity. t's really a quiet decision to get back into circulation and start a new active cycle, one small step at a time. Make one little change today and notice the vibes lifting right away. They will.

6th November, 2025

Relationship and Reactivity:

Iritated moods and tired brains make all of us more impatient than we realise. When we're depleted, the smallest thing can feel like an intrusion; a tone, a pause, a request, a perceived criticism. The nervous system goes into threat detection mode, and suddenly reaction feels involuntary. Here's the pivot: notice the next flicker of urgency, annoyance, or that subtle "oh for F's sake" energy in your chest.
Instead of tightening around it or letting it dictate your tone, breathe deeply once. Drop the shoulders.
Remember that fatigue and stress amplifies reactivity, but it doesn't have to control our words or actions. Choosing relationship over reaction is about remaining aware enough to bring the actual you, not the overtired version. The power move is always to interrupt the impulse, slow it down, reconnect to the person in front of you, and let your response come from clarity, not exhaustion or overwhelm.
When in doubt, take a minute. Breathe and try again from a place of neutrality.

3rd November, 2025

ANTI-OVERWHELM!

Overwhelm is a sign that our cognitive energy is scattered. If we try to hold everything in awareness, every decision, demand, change, every to-do list item, then the nervous system starts to object with feedback The way out isn't to self-criticise or push more, it's to consciously choose only ONE direction. Choose one thing, just one, and focus calmly it on with quiet precision. Not with effort or strain, but with the simplicity of "this is where my focus goes right now." Laser cognitive focus isn't about doing more; it's about cutting through mental multi-task noise. If we direct attention like a light beam, even fatigue can't stop slow incremental forward motion. When the system is tired, clarity becomes the best fuel. Let today be less about force and more about clear direction.

30th October, 2025 

Shift from hurry/worry:

Imagine now, as your eyes glide over my words, breathing in, as a golden light enters your mind, from above, moving down through your head, your face, into your neck, all the way down in your shoulders, softening now, relaxing all those tiny muscles that carry all the stress, and strain, down through your chest, torso, and all the way down through your legs, they relax, they let go, and into your feet, that's right, grounding you, you are on solid ground, nothing bothers you now, nothing disturbs you, you slow down, you trust your inner mind, you are powered by intention, you relax all effort, because clarity and intention is your fuel, your eyes on the direction ahead, your mind clear and focused, your body relaxed and at ease, you will, all alerts fade away, you trust yourself, you know what to do, you have many unique gifts and talents, and your intentions guide you to where you need to be. Relax and enjoy your journey today.

22nd October, 2025

Is their silence actually punishment??

Sometimes silence is used as a weapon, a way to control tempo, create unease, or make you chase. Other times, it's simply data, a map showing where the connection stopped flowing. We don't have to fill it, fix it, or explain ourselves into the communication. We could let the quiet space show us who can tolerate mature adult connection and who needs distance to feel powerful. If we hit that silent wall with a key person, we need to shift the narrative. Say: "This isn't rejection, it's information." Then breathe into your own centre and stay grounded there. The goal isn't to win their attention, it's to keep the nervous system steady while they decide whether to meet us in it. The most self-respecting move is calm observation, not pursuit. That's how we stay clear, strong, and free to connect only with what responds to the energy of light. Silent treatment can trigger anxiety or a fawning response or we can choose to stay calm, observi the pattern and let what evolves show us whether there is a true connection or not. Sometimes space is ok.

20th of October, 2025

Mondays

Sometimes Monday can feel like a psychological hangover even if we didn't drink. The weekend pulls us into different rhythms, emotional highs or lows, social overstimulation or under stimulation, more screen time, late-night thinking, altered sleep, changed activity levels, food choices etc, and then on Monday the body is quietly processing all of it. Muscles are tired, nervous system is recalibrating, brain a bit foggy, mood slightly flat. The hangover feeling is the brain and body integrating everything. Emotional residue is real. Physiological residue is real. Even energetic residue from outside influences. And this integration is progress. Feeling a bit off means we're human, and the system is clearing space for what's next. So today isn't about forcing motion, it's about gentle focus one
clear intention One grounded breath. One task done with presence. Slowly we reorient my by midday, any fog lifts. And tonight, back in our power. And by tomorrow: Sharp. Driven. Let today be a soft reset

13th of October, 2025

Take charge of attitude!

Attitude is our powerful inner steering wheel. Many people hand attitude over to stress, drama, inner worries or whichever notification pings. But: focus is actually a choice, not a mood. Our focus determines both our mood and our actions. Many of us are leaking focus and energy into thoughts, people and problems that don't even exist or matter in the scheme of things. Today, let's reclaim that cognitive real estate. Let's get radically clear about what actually matters: our values, our growth, our inner peace. Cut the background noise and direct the wheel towards something worth aiming for. Align your nervous system, call your energy back, and be intentional about attitude and direction. This isn't toxic positivity, it's psychological illumination. Take the wheel now and aim towards where you want to be today. Every day counts so let's take charge with a good attitude.

7th October, 2025

Hitting empty??

Sometimes our body hits us a with a low battery signal, and that's not a glitch, it's an important message. If we are feeling the weight of sleepless nights or the ongoing drag of fatigue, we need to remember that even the most vibrant energy system needs a recharge. Today, let's normalize pressing pause. It's not about losing momentum, it's just honoring our own natural rhythm. Sometimes the bravest thing is to let yourself rest so that your true energy can flow back in. And if we can't rest then we build in deliberate micro breaks Stop, pause, do two quick in-breaths via nose then a long slow outbreath via mouth. Remind yourself that you are ok, you are safe, and that energy is returning. All is well.

1st October, 2025 

Waking up at crazy times?

4a.m. wake ups aren't random. They are your adrenal system's red flare. Cortisol is supposed to be highest in the morning, gently nudging you awake with the sun. But in adrenal fatigue, the rhythm is altered. Stress and depletion push the alarm clock into the witching hours. We hit the awake cycle wired, but not clear Heart racing, mind scanning for threats that aren't there. This is the body running survival code on a flat battery, The fix isn't more scrolling, more forcing, more pretending It's reclaiming rhythm, restoring boundaries, slowing the nervous system, feeding the body actual nourishment instead of constant cortisol hits. Waking at A a.m. is your signal. Not a failure, not exactly insomnia. It's the system warning to stop leaking energy everywhere, and start repairing from the inside out. Start with a few conscious micro moments of inner peace today.

