Putting the kettle on is a popular ritual to press pause during your busy day, yet it's often done quickly and on autopilot then your drink is taken straight back to a desk to be downed as quickly as it was made.
Rather than running around doing jobs or scrolling on your phone as the kettle boils, make the deliberate choice to slow-down and enjoy the brewing process, take a few deep breaths or stretch while you wait. You've been going all day, so give yourself a moment to just 'be' here now. You deserve this time just for you. You're allowed to slow-down, to be still.
It doesn't matter what your drink of choice is - I'm a tea and milk kinda girl, yours might be flat white, ginger infusion or Earl Grey. The main thing is you have your drink away from your desk, as where you sip it makes all the difference to your mood and productivity. Stepping outside into the fresh air with your tea or coffee enhances your wellbeing and resets your mood & energy levels, as well as gives you a small moment for yourself. Those small moments really are precious and what life really is all about.
Getting outside increases oxygen in your blood which supports memory, focus and energy levels. While sunlight boosts serotonin to boost your mood and improve your sleep, and vitamin-D helps your immune system. So regardless of the season, the practice of getting a little fresh air as you sip your hot drink is a good one. Research shows pairing activities you want to add in, like getting outside, onto things you already do, like coffee breaks, helps your new behaviour to become embedded.
Cup in hand? Okay let's give it a go. Take the next five minutes to connect with your five senses and become aware of your external world and notice your thoughts & feelings too, and give you space for any new ideas or problem solving. Notice the fresh air fill your lungs, the colours and shapes in the sky, your hands holding the warm mug, the long journey the ingredients have been on to get to you, the steam rising into the air, or the sounds you can hear in the distance. Breathe and enjoy just 'being' for a few moments. Connect back to yourself and the world you're part of, drink it all in!
If you want to take it one step further, get yourself a little breaktime journal and pen and write your observations, thoughts, feelings, new ideas as well as any aha moments you have. Writing helps you to slow-down, pause and reflect which can lead to new insights. At the end of your coffee break, write down one small thing you're grateful for in the last few minutes. Take a deep breath in, then breathe slowly out again making your exhale longer than your inhale. Same again next coffee break?!
Who knew cuppas + fresh air = little booster to your day?!
OCTOBER, 2024
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Nature and me go way back. Growing up in the Irish countryside, my siblings and I were often shooed outside until dinner was ready, giving us endless hours of playtime. I didn't know it then, but those years of 'play' have shaped my outlook on mental health today.
As a teenager, I had the opportunity to go on outdoor expeditions and I remember on my first trek, the leader had us stop, take off our rucksacks, and sit quietly for ten minutes. A novel feeling of awe & gratitude washed over me - my first experience of deliberate mindfulness in nature.
University life pulled me indoors and away from nature, joining the surf club rekindled that connection. My first sunset surf was unforgettable, being a beginner didn't stop me from appreciating the glistening waves or the sound of the water against the surfboard; the moment took me out of my head & back into my body. Adventure sports often bring a quick connection to mind & body, making you feel truly alive. The university skydiving club did that for me - each jump was a wake-up call. But I've since learned through other practices that you don't need extreme sports to fully connect with your senses. Going on a 10-day silent retreat and doing my doctorate research on therapists' mindfulness helped me appreciate the soft, subtle sights & sounds of the present moment.
Rhythm Reset brings together evidence-based tools as well as my personal and professional skills to offer a new way of living well now (rather than waiting for your next holiday!). One that reconnects you with your needs and the simple rhythms & joys of everyday life.
Have we met? I'm Dr Kate
RHYTHM RESET
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Download the free steps PDF and use the list of break ideas to inspire your next break time, with space to add your own favourites, and a checklist to tick off as you go.
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