the ward method

Tag: self-care

  • How to focus on yourself (without disappearing from the world).

    How to focus on yourself (without disappearing from the world).

    There’s this moment we all hit , usually after giving too much of ourselves to people, jobs, situations, or just the chaos of life, where you’re like, wait, when did I stop checking in with myself?

    Focusing on yourself doesn’t mean going full hermit or cutting everyone off. It’s about redirecting your energy inward for a bit. Slowing down enough to ask, what do I actually need right now?

    If you’ve been feeling stretched thin or a little lost, here are 4 ways to gently shift the focus back to you, without guilt, drama, or disappearing completely.

    1. Romanticize your solo time

    Start small. Take yourself for a drive, make your morning coffee slower, read in silence, sit in the sun. You don’t need a full “main character energy” routine to reconnect with yourself, you just need to stop filling every moment with noise.

    The more time you spend alone (and actually enjoy it), the more grounded you feel. It’s like your nervous system finally exhales.

    2. Stop tracking everyone else’s timeline

    You’re not behind. You’re not late. You’re not missing out.
    It just feels that way because we’re constantly scrolling through other people’s highlight reels.

    Remind yourself that comparison isn’t clarity. You can’t hear your own voice if you’re tuned into everyone else’s channel. When you notice yourself spiraling into “they’re doing more than me,” take a step back. Ask, “what’s one small thing I can do for my life right now?”

    It’s a quiet shift, but it changes everything.

    3. Take inventory of your energy

    Think of your energy like a bank account, every conversation, habit, or thought is a transaction.
    Start asking, is this giving or taking?

    If something constantly leaves you drained, a person, a routine, an obligation, it might be time to adjust your boundaries. Focusing on yourself is sometimes just saying “no” more often. Not out of selfishness, but out of self-preservation.

    4. Do something that reminds you who you are

    Not who you were , who you are now.
    That might mean picking up a hobby you dropped, dancing in your room again, taking a walk without your phone, or starting that project you’ve been scared to do.

    It’s so easy to lose yourself in the noise of “what’s next.” But you already know who you are, you’ve just been too distracted to notice.

    Final thought:
    Focusing on yourself isn’t about becoming some perfectly put-together version of you. It’s about getting back to the version that feels real, the one that isn’t trying so hard to prove anything.

    When you start treating yourself like someone worth prioritizing, your whole world starts to shift quietly in your favor.

  • How to be non-toxic.

    How to be non-toxic.

    Let’s be real, no one wants to admit it, but we’ve all had moments where we overreacted, got defensive, or just plain made things about ourselves. Being non-toxic isn’t about being perfect. It’s about being self-aware, thoughtful, and willing to grow. Here are some simple ways to keep your energy healthy for yourself and the people around you:

    1. Stop Making Everything an Issue

    Not every little thing needs a reaction. Sometimes, it’s fine to let things slide. Not every word, action, or mistake has to become a debate. Chill a little. Your energy will thank you, and so will the people around you.

    2. Stop Reacting to Everything

    Pause before responding. Take a breath. Ask yourself: Does this actually matter? Not every comment or situation needs your emotional energy. Reacting less doesn’t make you weak, it makes you in control.

    3. Learn to Be Supportive

    Celebrate others’ wins, listen without judgment, and offer help without expecting anything in return. Support isn’t transactional, it’s about genuinely caring. When you lift others up, you lift yourself too.

    4. Don’t Let Insecurity Drive You

    Jealousy, comparison, and defensiveness often come from insecurity. When you feel triggered, pause and reflect: What am I really afraid of? The more you work on self-confidence, the less you’ll project negativity onto others.

    5. Humble Yourself

    Ego is a fast track to toxicity. Be willing to step back, admit you don’t know everything, and let others have their moment. Humility doesn’t make you small, it makes you approachable and trustworthy.

    6. Admit Your Mistakes

    Nobody’s perfect. Saying “I messed up” is far more powerful than insisting you’re always right. Owning your errors builds respect and keeps resentment from creeping into relationships.

    7. Be Thankful

    Gratitude is one of the easiest ways to detox your mind. When you focus on what’s good, you naturally stop obsessing over what’s not. A little appreciation goes a long way, for yourself and for others.

    Bottom line: being non-toxic isn’t about controlling others or suppressing your emotions. It’s about taking responsibility for your energy, being mindful of your reactions, and choosing growth over defensiveness.