17th of September, 2025

What are you going to activate today?

Despite the activity of those around us, it's still our choice in terms of what we consciously activate. We choose our focus. We can activate peace, we can activate calm, we can activate action, we can activate neutrality, we can activate optimism, we can activate acceptance, we can activate a new routine or habit, we can activate love, we can activate learning, we can activate momentum, we can activate curiosity, we can activate excitement, we can activate appreciation, we can activate compassion, we can activate joy. It's our choice so let's use it wisely.

16th September, 2025

Need to change how you feel?

If you want to change internal conditions there are two ways: either physiological shift or focus shift. Ideally utilise both for stronger effect. Physiological shift means deep or slow breathing, touching or stroking a pet, a walk, a run, a shower, a cold bath, a hit of sunshine, walking on grass, meditation, stretching or any other way of changing body activity and chemistry. Changing focus means giving your mind something to hold on to, a new narrative, a reframe such as focusing on meaning or appreciation, a mantra, music, a key word, song lyrics, a paragraph from a book, a movie, a podcast, a discussion with a wise other, interacting with a pet, an idea, a distraction game, crossword; anything to put your mind elsewhere You can use one or you can do a combo. Any small shift is good. Keep ideas ready for when you need them and know that you can always break a state, even if it's a little. A little can help a lot.

15th September, 2025

Whatever is going on:

It's going to be ok. You're ok Whatever it is, it's temporary and it will pass. Take a moment to be still and remember that peace is an inside job. You are part of the solution and sometimes the solution is to be calm and Nait. Check focus and adjust to peace.

3rd of September, 2025

Urgency and pressure:

If we want to feel better then we need to look at how much we carry a sense of urgency and pressure. Urgency is the feeling of emergency, has to happen now, quick, hurry, and rush. Pressure is about excessive importance we attribute to something happening, giving it that critical, perilous feeling. Both urgency and pressure can lead trigger chronic health symptoms as well as nervous exhaustion. Many systems are wired to run on urgency and pressure (especially some of us with ADHD brain type) so we have to be conscious and aware of how much we are using urgency and pressure to get through. The antidote is wise mind perspective. Most matters are not truly urgent, we have somehow decided on the urgency and can wind it back. Similarly with pressure, we can notice and reduce the excessive importance we have allocated, and be more accepting and allowing. It's not easy for some nervous systems to do so, but any reduction or awareness is a win. Go for the small but consistent wins in peace today.

2nd September, 2025

When the brain is tired and full:

Cognitive burnout isn't just about being tired. It's when your brain feels like an overstuffed hard drive, running too many programs at once.
Personal demands, professional pressures, and the endless background noise of life all compete for space, leaving a feeling lag and fragmentation.
The antidote isn't adding another productivity hack; it's consciously creating cognitive whitespace. That means closing mental tabs, focusing on one task or priority at a time, and giving ourselves permission to let some things wait. Burnout lifts not when we do more, but when we reclaim capacity to think clearly again. Build in some cognitive white space time today.

25th August, 2025

Meaning in Monday:

Mondays don't drain us because of work or other routines. They can feel draining if they trigger a sense of meaninglessness. As Viktor Frankl said, we can endure almost any "what" if we have a "why." That's the logotherapy lens: Monday itself isn't the problem, it's the disconnection from purpose. Instead of numbing out with coffee or memes or inner complaints, we can use Mondays as a challenge: how to choose or find meaning even if it initially feels like an exhausting exercise. Ask: what's one thing today that's worth doing even if it's hard, one action aligned with deeper values rather than just productivity or routine? When we find that WHY, Monday stops being about dread and becomes a source of purpose which leads to fulfilment. Choose the meaning that matters to you today.

19th August, 2025

Tiring and wiring?

Exhaustion and adrenaline can co-exist. The nervous system doesn't always know whether to shut down or spark up-so we get both at once. Tired and wired, which doesn't feel great. Best move? Don't fight'it. Ground the buzz with movement, calm the crash with breathing, and let the body recalibrate instead of pushing it harder. And if the edges feel too sharp, switch off the noise and do five or ten minutes of absolute stillness. Ride any waves today and know that we always move back to shore safely.

12th August, 2025

Micro dosing inner peace:

Most of us don't have time or desire for long meditative hours. But we can do repeatable nervous-system modifiers that stack up over a day.
Think of it as drip-feed regulation: micro-doses that move toward the parasympathetic (the body's rest/repair mode) so your prefrontal cortex can stay online. That means less reactivity and more choice.
Try these micro-doses (30-90 seconds each):
• Physiological sigh: inhale quickly twice, long slow exhale
• Unclench jaw + drop shoulders. Notice exhale all the way out.
• Hand on heart: "For the next minute, I am safe."
• Breathe in and feel the air going in nostrils. Breathe out focusing on air leaving. Gaze ahead but far away.
• Slow blink three times; half-smile.
Dose every couple of hours-or whenever your system spikes. Peace doesn't arrive by chance; we accrue by habit.
Side effects may include clearer thinking, kinder boundaries, and not spiralling because someone used the wrong tone.
Start now for faster effects!

11th August, 2025 

How to find what you want:

If you want to get closer to your authentic self, follow the energy. If your energy goes up thinking of or being around a certain activity then notice this. This is a signpost about what you want. If your energy goes down, that's another signpost. Some signposts will be neutral. If we look at the overall pattern, where you want to be will light up via energy notifications over time. This information can guide us in job choices, activities and relationships if we consider longer term energy data. Check in today and notice which parts energise and which parts do not. Noticing is the first step.

4th August, 2025 

Your brain likes autonomy.

Autonomy is a mindset. It means that no matter what, we focus on what parts are our choice, and within our control. This adds to cognitive flexibility and enhances our motivation and sense of control and meaning.
Focusing on our choices within the circumstances also increases dopamine, and lowers resistance and stress. A way into this mindset is to start with: "Given these circumstances, I will choose to ..". We can't control everything but we can always focus on our cognitive approach, our attitude, our actions and our focus on meaning. What will you choose today, given the circumstances?
Make choices that build meaning, self-efficacy and self-confidence. You can.

