How to feel sane by 5:00 PM today ☕️

How we doing this week? I can't believe it's May. This month is near and dear to me for a myriad of reasons but one I want to highlight is - Mental Health Awareness Month. 

I feel that mental health doesn't get its fair share of accessible health related modalities, deep conversations, or even taken as seriously as physical health, until a bit recently. But therapy isn't cheap and hard to find a good therapist. I've also had personal experiences with doctors just medicating me straight away for stress related symptoms without even talking through what the actual root cause could be and drilling down on that first. (BTW I think meds are a wonderful option and sometimes the right option for people. But this can also often come with a stigma attached to it too, which really sucks). 

To honor the cause this month I hope to provide support, information and inspiration regarding mental health. And first up, is movement. 

There are MANY mental health benefits of physical activity. Movement is the fastest way to complete the stress response cycle and signal safety to your nervous system. By triggering a natural release of dopamine and endorphins, even a ten-minute "micro-habit" cuts through the mental noise and restores your sense of autonomy. When life feels overwhelming, movement is how you reclaim control.

Movement is a part of one's holistic health, as we all know by now. And lately I've been hearing from a lot of ladies across my orbit that it's a bit of a chore, can't find time to do it consistently, and then feel bad when you get out of rhythm. 

We are often told that to "beat burnout," we need to add more to our plates: Meditate! Meal prep! Drink a gallon of water! And then there’s the big one: The Workout.

For most of us "drowning on the inside," spinning all those plates and giving our time and energy away to literally everyone, the idea of a fitness routine feels like an obligation. It’s a box to check so we can look a certain way or keep our doctors happy. And when we don’t workout for a few days or week, it can feed that vicious negative self-talk loop of “not doing enough”. 

But here’s the truth: when you’re already exhausted, "pushing through" for the sake of perfection is the fastest way to quit. Here's a reframe I hope will help. 

I recently came across a powerful analysis of why some women never "fall off" their routine, by SheWins.co. You’d think these women have secret reserves of willpower or a nanny on 24/7 call, right?

Actually, research (including studies by Segar et al.) shows that the most consistent women aren't driven by "grit." They are driven by immediate emotional rewards. They don’t move because they want to lose five pounds by June; they move because they want to feel sane by 5:00 PM today. 

They’ve reframed movement from a physical chore to a mental refuge. As the post says: "It was never about perfection. It’s always been about peace."

 

Why Your Brain Needs This (The Science-y Bit)

When we are in a state of chronic stress or "mom-brain" fog, our nervous system is stuck in high alert. Movement serves as a manual override.

• The Reset: Even short bursts of movement signal your brain to release endorphins and dopamine, which act as a natural "buffer" against the noise of life.

• The "Get To" vs. "Have To": When we shift our internal monologue from "I have to go to the gym" to "I get to have ten minutes of quiet in my body," we bypass the resistance of the prefrontal cortex.

• Intrinsic Motivation: According to the International Journal of Behavioral Nutrition and Physical Activity, focusing on how you feel during and immediately after exercise is a much better predictor of long-term habits than focusing on long-term weight goals.

 

The Micro-Habit Menu (Low-Barrier Entry)

Since we aren't about "all-or-nothing" here, let’s try a "Movement as Survival" approach this week. Pick one of these micro-actions when the "loudness" of life starts to feel like too much -- bonus if you can include some quick box breathing or 4-7-8 too:

1. The "Coffee-Brew" Calf Raises: While the coffee is dripping, do 20 calf raises. Focus on the sensation of your muscles working. It’s not a workout; it’s a reminder that your body is strong and present.

2. The 2-Minute Kitchen Solo: Put on one song that makes you feel like you (not "Mom") and just move. Shake out the tension in your shoulders. It’s a nervous system reset disguised as a dance party.

3. The "Inbox" Neck Release: Every time you finish a stressful email or clear a batch of notifications, take 30 seconds to drop your right ear to your right shoulder, then your left. We carry the "loudness" of our digital lives in our traps and neck. This is your physical "Delete" button for the tension you just absorbed.

Movement isn’t a tax you pay for being alive; it’s a gift you give yourself to stay alive (mentally speaking). Stop chasing the "burn" and start chasing the peace. If you only have five minutes, take them. Those five minutes are your lifeline and your reset button.

You’re doing a great job, Mama. Even when it doesn’t feel like it. 

Remember -- you have a 100% track record for getting through shitty days, experiences, or periods of time because you’re still here, showing up, and doing the damn thing. And I'm right there with you. 

With grit and a lot of grace,

Ashley