A 3-minute reset manual to reduce stress and reconnect with yourself — no spa day required.

Let’s be honest: most of us don’t need another reminder to “take a bubble bath” or “practice mindfulness” while we’re juggling work, home life and school admin (and that’s without the never-ending snack requests).

What we do need is a way to catch ourselves before we spiral. To feel like we’re allowed to pause — even for a minute — and be a human being, not just a mama machine.

This isn’t a spa day. It’s a reset manual. For women with real lives who need to find small ways back to themselves.

Here are three simple but powerful check-ins that take under a minute — and genuinely help:

1.Where am I clenching?

Start here. Drop your shoulders. Unstick your tongue from the roof of your mouth. Loosen your jaw. Breathe into your belly — even just once. That’s nervous system gold.

2.What do I actually need right now?
Not what’s expected of you. Not what’s on the to-do list. Just — what do you need in this moment? Water? Fresh air? Silence? Permission to say no? Check in like you would with a friend.
3.Can this wait?
Stress makes everything feel urgent. But ask yourself: is this truly time-sensitive? Or is it just loud? Let Future You handle the non-essentials.

According to Mental Health UK, 91% of adults experienced high or extreme stress in the last year. (Let’s just pause and let that sink in.) So if you’ve felt maxed out, scattered, or low-key on edge — it’s not just you. And no, you’re not failing — you’re living in a world that asks too much, too often.
But you are allowed to press pause and reset. Because wellbeing isn’t a luxury — it’s how we show up for ourselves when no one’s watching.
If this resonates, I’ve created a short free coaching tool called Is It Time For A Change? It’s a gentle prompt-led guide to help you pause, reflect and reconnect with what actually matters to you.
No pressure. No five-year plan. Just space to breathe — and reset.

 

Ella Schwarz is a partner Coach with Careering into Motherhood. Visit her profile page for more from her and to find out about working with her as your coach.

June 24, 2025