30 July, 2025

 Our people ‘Deja Vu’ mechanism:

There are times when we meet somebody no reminds us strongly or perhaps vaguely of a person who was trouble for us in the past We are reminded of an energy, an attitude, a vibe. Our human sympathetic resonance system is very strong. It's part of our inbuilt survival mechanism, designed to alert us to danger and potential threat. We aren't "making it up". Our system, perhaps largely subconsciously, has detected a pattern. We may want to engage with this person and see them in a positive light, perhaps in a romantic situation or employment situation. However. These feelings from our deeper sense (maybe even a sixth sense) are real and usually highly accurate. Most of us have had that "recognition" experience and chosen to override it. We override at our own peril because 99% of the time our feelings represented a valid forewarning indicator. Just because we can't explain something (I mean who among us can truly explain gravity, or electricity or the internet's workings) doesn't mean that something isn't at play. When your system detects pattern recognition, then there is a pattern. Instead of taking the risk, maybe gamble on your own inner wisdom. This power to detect energy patterns has been given to sentient beings so do not deny and do not gnore. Incorporate this key information into decisions. Your survival depends upon it.

23rd July, 2025

Managing moments of self-pity:

Self-pity is seductive—it whispers that we’re uniquely cursed, the tragic hero of the personal Netflix series. But there’s the twist: that inner monologue isn’t insight, it’s inertia in disguise. We don’t want to banish these feelings but to meet them with sharp-eyed curiosity by asking “What story am I repeating here, and is it in any way helpful?” Then maybe do something rebellious. Get up (we tend to do self-pity while in a stuck position) and have a cup of tea or drink water like it’s a ritual, and do one tiny task that reminds you you’re still driving the bus. Even if it’s a bus currently shaped like an old half-smashed camper van. Go for a walk. Change the story, change the focus. Self-pity wants us to stay stuck. Action and movement remind us that we are still moving forward and that we can always write a new story for the now. We move forward, we create a new reality, we feel better. It’s a good system.

22nd July, 2025

Body messages:

The body always alerts us when something isn’t right. The strongest signals are about people that aren’t safe, and yet these are probably the messages we are most likely to override. An energy drop, a drained feeling, excessive urges to please or gain approval, fatigue, desire to avoid, too many butterflies in stomach, an on-edge sensation: these all mean something and it isn’t always irrational. Sometimes it’s hard data. Take the body’s messages and decode them. Whether it’s situations or people, the bodily response has plenty to say if we tune in.

21st July, 2025

Radically forgive yourself!

Whatever your sin, it’s truly just a human thing. We’re allowed to be human. If we have made an error, we can acknowledge it, apologise and make appropriate amends if necessary or possible. Even if it’s something from the distant past, we can mentally apologise and find a way to make amends that makes sense to us, not necessarily through the person involved. Be willing to see the meaning in whatever happened and be willing to choose peace for yourself. It’s ok to be human and therefore imperfect. It’s the acknowledgment of errors and our subsequent actions that determine our character. Be radically forgiving of yourself today.

17th July, 2025

Out of control

Slow down a second, as you read my words, as I talk to you here, and you need do nothing, nowhere to be, right in this moment, nothing to prove, just letting the world get on with itself, it will, slowly breathing in now, and holding, and now breathe out all the build up, the gunk, the residue of everything, that’s right, nervous system relaxing just a little now, as you breathe, we all breathe, the collective energy holds you, you are safe, turning down all danger alerts, your wise mind takes over now, managing all younger parts, you can allow things to be as they are, it’s all ok, the clouds hold themselves in place, the sun is solid, the sky is vast, as you are too, many gifts and talents, you have, so you can relax, your resources take the reins, all resources both seen and unseen, you have much power so you can simply allow the unfoldment and breathe. All is well.

2nd July, 2025

Longer exhales please!

Breathe in, then breathe out for twice as long as you breathed in. This is a recipe for helping your nervous system change its chemistry and move towards calm. You can do it in cycles if 3 it cycles of 10, anything is good. If you’re really tense, breathe in twice quickly via nose then do a long sigh with a “phew” sound out through mouth. Breathing and nervous system state are so interconnected. Watch your system today and breathe more consciously now.

1st July, 2025

There’s rest and REST.

Even if we have time to rest, the psyche may not be at rest with us. We can plant the body and stop doing, but there may be a lack of inner peace and inner freedom anyway. That’s not rest. When the mind or nervous system experience hyper vigilance we don’t truly rest. The issue is background pressure. Are we feeling pressure or responsibility for something (or somebody, usually somebody or multiple somebodies) even at rest? We might need to be actively engaged in something to get “rest” from the psychic pressure. Some feel better by engagement in an enjoyable activity where they can’t think about the pressures. Some need to get physically right away and be immersed in an unfamiliar location. Some need to get away from the 24/7 of contact on the devices. What do you need in order to escape pressure and experience inner peace and freedom? Even in small segments of time, the inner escape is good for us. Factor some into your day today.

30th June, 2025

Morning pessimism issues??

Morning optimism isn’t about forcing fake positivity. It’s about refusing to let your brain write off the day before caffeine and a shower. It’s pausing production of the worst-case blah blah and the meh vibes to ask: “What else might be true?” and noticing even one possibility for something good or enjoyable. That’s mature optimism: leaving the door open, spotting some light through the crack, and choosing one thing right now that helps you feel a little more uplifted. You’ve got this!

27th June, 2025

Turning down the chaos:

Place your eyes here, on my words, calming as I speak to you, activating your inner mind, hearing my words as I remind you to breathe, in now, deeply, and hold it, and hold, now letting go, breathing out all the built up grime, the suppressed stuff, other people’s gunk, all the leftovers no longer needed, that’s right, breathe it all out of the psyche, it exits like grey smoke and wisps its way into the ether, far far away, winding its way into nowhere, transforming and transmuting, up cycling into land returning to you as the most golden of energies, perhaps entering back via the mind, or the heart, or any part of you that needs more, more is here, transformation and renewal begins, automatic, constant and reminding your inner mind of that one thing that helps, you know, and it starts now, no effort required, all is smooth, just allow it to unfold for you, it will, and what matters right now will work out well, quickly, easily and with good feelings attached. Allow and enjoy.

11th June, 2025

The nervous system effect!

