Written by Rach Littley Qualified Counsellor & Behaviour Specialist
Feeling like there's never enough time or energy to do what you enjoy? It doesn't have to be the norm!
Many clients I see struggle with stress management and finding the balance between self-care and caring for others. That's why I created '75 Reset.'
75 Reset is inspired by the "75 hard" challenge but with a mental health approach that focuses on helping you build resilience and create more balance in your life. All you have to do is commit to these five simple guidelines for 75 days and watch them turn into habits for a healthier, happier you.
So, are you ready to hit the reset button on stress, anxiety, and take control of your well-being?
Why 75 Reset Works for you:
Manage Stress: Rewires your response to life's challenges with daily practices that help you break free from the grip of stress and anxiety.
Resilience Boost: Strengthens your ability to bounce back from anything life throws your way.
Enhance Focus: Sharpens your mental clarity, improves concentration, and elevates your overall cognitive function.
Cultivate Joy: Reignites passions by rediscovering joy in daily activities, and brings back your zest for life.
Complete Well-being: "75 Reset" isn't just a program; it's a journey towards a healthier, more balanced you – physically, mentally, emotionally, and nutritionally.
75 Reset was curated to be both manageable and completed within a timeframe needed to form habits that give awhi to your lifestyle long term.
Getting Started:
Commit to doing each of these rules for the next 75 days. It's okay if you can't complete all of them every day, so long as you are mindful about trying to achieve each step.
Create a vision-board: Did you know that visualization activates the same neural pathways in the brain as actually performing the activity? Creating a vision board with images representing your goals trains your brain to focus on and work towards those objectives.
Don't overcommit: If 45 minutes in one sitting is too much to implement into your life, start with increments of 5-10 minutes throughout the day instead.
Self-Kindness matters: As always, remember to be kind to yourself and give yourself grace as you start this reset. Small successes are better than none, and should be celebrated.
The Guidelines & Their Benefits
Guideline #1: Eat balanced meals
Benefits:
Improved mood and energy levels
enhanced cognitive function
Eat a balanced meal with a variety of colours and rich in nutrients. Consider brain foods like Brazil Nuts, Bananas, Omega 3s, gut health heroes like fermented foods (kimchi and sauerkraut are delish!), and dark leafy greens - the more colors, the better.
Guideline #2: Drink Minimum 3L Water, Limiting Caffeine
Benefits:
Increased energy and
Improved digestion and skin health
Decreases anxiety
Water is life, and adequate hydration is key to a harmonious nervous system. Proper hydration supports optimal brain function, aids in stress management, and boosts overall vitality. By limiting caffeine (don't worry, I didn't say fully omit) you can naturally help your nervous system regulate.
Guideline #3: Spend 45 Minutes Daily on Somatic Exercise
Benefits:
Reduced stress and anxiety
Enhanced mood and relaxation
Improved Sleep
Engage in somatic exercises for 45 minutes a day to release built-up tension and stress from your body. Whether it's yoga, tai chi, or gentle stretching, these activities activate your parasympathetic nervous system, promoting relaxation and reducing the impact of daily stressors. Feel the stress melt away as you embrace movement for a healthier, more resilient you.
Guideline #4: Spend 45 Minutes Daily Doing Something Fun
Benefits:
Increased creativity and cognitive flexibility
Develops strategies for managing emotions
Boosted mood and dopamine
Engaging in activities you love sparks joy, releases feel-good hormones, and provides a healthy escape from the demands of daily life. Whether it's a 45 minute block or broken into chunks, make sure that you set time aside to do more of what you enjoy. Stuck? Try gardening, learning a new skill, or honing a creative outlet.
Guideline #5: Journal for 10 minutes each day
Benefits:
Stress reduction and improved emotional well-being
Enhanced self-awareness and mindfulness
Taking just 10 minutes a day for journaling or meditation cultivates inner peace. It's a powerful practice that allows you to reflect, release tension, and gain a deeper understanding. Whether it's setting the intention for the day with your morning cuppa or reflecting on the day's adventure, getting it out of your head and onto paper is a great way to declutter your mind and provide clarity.
Good luck this month! Keep an eye out for my upcoming podcast episode with a guided somatic exercise. Share your journey on Insta – tag me @rach.korero and use the hashtag #75reset. We're a community, and together, we're crushing this reset!
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