    Small shifts, big impact, the more you practice, the more effortless it becomes.

  • 4 ways to feel more positive (even on the messy days).

    4 ways to feel more positive (even on the messy days).

    Let’s be real, life isn’t always Instagram-perfect. Some days you wake up, spill coffee on your shirt, and wonder if anything’s actually going right. But positivity doesn’t have to be some grand, unattainable state. Sometimes it’s just about the little things that help you shift your vibe. Here are four ways I try to feel a bit lighter, even when life gets messy:

    1. Move Your Body Without Pressure

    You don’t need a full workout or an intense gym session. Walks without a destination, dancing around your room to that one album you’ve been obsessed with, or even stretching while your coffee brews, all of it helps shift your energy. Moving your body reminds your brain that you’re alive, capable, and ready for whatever comes next.

    2. Give Yourself Small Wins

    Positivity grows when you actually see yourself doing things, even tiny things. Make your bed, finish that podcast episode you’ve been putting off, or make yourself a snack you genuinely enjoy. These small wins tell your brain, “I’m doing okay, actually.”

    3. Curate Your Mental Diet

    What you consume affects your mood. Music, books, podcasts, even the social media accounts you follow, all of it adds to your mental landscape. Surround yourself with things that uplift, inspire, or entertain you, not just things that stress you out or make you compare.

    4. Celebrate the Small Joys

    It sounds cliché, but noticing little things makes a difference. That matcha you’ve been obsessed with, a hilarious show you can’t stop bingeing, a cute outfit, or just the sunset on your evening walk, these tiny moments are the fuel for positivity.

    Bottom line: positivity isn’t about ignoring the hard stuff. It’s about creating pockets of light, energy, and comfort in your day, the things that remind you life isn’t only chaos.

    Sometimes it’s just that small shift that makes the whole day feel a little brighter.

  • Lately I’ve been in my head too much.

    Lately I’ve been in my head too much.

    Lately, my brain has been loud. Not in a creative, let’s-write-50-ideas-down kind of way, more like anxious, overthinking, spiraling-at-2am loud. I’ve been feeling off: low energy, sad for no clear reason, and kind of disconnected from myself.

    Some days, I wake up ready to go. Other days, I stare at the ceiling wondering how I’m going to make it through the day. And honestly? It’s exhausting.

    I’ve been trying little things to get out of my head, because if I sit in the noise too long, it swallows me whole. Here are a few things I do that sometimes help (keyword: sometimes):

    Walks with no destination. I’ll put on a random playlist, leave my phone on “Do Not Disturb,” and just wander. Something about moving my body without a plan makes me feel lighter.

    Driving around. Weirdly therapeutic. Even if I don’t have anywhere to go, I’ll just roll the windows down and drive. Bonus points if the sun is setting.

    Journaling… but not cute Pinterest journaling. Just messy word dump on paper. It’s not about being profound, it’s about getting the chaos out of my head and onto the page.

    Little treats. A smoothie, an iced coffee, a snack I usually wouldn’t buy. It sounds small, but it’s like telling myself, “Hey, I see you. You’re trying.”

    Comfort shows. Sometimes I don’t need advice or motivation. I just need The Vampire Diaries or some other comfort show playing in the background while I zone out. Currently binge watching comedy films and classic sitcoms.

    Reading – There’s something about diving into another world that calms me down. Right now, I’m reading On the Road by Jack Kerouac, and it’s been exactly the vibe I need, messy, adventurous, imperfect, but somehow freeing. It reminds me that life isn’t about having it all figured out, it’s about actually living it.

    I guess what I’m learning is that it’s not about fixing my mental state in one big move. It’s about small resets, tiny moments that remind me I’m human and that I’ll get through this wave.

    If you’ve been feeling stuck in your head lately, just know you’re not alone. We’re all just figuring it out, one messy journal entry and one iced coffee at a time.

  • The simple things that help me mentally.

    The simple things that help me mentally.

    Let’s be honest, life can get loud. There are moments when everything feels like too much and other times where it’s just this dull, empty static. In those in-between moments, I’ve found that the things that help me mentally aren’t always grand or Instagram-worthy. They’re the soft, simple, solo rituals that bring me back to myself. No guru, no subscription needed.