The nervous system responds instantaneously to our words and thoughts. Instantaneously! The first words and thoughts and feelings are always automatic; they just arise seemingly from nowhere. The second words and thoughts can be chosen. The more we mediate or do other methods to slow down our response, the more control or choice we have over our second responses. And the nervous system instantly responds to our second thing too. If we want to increase our ability to respond in a way that helps the nervous system, we need to slow down. We take a breath. We get up and move location or make other physical shifts. A yawn or a physiological sigh can change the nervous system. Given the nervous system and immune system are in constant communication via chemical messengers, our responses internally (and externally) are important in physical health as well. Take a breath. Move and act. Choose neutral or positive-tinted thought responses. Work on lengthening the gap between initial feeling/thought and the second controllable response. Keep your nervous system calm and balanced today.

10th June, 2025

Reconnect to strength:

Amidst whatever it is that is going on, remember to reconnect to strength now. Take a breath. Ground yourself. Remember: You are an intelligent, experienced, talented and ethical person who thinks carefully and clearly, consulting appropriate resources as needed. None of us has to be perfect to be safe. Strength is inside and all around and all your powers and gifts are activated now and always. The force is always with you when you remember that the force is with you, so hold that in mind and go forth with confidence and power now. You’ve got this.

5th June, 2025

A parasympathetic moment:

If you’ve been a bit wired, or even a bit tired, then listen now, as I speak slowly here, and calmly, and you know, and I know too, that your sympathetic nervous system has been on FULL for too long, so let’s balance that now with a parasympathetic moment as you slowly breathe in, that’s right, slowly in through your nose, and now hold it, and hold it, and now blow slowly out through your mouth as if through a straw, right out, as long as you can, releasing all the gunk buildup, all the tension, keep breathing in, holding, out; more tension release, you are, everything starts with relaxation, the physiology of easy life is relaxation, you begin to drop all tension, nothing worries you, nothing disturbs you now, you can manage each moment as it happens, trusting yourself, calmly, and gliding easily in the world today. It all unfolds. You can. Enjoy.

4th June, 2025

Are you sh*t-talking yourself?

You being nasty? Saying sh*t to yourself about yourself? It can be addictive, this self trash-talk, a habit learned long ago and definitely no longer helpful. Agree to update your self-chat to something factual and neutral, no labels or name-calling unless they are positive labels and names. For example you can call yourself gorgeous and genius, and clever and resourceful and fun and witty and strong and independent and generally kickass. Anything less than words like that need to go. Now. Only neutral and positive chitchat may apply for space in your head today! Enforce the standards for self-talk and don’t let that other part of you (the self sh*t-talking part) get any airtime at all.

3rd June, 2025

Release vigilance!

A vigilant nervous system feels tense all the time and often triggers fear, fatigue and pain. Vigilance is based on feeling responsible for everything and having control over nothing. Just for today, remember we can’t push for things to happen and we can’t prevent things from happening. We can just show up, do our thing, have a good attitude and be ethical and kind. That’s it. No need to be vigilant when that’s the stated intention. The rest is up to nature and the universe and the free will of others. It’s all ok. You’re ok. Release the soldiers and trust the excellent process of life.

2nd June, 2025

Take the compliment, grab the credit!

If you want to feel good, grab hold of any good stuff when it comes your way. If anyone compliments you, say thank you and shut up. Take it. And compliment yourself today regardless! For anything. Big, small; it all builds the scaffolding we need for managing in this complex world. And take credit: anything you do, accomplish, complete, begin, contribute to or prepare- notice and give credit to yourself. Again, build the confident base needed for life. Take it all and enjoy building the solid foundation of self-belief.

29tht May, 2025

Pleasing vs Protecting?

If we go against our true instincts and always choose people-pleasing then we are not protecting the relationships involved. We are certainly not protecting our relationship with ourselves when we constantly prioritise outer peace over inner peace. But most importantly, we are not really serving our relationship with the other person when we constantly go beyond our boundaries. We are setting up false expectations for them, and resentment/anger over time for ourselves. Sustainable relationships are ones in which we agree to what is manageable over time, without resentment. Choose carefully to protect the long-term relationships both within and with others. They matter.

21st May, 2025

All your fault??

Well it’s probably not you, and it’s definitely not all you. There is a continuum related to Taking Responsibility. Many people are located way towards the “I take no responsibility” side. They are victims of circumstance and “only reacting to others”. Then, way over the other side of the continuum, there are those that think it’s their fault, they should have known, they should have prepared, should have prevented it, they should have fixed/saved/completed the miracle. Of course the truth is in the middle. It’s an issue of balance. There are factors within our control and factors way beyond us that started perhaps before we were born and certainly before we came on to the scene in question. All we can do is to focus on our parts and learn what we can from what went well and what didn’t go so well. May the balance be with you today.

20th May, 2025

Remember your power!

We always haves choices therefore we always have power. While we can’t change everything, we get to choose how we respond and what we do. Don’t give your power away or deny it or block it. You matter, you are important and you can be filled with awareness of your power today. That’s what empowerment is.

19th May, 2025

The redirect!

We can’t control the first thought or feeling. It’s automatic, it kicks up from nowhere and waits to see if we feed or if we move on. Some thoughts and feelings feel good and we can feed them to enjoy more of the same. If not, then we need to focus on the second thing: the redirect. We can redirect to a neutral narrative but we need to do it fast. We can just say that whatever it is is ok, or we can deliberately focus on positive aspects or amusing aspects or even focus on something completely unrelated to redirect attention. You’re the director so the creative choice is in your hands. Choose well for redirects today.

15th May, 2025

Participation awards:

We all deserve participation awards for living as a functioning adult in these weird times. Most people don’t count all the big stressors they’ve lived through in the last five or ten or twenty years (or longer) but when you add them up, it’s kind of a lot. Many probably deserve an academy award as well, for having to mask up or act like it’s all good when it isn’t. Either way, give yourself that participation award today and consider getting some sort of prize for yourself. I think you’ve earned it.

7th May, 2025

Rest isn’t laziness.

Rest is a conscious act of non-doing. We are not machines or bots and we need to do what humans do; breathe in, then breathe out. This metaphor applies to everything. In fact, doing nothing, actually nothing, is when new ideas, inner peace, and mental clarity can have space to occur. Our best ideas usually arise from rest and stillness; during walks, showers, staring through a window, driving somewhere. People used to have a lot of still and silent time but now many fill it with podcasts and other constant stimulation. We need to encourage our younger ones to stop filling every silence. Let the casual pleasant boredom of stillness do its creative rejuvenation.

