Before You Walk in the Door Tonight… Try This

One of my favorite wellbeing practice takes place in my driveway.

So fancy 💃

I turn off the car, put my phone down (this is KEY!), and just sit for 60 seconds before I go inside.

It’s amazing what I can squeeze into one minute if I let myself.

Answer a text

Check my calendar

Revisit the awkward thing I said 6 hours ago

So instead, I try to see what happens if I leave that minute empty.

Usually, I take a breath and realize I’ve been clenching my jaw. Sometimes I just look out the window.

Either way, I like walking through the front door a little less wound up than when I pulled in.

Here are five ways to give yourself that kind of pause during a regular, busy day.

✨ I N S P I R E

“Calmness of mind is one of the beautiful jewels of wisdom.”

- James Allen, As a Man Thinketh

✨ T H R I V E

Five small resets for when you just need a minute

🛑 S.T.O.P.

When chaos hits, literally stop what you're doing

• Stop what you're doing

• Take a deep breath

• Observe the situation

• Proceed with intention

**Try it: Next time you feel overwhelmed, pause for 30 seconds and run through STOP before responding to that email or jumping into that meeting.

🌧️ R.A.I.N.

For those moments when emotions feel too big (a favorite from Tara Brach)

• Recognize what's happening

• Allow the feeling to exist (don't push it away)

• Investigate with kindness (what do I need right now?)

• Nurture - hand on heart, "this belongs" (or non-attachment to the outcome)

**Try it: When anxiety shows up, name it out loud: "This is anxiety." Then let it be there without trying to fix it immediately.

⚡ P.A.C.E.

When you're about to say something you'll regret

• Pause before responding

• Acknowledge the pressure you're feeling

• Choose your next move intentionally

• Execute with confidence

** Try it: In your next tense conversation, count to 3 silently before speaking. Just 3 seconds changes everything.

😌 C.A.L.M.

For high-stakes moments when everyone's watching

• Count to 3 silently

• Assess what's really happening (vs. what you fear is happening)

• Lower your voice naturally (this signals safety to your nervous system)

• Move forward strategically

** Try it: Before your next presentation or difficult conversation, count to 3 and consciously lower your voice slightly.

🔄 R.E.S.E.T.

Your go-to when stress is taking over

• Recognize the stress signal in your body

• Exhale slowly for 4 counts (longer than your inhale)

• Step back mentally (zoom out from the situation)

• Evaluate your options

• Take purposeful action

** Try it: Set a phone reminder for 2 PM each day this week. When it goes off, do a quick RESET check-in.

The secret to making these stick?

Practice when you don't need them (driving, every time you sit at your desk, in the shower...) - so these tools are available and familiar when you do (kids whining, coworker undermines you... again, traffic and you're late).

These aren't just nice ideas.

They're your emergency toolkit for when life gets messy.

Have a beautiful week friends,

Carolyn

x

P.S. If you’d like a few more ideas for the days when everything feels like a lot, try my free Little Guide to Feeling Calmer.

✨ R E S O U R C E S

The Power of Perspective: Learn how to shift your thinking when stress feels overwhelming

Where Peace Begins: You Get to Choose: Practical ways to reclaim control when life feels chaotic

Top 5 No-Cost Self-Therapy Tips: Your free mental health toolkit\

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