Episode 8: 3 Simple Habits to Reduce Overwhelm (That My Clients Swear By!)
Feeling stretched too thin? Struggling to switch off? Wondering how to reset your energy when burnout looms?
You’re not alone—and you don’t have to figure it all out from scratch.
In this final episode of Season 1 of The Overwhelm Edit, I’m sharing three small but powerful habits my one-to-one coaching clients absolutely love. They’re deceptively simple, yet they’ve had a profound ripple effect in helping my clients feel calmer, more present, and less overwhelmed.
So if you’re navigating burnout, juggling work and home, or just craving a bit more balance—this one’s for you.
Let’s dive in.
1. The Alarm That Can Change Everything (Yes, Really)
Let’s start with something you probably already use every day: your phone alarm.
Now hear me out—this isn’t just about waking up in the morning. One of the most effective tweaks my clients have made is setting a realistic bedtime alarm to help break the cycle of late nights, endless scrolling, and groggy mornings.
Why does this matter?
Because when you’re overwhelmed or burned out, time blindness can sneak in—especially in the evenings. You tell yourself you’ll head to bed soon... but hours later, you’re still on the sofa, remote in one hand and phone in the other.
The fix? An intentional alarm, labelled something like:
“Time to go upstairs, lovely ”
“Wind-down time – you deserve rest”
Or simply: “Turn off the telly!”
This cue helps disrupt the pattern and gently supports you to do what you already know you need: get a proper night’s sleep.
Sleep isn’t a luxury. It’s a foundational need—and setting a simple alarm could be the start of a whole new rhythm.
2. Bookending Your Day: A Nervous System Reset
The next habit is all about the transition points in your day—those moments when you’re switching gears from home life to work mode, or from work back into home and family time.
Many of my clients struggle with these transitions. They feel clunky, abrupt, and emotionally disjointed. Whether you commute or work from home, it’s easy to carry the stress of one space into the next without realising.
The solution? Bookend your day with small rituals that signal to your brain and body that it’s time to shift.
Some ideas:
Take three deep, physiological sighs before driving home.
Use your commute to listen to uplifting music, not rehash the day.
If you work from home, step outside for a five-minute walk—yes, even in the rain!
These aren’t just “nice to haves.” They’re intentional pauses that help your nervous system recalibrate, so you can be more present and grounded wherever you are.
And that’s the real goal: feeling like you again, not just a passenger on a hamster wheel.
3. The 10-Minute Walk That’s Basically a Bubble Bath for Your Brain
I talk about this one a lot because it works—and the science backs it up.
A 10-minute walk (yes, just ten minutes!) is like giving your brain a bubble bath. Neuroscience shows that even a short burst of movement resets your neurotransmitters and boosts your brain’s ability to regulate stress, focus, and emotion.
Here’s what that could look like:
A mid-morning stroll to break up your workday.
A lunchtime walk, even if it’s just around the block.
An evening wind-down lap around your neighbourhood.
Bonus points if you can get into green space—parks, trees, nature all amplify the calming effect. But even pavement and sky count. The goal is movement, not perfection.
This habit is especially powerful if you’re someone who resists traditional forms of “exercise.” It’s not about fitness—it’s about mental clarity and emotional reset.
What These Habits Have in Common
Each of these habits is small, doable, and grounded in how your brain and body actually work. And they all address a deeper truth:
You don’t need more pressure, more “shoulds,” or more rigid routines.
You need supportive rhythms that help you feel like yourself again.
These are exactly the kinds of shifts I guide my clients through inside my 1:1 coaching—and they’re a big part of how we build a life that’s sustainable, not just survivable.
Want to Go Deeper? Start with My Free Guide
If this episode hit home and you're ready to take action, I’d love to gift you my free guide: 5 Ways to Beat Overwhelm.
It’s a beautifully designed workbook that helps you:
✔️ Identify what’s draining your energy
✔️ Create space for what matters
✔️ Feel more grounded and in control—starting today
Whether you’re at the start of your burnout recovery or simply craving a reset, this free resource will meet you exactly where you are.
Season 2 Is Coming… Don’t Miss It
This is the final episode of Season 1—but it’s just the beginning. Season 2 is on its way, and I can’t wait to bring you even more practical tools, inspiring conversations, and soulful support.
Make sure you follow The Overwhelm Edit on your favourite podcast app so you’ll be the first to know when we’re back.
And if this episode helped you? I’d love it if you shared it with a friend or left a quick review. It means the world.