6th May, 2025

Stop!

Be still. Breathe. Repeat. Go.

5th May, 2025

Opposite action:

Emotional regulation often requires tuning in and doing what your body/mind is needing. But sometimes what we need to do is the opposite of what our urges are telling us to do. Lacking energy? Walk. Fast! Feel like isolating? Go and be in a social place, even if it’s a cafe to say hello to people. Feel like over-indulging in something? Get out of the house/building and do an activity that leads to progress or satisfaction. Opposite action can stop a cycle of unhelpful thought/behaviour and get some helpful momentum activated.

1st May, 2025

Go for ethical kindness!

Being a practitioner of ethical kindness means working against automatic people-pleasing tendencies and trying to do the loving right thing. The loving right thing factors in your needs along with the situational needs. Ethical kindness doesn’t enable. Ethical kindness doesn’t interfere when help isn’t wanted. Ethical kindness understands that society has rules and limits and that we all have to work within the constraints of the system. Ethical kindness expects the same in return in intimate relationships. Ethical kindness takes no sh*t once the sh*t is clearly happening. Ethical kindness is powered by self-compassion as well as compassion for others. Ethical kindness means doing the loving and right thing instead of starting unsustainable peace-keeping missions. Ethical kindness means being in touch with our values and living by what really matters. Pretty cool really.

30th April, 2025

Anxious control:

Many anxious control people aren’t aware that anxiety is controlling their choices. Control feels like safety—but it’s a trap. The more we try to micromanage the chaos, the tighter anxiety grips us. It’s addictive—as if maybe this time, if we obsess hard enough, we can stop the bad thing from happening. But we won’t. And mostly it all works out well without our interference. We just feed the cycle: worry, control, crash, repeat. Let go of controlling the universe. The planets stay in place by themselves. The sun rises without assistance or worry. Focus only on our own choices. Most of it was never ours to hold anyway.

29th April, 2025

Getting dysregulated?

Depending on stress levels, any minor conflict or uncertainty can result in nervous dysregulation. Your nervous system doesn’t react to what’s actually happening — it’s reacting to what it perceives subconsciously. If your body senses threat (even subtle threat, like tone of voice or a crowded room), it can speed into dysregulation — fast. This is especially true in any kind of relationship friction. The key? Catch it early. Ground your feet, slow your breath, lock eyes with something steady, and remind your body: We’re safe. Regulation isn’t about being “stronger” — it’s about feeling safer, sooner.

28th April, 2025

Listen to me:

Right now, relax your neck, shoulder and facial muscles. Add in any other tense areas. Now take a long, slow deep breath. And another. Now one faster, stronger breath. Pump your fist, say YES, and know you ARE ready for anything. You’ve got this sh*t and you’re awesome as fu*k. Go do it.

24th April, 2025

Remember your physiological sigh!

One of the quickest ways to reduce adrenalin and activate the parasympathetic nervous system is to consciously do the physiological sigh. Several times. Just breathe in twice in two long sharp breaths via your nose, then physically sigh so that all breath is expelled. Do a cycle of 5 physiological sighs during the day when you can, and more before bed. Do it over and over if you have trouble falling asleep. You can feel the release.

23rd April, 2025

Don’t give away your power.

We cannot control what another person does or says. We can’t control our automatic emotional responses. But we always get to control the next thing. We have that power. This is the power: how we respond within ourselves and what we do next. That is our point of power. We always have a choice in our secondary internal approach (to escalate or to begin to manage) and our external approach (to act/respond or not and how we respond or act). Always a choice. Don’t give the power away or outsource it.

22nd April, 2025

Over or under-stimulated?

Being out of stimulation balance is tough. Too little stimulation and it can be a flat, lonely or hamster-wheel vibe. If that’s the case, we need more people, action and novelty. If we are overstimulated that may result in irritability, overwhelm, anxiety, shutdown or outburst. It’s good to know our preferred stimulation level (which will change over time and context) and know our signs of balance or imbalance within the nervous system. Aim for balance and all will be well.

17th April, 2025

Only one priority!

What’s most important? Trying to focus on doing or improving too many things usually results in not changing much at all and feeling worse. Choose one focus only. The law of momentum means that once we do the most important thing, other things begin to change or improve as a result. Motion leads to more motion. Just choose one.

16th April, 2025

No need to fix or control:

Most things work themselves out if left alone. Many of us take precipitous action that may build momentum on a “problem”, inadvertently making it bigger in mind or in reality. The zen approach is to watch and wait. Observe without judgement and act only when necessary. Not easy and certainly requires a calm and balanced wise mind. Remember your half-smile with open hands and let your physiology be chill as a first step in anything.

15th April, 2025

Detached action:

Detached action is doing the thing we need to do without attaching to how it “should” feel or what outcome it “should” create. We just focus on OUR controllables only. We can’t always control how we feel but we always have a choice in what we do or do not do. Take the actions and release the expectations today.

14th April, 2025

The open smiling hands:

There’s a simple technique that helps the body and nervous system know it’s safe. All we need to do is raise a half smile (Mona Lisa style!) and put our hands in open position, palms up. That’s all. Even if something is wrong, sit down, start with open smiling hands and take a breath. From a physiology of greater safety the mind will make better decisions. All is well.

10th April, 2025

Let people think what they think:

All humans have spontaneous thoughts that mostly pass by like clouds. Some people hang on to thoughts and ruminate, causing stronger feelings or opinions. We have no control over that. But we can choose the thoughts we lock on to. Decide to focus on the controllables, not the stuff in our imaginations or the imaginations of others.

16th October, 2024

Lose the urgency:

When there’s been a lot of adrenalin and stress, the nervous system changes gears and suddenly everything begins to feel urgent. The system pumps harder, relaxing becomes impossible and sleep is broken due to subconscious hyper-vigilance. Slow it down. Breathe slowly. Walk slowly. Begin to think by talking more slowly to yourself. Activate the brake pedal and lose the urgency. It’s all ok. It all works out. Relax and just do your thing and let the universe take care of the rest. It always does.

15th October, 2024

Think well of yourself.

The essence of healthy self-belief is to hold ourselves in high regard while also knowing our flaws. It’s not either/or, it’s both and. Some people are grandiose, seeing themselves above others. Some only see their flaws and feel less than. The balance lies in the middle; we are human and imperfect and awesome no matter what. Keep the healthy balance today and think well of yourself!