    Here’s my (not-so-secret) list of little things that actually help when my brain needs a breather:

    Solo matcha dates
    There’s something healing about sitting alone with a warm drink and no pressure to perform. Just me, my thoughts, and the creamy comfort of a homemade matcha (or the overpriced but emotionally necessary café version). It’s less about the drink, and more about giving myself permission to just be.

    Reading in the sun
    Nothing recalibrates my mind like reading outside. It feels romantic and slow and slightly European. Bonus points if I’m wearing sunglasses and pretending I’m the main character in a coming-of-age film. It’s the simplest escape, and my brain? Loves it.

    Beach walks
    Barefoot if possible. Hoodie on, hair messy, ocean air in my lungs. It’s not about hitting 10k steps. It’s about remembering the world is bigger than my overthinking. The waves don’t care about my inbox. And that’s kinda beautiful.

    Hiking
    Not for the aesthetic. For the quiet. For the burn in my legs that reminds me I’m alive. For the moment I reach the top and realize I didn’t check my phone once. For the grounding reminder that nature isn’t in a rush, and I don’t always have to be either.

    Painting
    I am not Picasso or anything. That’s the point. I grab some paints, maybe some cheap brushes, and just throw colour around until something makes sense, or doesn’t. It’s messy, freeing, and not for anyone else’s eyes. Which makes it kind of sacred.

    Writing poetry
    Sometimes I just write one line. Sometimes a whole page. But when my thoughts feel tangled, poetry unties the knot. It doesn’t have to rhyme or be “deep.” It just has to be honest.

    Yoga
    The real kind. The “I just rolled out of bed and my mat is dusty” kind. Some mornings, it’s five minutes. Other days, I stay in child’s pose for what feels like a lifetime. It’s less about flexibility and more about feeling my body again.

    Journaling
    My therapist in a notebook. It’s raw, repetitive, and sometimes wildly dramatic. But it helps. Getting the chaos out of my head and onto the page makes everything feel lighter. Less scary. Less stuck.

    Couch days
    Because sometimes mental wellness looks like doing nothing. Lying horizontal with a comfort show playing in the background. Fuzzy socks on. Snacks within arm’s reach. No pressure to be productive, just a reminder that rest is part of the process.

    None of these things “fix” me.
    They don’t make the anxiety disappear or magically erase bad days. But they help. They soften the edges. They give me space to feel, reset, and come back to myself without the pressure to be anyone else.

    If you’re feeling overwhelmed, disconnected, or just a little tired of being a human, try starting small. Sit in the sun. Paint something weird. Walk by the water. Do it just for you.

    Because healing doesn’t always look like a breakthrough.
    Sometimes, it just looks like a quiet moment with a matcha.

  • Q3 energy = soft goals + steady growth.

    Q3 energy = soft goals + steady growth.

    Somewhere along the way, we decided that planning your life had to feel like a part-time job.
    Colour-coded calendars. 5am alarms. Daily “power hour” blocks and quarterly vision boards.

    Cute in theory. Exhausting in reality.

    So here’s a radical idea:
    What if Q3 didn’t need to be your grind era?
    What if it could be your soft launch season, the one where you slow down, tune in, and grow at your own pace?

    That’s where I’m at.

    I’m calling it my “slow mornings, soft goals, steady growth” era. And no, it’s not a fancy routine with 17 steps. It’s more like a gentle rhythm I can return to when life feels a little loud.

    Here’s what it actually looks like:

    Slow mornings.

    Not “no mornings.” Just… slower ones.
    Ones where I actually pause before reaching for my phone. Where I write something down, make coffee, open a window. Where I let the day greet me instead of chasing it.

    You don’t need a 6-step skincare routine and a sunrise yoga flow (unless you love that). Sometimes, it’s enough to just sit with yourself for a few minutes and breathe.

    Soft goals.

    Not lazy goals. Not vague goals. Just goals that don’t make you want to cry.

    I’ve stopped trying to do all the things at once. Now, I pick 2–3 focus areas for the quarter, things that genuinely matter to me. Things I want to grow, not force.

    It’s less “reinvent your life in 30 days” and more “what can I pour into, slowly and meaningfully?”

    Steady growth.

    This is the part no one talks about.
    The quiet wins. The baby steps. The kind of progress that doesn’t show up on Instagram but feels huge in your own life.

    For me, that means checking in once a week.
    Not to critique, but to reflect:

    • What actually worked this week?
    • What felt off?
    • Did I move in the direction of the life I want?

