Narrated Calm
Short practices for a head that will not settle
Two minutes to ten. Nothing to buy, nothing to download, and we say plainly what the research does and does not show.
37 practices, all free
In the night
For 3am, when you are awake and the head has started
4 7 8 breathing before you argue with the moment
In for four, hold for seven, out for eight, four rounds
Turn the clock face away
Turn your bedside clock or phone screen away from the bed tonight
Phone charges outside the bedroom tonight
Leave your phone charging in another room overnight, use an alarm clock instead
Postpone the 3am worry
Awake and thinking at 3am? Tell it: not now, tomorrow's window
The pre bed brain dump
Write down everything on your mind before you turn the light off
Tense and release, head to feet
Tense each muscle group for five seconds, then let it go, working down the body
Wind down
The hour before bed, so sleep has somewhere to land
The one off bedroom audit
Check temperature, light, and noise in your bedroom, once, properly
Ten minutes of something with no point
Do ten minutes of a hobby you're not trying to get better at or finish
A bad day isn't a verdict
When today goes badly, name it as one day, not a trend
Legs up the wall for ten minutes
Lie on your back, legs resting up a wall, do nothing else
Naming what you're missing
Write one honest sentence about the version of yourself you're grieving
One specific good thing
Write one real, specific good moment from today, not a general one
Tell your partner one true thing about this stage
Say one honest sentence about how menopause is actually affecting you
A short ritual to actually finish work
Write tomorrow's first task, close the laptop, say a fixed closing phrase
The worry window
Ten minutes, once a day, where worrying is the whole job
In the moment
Two or three minutes, when the day has already gone hot
Box breathing before it gets worse
In for four, hold four, out for four, hold four, four rounds
A cold splash to the face
Cold water on the face for ten seconds, nothing more elaborate
Let it out without explaining it
If you need to cry, cry, without following it with an apology
The extended exhale walk
Walk normally, but make every out breath longer than the in breath
Put an actual date in the diary
Message a friend and book a real date and time, not a someday plan
Give the honest answer once today
When someone asks how you are, answer with one true sentence instead of fine
Hum out a long, low note
Hum on the out breath for as long as it lasts, a few times
Play the song that actually gets you
Put on one song that reliably moves you, and give it your full attention
Name the feeling, out loud or on paper
Say or write the actual feeling in one sentence, nothing else
A nap done properly
Twenty minutes, before 3pm, alarm set, nothing longer
The self compassion break
Say three things: this is hard, other women feel this too, may I be kind to myself right now
Walk it out when you're furious
When anger spikes, walk fast for ten minutes instead of sitting with it
Call, don't message
Ring one person instead of texting them, five minutes, no agenda
A three minute sit, no app
Sit, notice five things you can hear, let your breath settle
Morning
Small things that set the tone before the day asks for one
Ask for one specific thing today
Name exactly what you need from someone, not a hint, an actual request
Mute the one account that gets you every time
Find the one social feed that leaves you feeling worse, and mute it
The one list
Everything goes on one list, in one place, all day
One thing at a time, on purpose
Pick one task, close the other tabs, give it fifteen minutes alone
Six breaths a minute
In for four counts, out for six, for three minutes
Say the boundary sentence out loud, alone, first
Practice the exact sentence you need to say to someone, alone, before you say it to them
Schedule a tiny pleasure on purpose
Put one small, specific enjoyable thing into today's plan, not left to chance
Clear one surface, two minutes, nothing more
Pick one surface, a desk, a counter, and clear it completely
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