14th October, 2024

Be open and curious!

The practices of openness and curiosity are good for the soul. Being open means being accepting, willing and able to see, hear or do whatever, within the context of our values and ethics. Being curious means being interested, wanting to know, see, hear or do, while also being accepting of how it unfolds. Those traits help keep us young, and zen, and joyful. They rid us of expectations, rigidity, stubbornness and pessimism. They also constitute a good antidote to boredom or monotony. Remind yourself today: be open, be curious. It’s good for the body and the mind.

11th October, 2024

Calm heart installation:

Listen now, your eyes like a laser pointer on my words, as I talk to you, here, and there where you are, and your subconscious mind can listen closely, as you relax now, breathing slowly in, heart calm, and holding, and now letting go, releasing all tension with the out-breath, that’s right, feel your body softening, letting go all the pent-up junk, all the stuff, all the gunk, all the unwanted mess, as your heart starts to ease, becoming much more relaxed, more balanced, happy, smiling heart, all sensations very pleasant, very comfortable, minding its own business, doing its thing, we relax, we surrender to the flow of good, we remain in this positive, calm, relaxed, smiling heart as we move forward. Enjoy.

10th October, 2024

On rudeness:

One-off rudeness is probably a symptom of stress. Many of us can become a little more impatient and a little less aware when we are overloaded. However, when rudeness is a consistent pattern, it can be due to lack of social skills and self-awareness, often combined with a degree of self-importance and entitlement. Self-importance is never great. It leads to grandiosity and is always judgment-impairing. This trait can be both hereditary, learned and enabled. Either way it’s always about the person who’s being rude. Nothing to do with the recipient in most cases. It’s not personal. Most things aren’t. But beware of self-importance and grandiosity in people: it usually leads to trouble and drama. Glide by and hang with the appropriately humble gang.

9th October, 2024

Reminder of temporary:

This difficulty is temporary. It will pass, probably without you having to do much at all. Sometimes the best action is no action. Either way it will be clear what needs to be done (or not done). Be calm, be still and just be.

8th October, 2024

The neutral narrator:

We all narrate our lives, including commentary on past, present and future. The first thoughts are usually automatic; we don’t choose to think them, they just bubble up straight from the unconscious and appear in our mind. While we don’t have a choice in that part, we do have a choice about the second part. We are the narrator. Once the first auto thought has bubbled up, we can label it as just a thought or even an intrusive or unhelpful thought. If it’s a good-feeling thought, leave it alone or build on it. If not, label it as such and decide to move on. Only build on good-feeling thoughts. If it’s not great then the narrator calls excess baggage and the thought can be neutrally discarded. Only keep the good stuff today!

7th October, 2024

Power move:

It’s time to stand in your power. Hold yourself in a strong positive physiology and remember that you are a force to be reckoned with! Be bold, be badass, be kickass. You’ve got this.

4th October, 2024

To calm you:

You know, and I know too, that more calm is needed, both inside and outside, one affects the other, all integrated, it’s all one; so breathe in now, easily, loosely, comfortably holding, and now let it go, breathing out all tension, exiting all stress, that’s right, nothing bothers you, nothing disturbs you now, you relax, you let go, and all parts of the system now continue to generate calm; as you breathe, the deeper you go, the better you feel, much more calm energy for the day, you will, better and better with each powerful breath. And so it is.

3rd October, 2024

Repeat after me:

I’m willing to see the perfection in this and I choose peace. Say it again. Just be willing.

2nd October, 2024

Internal complaining:

Many people (not all) have mastered the art of not complaining endlessly out loud to others. We don’t want to be a “downer” so we manage the narrative to sound balanced. But. What about the inner narrative?? Is it balanced so as not to be a “downer”??? It’s important to be aware and honest about what we feel and it’s important to maintain a balanced perspective in order to feel good. Monitor internal complaining and make sure the inner commentary is calm and balanced so that you feel calm and balanced.

1st October, 2024

Harmony heals.

When we are bothered by something, all we can feel is trouble and conflict. But if we allow a perspective of harmony to take over, we receive an elevated viewpoint and we can know that the situation is resolving itself in some way, perhaps more easily than we can perceive. Harmony out there, harmony in here. Be with the harmony today and let it resolve things for you.

30th September, 2024

Mindset check:

Before we take flight we check instruments, and you know that the most important instrument for doing well is a helpful mindset. The helpful mindset focuses only on what is required, while also being aware of all the positive aspects of the day. Just show up, do what you need to do and keep a positive attitude. Check your instruments all day to stay centred on what matters and what to enjoy.

26th September, 2024

On intelligence:

I’ve noticed many people either questioning their intelligence or using “academic” standards to judge their own intelligence. Of course there are many definitions but intelligence is really about being aware, resourceful and adaptable. It’s about awareness of what is going on and what is required, it’s being resourceful about finding information, solutions or assistance in any form, and it’s about adapting either self or environment in order to meet the needs of the situation. It’s got nothing to do with scores on tests or marks at school. Integrate that intelligence into your self-concept today.

25th September, 2024

Regrets?

Whatever happened is the only thing that could have happened, given all the context, history and circumstances. Stuff is complicated. Let it be what it was. Today is always a new day.

24th September, 2024

Do less.

Sometimes the best action is no action. Let it be what it is.

23rd September, 2024

Keep your heart calm!

If you monitor heart rate, it’s easy to see how the slings and arrows of the day can send the heart into full pump quite easily. Counteract that with parasympathetic processes. Take a few slow deep breaths. Do a physiological audible sigh. Do 4 7 8 breathing. Say “happy smiling heart” and notice the relaxing effect of that. Above all, keep it chill today

19th September, 2024

Expectations?

Whether it’s our own expectations of ourselves, our expectations of others, or others’ expectations of us, when the balance isn’t right, there will be inner (and maybe outer) conflict. For more inner peace and harmony, please pause and consider all the expectations in the situation at hand. Moderate the expectations. More expectations can mean more anxiety, distress and sometimes resentment. We can have preferred options of course, but the feeling of a preferred option is different from an expectation. Note the difference and zen out today.

18th September, 2024

Slow it.

Slow down. Breathe. Take a moment. Give thanks for the moment. Remind yourself of 3 great things about you or your life or anything at all. Take those great things with you today. And breathe.