    I do this with a notebook. Or sometimes in the notes app. Or on a walk. No rules, just realignment.

    We’re so used to pushing for more that we forget how powerful it is to move with intention instead of urgency.

    So if your brain’s been loud lately, if the world feels like a group project you didn’t sign up for, this is your sign to slow down. Pick a few things that matter. Create a rhythm that supports your peace, not just your productivity.

    Because Q3 doesn’t have to be a sprint.
    It can be the season where you finally stop rushing and start savouring.

  • Bye bye burnout.

    Bye bye burnout.

    Burnout isn’t always some big dramatic crash. Sometimes it’s just feeling done, your brain’s fuzzy, motivation’s MIA, and you’re scraping the bottom of your energy barrel but still expected to keep going.

    I wrote about this in my latest article for Odyssey Magazine’s 250th edition, a space I’ve loved for years because they get that wellness isn’t about perfection or hype. It’s messy, real, and often slow as hell.

    If you’re feeling stretched, stuck, or just tired-tired, these two simple habits helped me come back to myself when I thought there was nothing left to give.

    1. Set tiny boundaries that feel good

    This isn’t about shutting down your whole life. It’s the little things that add up, like ditching your phone 30 minutes before bed, saying no to one extra thing each week, or giving yourself permission to take a 10-minute breather every couple of hours.

    Boundaries aren’t mean or selfish. They’re the energy filters we all need to stay sane.

    2. Switch up your morning routine

    Routine can turn robotic fast. So I change one small thing every week, maybe I swap my usual coffee for tea, take a new route on my walk, or try a different playlist.

    It’s a simple way to remind yourself your day doesn’t have to feel like Groundhog Day. Small changes make a big difference.

    Burnout is a slow drip, but you’re not powerless. Tiny shifts like these helped me stop running on empty and start showing up for myself again.

    If you want to read the full article and get into more honest, no-BS wellness talk, check out Odyssey Magazine’s milestone issue, I’m so grateful to be part of it.

    So if you’re tired-tired, start here. Because your energy and your peace are the whole point.

  • June gloom got you spiraling?

    June gloom got you spiraling?

    You know that weird, foggy stretch of time where the sky’s grey for no reason, your motivation’s missing, and everything feels a little meh?

    Yep. June Gloom. It’s a thing. And if you’re anything like me, it messes with your vibe just enough to make you feel off, even when everything else seems fine.

    And while it’s not full-on seasonal depression, there’s definitely something about grey skies and that weird middle-of-the-year limbo that makes you question… everything?

    So if you’ve been feeling low-key tired, uninspired, or just kind of over it, here are 3 ways I’ve been dealing with the gloom, without pretending I’m suddenly a productivity machine:

    1. Romanticize your routine, even if it’s boring

    Yes, I said it. The only thing getting me through this grey weather is making my everyday routine feel like a low-budget indie film.
    Warm matcha in a real mug (not a to-go one).
    Reading a chapter of a book instead of doom scrolling.
    Putting on a playlist that sounds like main character energy in the rain.

    It doesn’t have to be aesthetic or perfect. Just intentional. A moody walk in a hoodie. Cooking something warm. Writing a list. Let the weather slow you down, in a good way.

    2. Stop forcing sunshine energy when you’re in a fog

    This one’s for my overachievers. You’re not lazy or broken if you don’t feel like doing it all right now. There’s nothing wrong with needing more rest, silence, or solitude when things feel heavy.

    Your body and brain are responding to lower light, lower serotonin, and the subtle stress of “mid-year pressure.”
    So instead of pushing, pause.

    → Take the pressure off.
    → Do what you can, then give yourself permission to chill.
    → Let yourself feel cozy, even if it’s June.

    3. Get outside, even if it’s just for 10 minutes

    Okay, hear me out, this sounds basic, but it actually helps.
    Even on cloudy days, natural light (especially morning light) can reset your circadian rhythm, boost your mood, and help you feel slightly more alive.

    Grab your hoodie, throw on headphones, and step out for a walk. Go to a yoga flow session. You don’t need to hit 10K steps or see the sun, just move. Let your eyes look far away. Let your brain defog a little. It’s underrated magic.

    June doesn’t always feel like summer mentally. Sometimes it’s grey skies, hot coffee, and being kind to yourself for showing up anyway.

    You’re not behind. You’re not failing. You’re just in a season. And it’s okay to meet it with softness instead of resistance.