17th September, 2024

Instructions from your coach:

The instructions will come to you. The questions are first: how do you want to feel, given current circumstances? What do you need to think and do differently in order to meet your intended state? What do you need to stop doing or do less of? What have you done in the past that might help? Who else can you speak to or get support from? What mantra do you need to loop in mind to help you stay focused? Well, those are your coach’s instructions. Get out there and do it! You’ve totally got this! Go team!

16th September, 2024

Excitement and fun!

Sometimes we forget about excitement and fun in the midst of adulting. Put excitement and fun front and centre today: it’s a state of mind and you’ll find it if you have intention and awareness. Look for opportunities amongst the small stuff and keep excitement and fun on the agenda.

13th September, 2024

Create in mind:

Imagine, for a moment, that by relaxing, by opening your mind, and following my helpful instructions, that you can enhance that inner intelligence, that powerful creative part of the mind that sees, and hears, and knows what doesn’t even exist yet, full of ideas and possibilities, so relax deeply right now, breathing in clear calm, and holding, now breathing out any and all tensions, any resistance now exits the system, nothing bothers you now, nothing disturbs you, you clear all the channels, all blockages released, and now the inner creativity, the intelligence, the key information comes flowing through just like a clear river of yes, rushing to all the places in your system that need input, never too much, just the right intelligence at the right time, always. Breathe in and feel the clear calm to keep the flow of intelligent creativity circulating today.

12th September, 2024

Remember: release tension

We carry so much tension that we are unaware of. Several times a day, just check in: relax your jaw, just let it hang loose. Relax your neck and shoulder muscles, let them go soft. Relax your hands. No holding on tight. Relax your chest and stomach. Take a breath and release with a physiological sigh. Relax your legs, especially back of thigh. And relax the feet. They carry a load and need time to rejuvenate. Breathe out all tension and allow the bubbles of joy to take its place bit by bit. With calm joy, anything is possible.

11th September, 2024

Need a reminder??

We all need reminders. Mostly we need reminders to take the mind away from constant problem “solving” or mind reading or comparison thoughts. Reminders to notice what is going well, to note who we like and appreciate, to take in all the great and beautiful stuff in the world, and how nature makes things in a perfect way and that aspects of nature are not constantly comparing themselves to other parts of nature and feeling not as good as they used to be or not as good as others. Nature just is. And we are part of nature. Perfect as is and looked after by virtue of being part of the whole. All is well.

10th September, 2024

Listen to inner guidance!

Call it intel, call it intuition, call it a sense of just knowing, but don’t ignore or override. We get these messages and they function as insight, as signals to wait, to stop and to go. Please watch and listen.

9th September, 2024

Note this down: today is great!

Please write it down and keep reminding yourself. It’s a great day. Over the next few hours, there will be further evidence that today is great. Your day improves as you look for that evidence! Good things are already happening. Please make sure to notice and record the greatness.

6th September, 2024

Software upgrade for today:

As you read this, you may may notice yourself becoming very curious about your mind body needing software upgrades, so listen now, and begin to slowly breathe in, getting ready, holding it, and now, breathing out all resistance, and in, clearing the space, and now out, exiting any excess, that’s right, like defrag, just keeping what is needed, letting go any excess to requirements here, as you relax, you go deeper, ready now for upgrade, and I want you now in your mind’s eye to click on YES, and the upgrade begins to install itself, moving to 10%, you feel more and more calm, 20%, you feel clear in mind, 30%, you feel increasingly sharp in thought, 40%, your emotions are balanced, 50%, your body is comfortable, 70%, your energy builds nicely, 90%, you are ready and focused, and now, 100%, completion has finalised, you are uplifted and levelled up ready for action. Feel the extra power and use it well.

5th September, 2024

You got a perfect score!

The thing you did, you got a perfect score! It may have seemed like something small but it may have more positive consequences than you know. Perfect score for you! Take credit and take the win. Collect the wins! Any win or miracle is great. Take it and enjoy!

4th September, 2024

Repeat after me:

Things are always working out for me. The universe has my back and I am taken care of. Repeat often and with feeling. You know it’s true.

3rd September, 2024

Write this down and repeat daily:

I’m always in the right place at the right time with the right people doing the right action. You can shorten it to RIGHT PLACE, RIGHT PEOPLE, RIGHT TIME, RIGHT ACTION. Feels better when we know that. Take charge of the self-fulfilling prophecies and affirm certainty about the good stuff.

2nd September, 2024

Path to peace!

Wherever you’re going, please remind yourself to choose the path to peace. With any choice, think about the inner peace of the present and the future, and it will probably be the right decision. And we can move along that pathway with a mindset of inner peace as well. Peace is both the journey and the destination. Keep on choosing peace today.

29th August, 2024

How about you??

You’re feeling responsible for so many things and so many people. So much to do, so many people to please. And how about you though? Are you caring for yourself? What do you need more of? Less of? Which demands do you need to back away from? Which pleasures do you need to move towards? Walk through the open doors and go where the love is today. You are awesome and all choices should reflect that truth.

28th August, 2024

Why we have trouble changing habits:

If you’ve been trying to start something you think is good for you, or stop something you feel is bad for you, you’ll know that it can be more difficult than expected. This is because imagination always trumps willpower. Whatever we consciously and subconsciously believe about the thing we want to start or stop in terms of the pleasure or pain we will lose or gain will determine how it goes. When making a change, be truly honest about the pleasure in doing vs not doing, as well as the pain of doing vs not doing. The new behaviors or actions need to be authentically linked with reducing pain and gaining pleasure. If things are stuck, then there’s a mismatch in what you feel will be the pleasure/pain consequences. Once our mind and imagination are aligned, change becomes more natural. Our subconscious beliefs about pleasure and pain trigger our decisions so let’s be conscious about it.

27th August, 2024

World-awfulness mood effects?

Many people have spoken of being very affected by goings on in the world, often to the point of feeling sad, hopeless or despairing. In the past, it was easier to avoid; just don’t watch the news or buy newspapers. Now, it’s impossible to avoid if you own a phone or “smart” device. The Germans have a word for it: “Weltschmerz”, which translates to “world pain”, a feeling of exhaustion or upset about world affairs as well as fear for the future. Weltschmerz is mainly felt by optimists and idealists who see the world as it could be, who long for something peaceful, cooperative and productive. If we experience Weltschmerz, we need to know it’s because we care, a lot. And we need to protect our sensitivity by reducing and limiting world input, by switching off and not immersing ourselves in news. We probably need to spend more time in nature and beauty to ground ourselves. And perhaps we need to feel we are doing something that helps the world be a better place in a small way. Being friendly to a stranger, creating art, providing assistance to somebody; there are many ways to improve the world at a micro level. And micro leads to macro. Be aware of Weltzschmerz and be aware of managing and antidoting it. The triggers are real, and so are the balancing actions.