    Now go pour yourself something warm, romanticize the fog, and maybe cry to a Slow Pulp song. You’re doing great.

  • The realistic habits that changed everything.

    The realistic habits that changed everything.

    by someone who still scrolls Pinterest for 30 minutes before bed but is doing their best.

    Let’s talk about the little things.
    The unsexy, everyday choices that honestly determine how your brain works, how your body feels, and how your life unfolds.

    At some point, I realized that the life I wanted didn’t require a massive overnight transformation. It required better habits. The kind that slowly rewire your self-worth, energy, focus, and even success. The kind that turn “ugh, I feel like crap” into “I actually like who I’m becoming.”

    Here are a few that have changed the game for me:

    1. Becoming a lifelong learner (even if I’m the dumbest one in the room)

    I don’t care if it’s a podcast, a self-help book, or deep-diving into articles about the gut-brain connection, I crave knowledge. And I’ve learned not to let ego get in the way of learning. I like not knowing everything. I like being curious. Reading every day keeps me mentally sharp, humble, and inspired. It’s a form of self-care that doesn’t get enough credit.

    2. Eating what makes me feel good

    Not what’s trendy. Not what Instagram tells me is “healthy.” What my body actually responds well to. I’ve been more intentional with meals, opting for food that fuels me instead of drains me. That doesn’t mean restriction or perfection. It means tuning in: Does this give me energy? Or leave me feeling sluggish and anxious?

    3. Matcha days > overcaffeinated girl meltdowns

    I love coffee. Like, love it. But I’ve started swapping it out with matcha on the days I know I need to be calm, grounded, and focused instead of bouncing off the walls in a jittery spiral. Matcha still gives me a kick, but without the crash. And it’s full of antioxidants, so I get to pretend I’m a wellness girlie while sipping it.

    4. Moving my body (even when I don’t feel like it)

    Let’s be real: I don’t always wake up thrilled to go to the gym or roll out a yoga mat. But I do show up for myself. Not because I’m chasing a “body goal,” but because I know how much better I feel after. Stronger, clearer, and more in control of my day. My workouts have become more about mental wellness than aesthetics. And that shift? Huge.

    The truth is, your habits shape your life far more than your motivation does. You won’t always feel inspired, but you can always choose to take care of yourself.
    Because when you take care of your mind and body, success stops being this distant thing you’re chasing… and starts being a natural byproduct of how you live.

    And honestly? That feels pretty powerful.

  • Midweek mayhem? 3 ways to calm your mind when you’re stressed out.

    Midweek mayhem? 3 ways to calm your mind when you’re stressed out.

    Let’s be honest, Tuesdays can feel like a weird emotional limbo. You’re too far from the weekend to relax, but deep in the thick of to-do lists, deadlines, and random life chaos (why does the fridge only break midweek?). And suddenly, you’re overstimulated, overtired, and over everything.

    Here are 3 realistic ways to calm your mind when the midweek stress hits hard, no 10-day retreats or perfect morning routines required.

    1. Take a “nothing break” (yes, literally do nothing)

    When your brain feels fried, stop trying to fix it by doing more.

    Set a timer for 10 minutes and let yourself just be. No phone. No multitasking. No productivity hacks. Just sit, lay down, look out the window, whatever feels like stillness. This helps regulate your nervous system and gives your mind space to decompress.

    Doing nothing might feel weird at first, but your brain? It’ll thank you for the reset.

    2. Do a 3-item brain dump

    Overthinking? Overwhelmed? Welcome to the club.

    Grab a piece of paper (or your Notes app) and list three things that are bothering you. Just three. Get them out of your head and into the real world where they feel less chaotic.

    Then, ask yourself: Is there something I can do about any of these today? If yes, do it. If no, let it go, for now. The act of naming your stress helps diffuse its power over you.

    3. Move your body (but keep it simple)

    You don’t need a full workout to shift your energy.

    Whether it’s a 15-minute walk, a few stretches in your living room, or dancing to your favorite throwback song, move. It reconnects you to your body, grounds your thoughts, and helps release stress physically.

    Pro tip: movement + music = double dose of midweek magic. Throw on some Charli XCX or Blink-182 and get out of your head.

    Midweek stress is real, but so is your power to calm it.
    You don’t need a perfect plan. Just a moment. A breath. A pause. And the reminder that it’s okay to slow down so you can keep going.

    You’ve got this. The weekend will wait.