26th August, 2024

Magician, enthuse thyself!

When it comes to our own minds, we are the magicians. We can of course leave inner states just as they are, or when required, we can perform some magic to turn straw into gold. One of the straw to gold processes is generating enthusiasm from a state of neutrality or lower. As a magician, we use what we have. No need for coins or rabbits (unless you have them, then, why not?!) But we can use the ingredients of sunshine, music, nature, appreciative thoughts, love, ideas and the chemistry of other people or personalities. To be enthused is a state of energy and possibility. Take what you need here, generate using all your powers, and enthuse yourself now. May it fuel your day with curiosity and enjoyment.

23rd August, 2024

Re-balance:

You know, and I know too, that there have been certain elements lately, various elements that are sitting out of balance, so listen now, breathing slowly in, then holding, and now releasing, breathing slowly out, as all the bothersome elements leave your system, any thoughts or feelings or memories you no longer need, just letting them fade and dissolve, that’s right, and the spotlight moves to what truly matters, you, and the balance in your life, things begin to shift around, all true priorities highlighted in bright yellow, you can’t miss it, and it’s easy, natural, you can just comfortably move towards those things now, no rush, no hurry or worry, just moving towards where the arrow points. You will arrive soon. Enjoy.

22nd August, 2024

Don’t go back in time!

Unless it’s a good memory that brings good feelings, it’s best to stay away from time travel. Many people romanticise the past and overrate their past selves, leading to a miserable contrast effect in the here and now. We can enjoy memories of the past for sure. But if it causes pain or a hankering for “what was” (or at least our idealised version of it) then it’s probably not helpful. Be in the now and look towards the future. The past has no possibilities, it’s over and done with and we can enjoy the sweet nostalgia if we like it. But for productive and optimism purposes, the now and the future is where it’s at. So if you’re dwelling on unhelpful past romanticisation remember that movie and remember that line: “we need to go back to the future!”

21th August, 2024

Anti procrast plan:

Procrastination isn’t fun, isn’t comfortable, isn’t pleasant. It’s a weird anxious avoidance splashed with guilt and false promises and empty reassurance. The only antidote is a solid plan. A plan of when to start, a plan of how to start, a plan to make it bearable, a plan to get it done. Usually we procrastinate on things we don’t really enjoy. Firstly we need to neutralise the task. It’s neither good nor bad, it’s just a task to be done. We also must stop feeding the avoidance urge with negative whinging inner talk. “This sucks, this is stupid, I hate this, why do I have to do it anyway”, “I can’t do this”, “it’s too much”, “I’m not in the right headspace”, “I’m better off doing it when I feel better tomorrow”. Blah blah blah. We’ve all heard it, we’ve all said it. And that’s ok if it doesn’t bother you or affect your life. But if it bothers you, make a plan to be neutral, stop the inner complaining, add music or people or a buddy accountability system (even if your buddy is doing a different task) and decide to get it done without inner commentary. Just a task to be completed. Break it into chunks if needed, by time or by section. It really isn’t that bad, whatever it is. The pattern is fueled by inner negativity and resentment of the task combined with avoidance of it until time makes it more unbearable not to do the thing. Thoughts and emotions can be managed. Your choice really.

20th August, 2024

We can’t please everyone.

People have opinions. These opinions are based on THEIR psychology, on THEIR personal history, on THEIR experience and THEIR internalised rules for THEIR life. It really has nothing to do with you. There are those who enjoy criticising, controlling and judging. Nothing to do with you. Or, maybe whatever you’re about just isn’t their cup of tea. Nothing personal. If our expectation is broad and complete approval then we need to water down the recipe to some boring beige thing that nobody will feel anything about. We just don’t need to please everyone. Just do you and those who get it will get it. That’s enough.

19th August, 2024

The power of positive expectancy:

Positive expectancy is a great feeling. It feels hopeful, a sense of anticipating things going well and hitting the mark. The only issue with positive expectancy is when we apply it to uncontrollable events and (always uncontrollable) people. Our positive expectancy needs to be connected to our skills, our talents, our ability to manage events or relational ups and downs, our ability to make the best in any situation, our ability to be strong when needed and express emotions when needed. You have every reason to feel positive expectancy regarding all the things you can feel, think and do. It’s all a choice and you have every right to self-efficacy. Expect the best from yourself today!

15th August, 2024

Sensory overload awareness:

For those of us who are sensitive and/or neurodivergent, sensory overload is a real thing. It could be noise, people, odors (whether perfumes or outdoor fumes), visual stimuli, excessive device viewing, TV or other background noise or just too much of everything together. The result can be brain fog, exhaustion, physical pain, panic, lack of focus, headaches, emotional distress, irritation or some other kind of meltdown. The key is awareness. We need to know that we are sensitive to overload, to try our best to prevent it where possible (knowing the strongest triggers) and to set ourselves up with exit and recovery methods without self-judgement. Recovery starts with reduction or removal of triggers, quiet and/or alone time, and plenty of self-care and compassion. The world can be loud and fast. Make sure you build in as many sensory breaks as you need.

14th August, 2024

Pull the pin on worry:

Worriers subconsciously trust their worrying as a means of preventing danger or unwanted events. For many people, worry equals love and if we don’t worry, it means we don’t care. Worry is thought to be a problem solving method (it isn’t) and a motivator (it occasionally can be, but not a fun one). Accurate problem solving can replace the worry pattern over time. It means getting a clear statement of the problem that exists right now (often there isn’t one) and division of what is controllable and not controllable (if it’s about events or others we may not have much control). Then it’s about identifying the best course of action to address the parts we do have control over, including what we might do if a worst case scenario occurs. Beyond this, mind distraction methods are more effective than going over and over fears in the mind or verbally. Be aware of how much worry thoughts circulate and begin to redirect them towards active and factual problem solving. And if there’s nothing you can do then keep the mind focused on sending peace, love and healing to all involved.