I don’t know about you—but between running a business (or two 
), trying to stay fit, eating like a responsible adult, and occasionally remembering to text people back, mindfulness often ends up shoved somewhere between “fold the laundry” and “try out that new recipe when you have more than 10 minutes to make lunch.”
Right next to my Netflix watchlist. RIP to the 72 things I’ve saved and will never watch.
But, mindfulness shouldn’t be another guilt-laden item on your to-do list. It should be the secret weapon that helps you run your empire without feeling like a frazzled, overstimulated toddler.
Imagine this:
- Less spiralling and existential dread at 3am
- Fewer emotional meltdowns over printer ink
- Sharper decision-making without the brain fog
- Actually enjoying your time with other humans
Sounds amazing, right? And no—I’m not about to tell you to book a silent retreat in Bali, live off herbal tea, or get bathed in sound bowls by a man called Moonbeam.
Let’s be real about habits
If you’ve ever tried to start a new habit and immediately gone into “go big or go home” mode, you’re not alone.
You’re also probably burned out by day three and feeling like a failure because you didn’t manage 25 minutes of deep, meaningful stillness while a scented candle flickered in the background.
And that’s OK. Because you’re not a robot. Some days you’re energised AF. Some days you’re hanging on by the thread of your last oat milk latte. You can’t expect the perfect version of a habit to fit every day.
So let me introduce you to my all-time favourite strategy:
GOOD. BETTER. BEST.
This is how I get my high-achieving clients to fit mindfulness into their chaotic lives without it turning into another pressure-fuelled performance piece.
Here’s how it works:
GOOD – The bare-minimum version. You’ve done something and you’re still moving forward. Gold star for showing up.
BETTER – A slightly more effort-y version that still fits your day when you’ve got a little space.
BEST – The dream version. You’ve got time, energy, and motivation, and you’re ready to go full “wellness warrior.”
Wanna know how to fit it into each part of your day?
- Mindful Mornings (minus the 5am crap)
You don’t need a pre-dawn ritual that lasts longer than a Christopher Nolan movie. No one’s giving you a medal for meditating before sunrise.
If your mornings are a blur of emails, school runs, and finding the ingredients for a cookery class you didn’t know was happening until 5 minutes ago, you’re my people.
GOOD: Box breathing. Four counts in, four out. Do it while the kettle boils or when you first sit at your desk. That’s it. Simple. Calm the chaos.
BETTER: A 10-minute journaling brain-dump. No teenage goth outpouring required. Just scribble your thoughts and empty the noise in your head.
BEST: Whack on your trainers and walk it out. 20 minutes in fresh air. Trees optional. Bonus points for focusing on your surroundings instead of mentally rewriting your to-do list.
- Mindful Breaks (because you’re not a machine)
If you’re sitting hunched over your laptop for 5 hours straight, I hate to break it to you: you’re not being productive, you’re slowly boiling your brain.
GOOD: Stretch it out. Pick one muscle and give it some love. Hamstrings, back, whatever. Just be present and breathe. Bonus points if you don’t check your phone while doing it.
BETTER: Sip a hot drink outside. No phone. Just you, your brew, and the glorious British weather (ok, it’s probably grey and a bit damp).
BEST: Eat lunch like a civilised human. At a table. Not hunched over your keyboard. Focus on your food, not your inbox. This is a break. Act like it.
- Mindful Transitions (AKA stop being a whirlwind)
You’re not just a high performing business/career woman, you’re also a parent, a partner, a mate, a carer of needy plants…
Switching hats all day is exhausting, especially when working from home blurs every line.
GOOD: Do a brain dump before clocking off. Get all your work thoughts onto paper. Leave it there for tomorrow-you to deal with.
BETTER: Switch gears with a mini creative or logic-based task. Paint, puzzle, sudoku—whatever flips your brain from “work mode” to “life mode.”
BEST: Move your body. Walk. Lift. Dance. Punch something (like a punch bag, not a person ). Get sweaty and shift the energy.
- Mindfulness On-The-Go (because you’re busy AF)
You don’t need a zen den to be mindful. You just need to pay attention to what’s happening in the moment, even if that moment involves traffic and a Tesco car park.
GOOD: Stuck in traffic? List three things you’re grateful for. Bonus points if one is “not swearing at that white van driver.”
BETTER: Rock those noise-cancelling headphones in public and do nothing. Just enjoy the silence. Instant bubble of peace. Plus, no one will try and chat to you. #introvertwin
BEST: Go for a walk with intention. No calls, no doom-scrolling. Just you, your breath, your surroundings. Headspace even has guided walking meditations if you need a little help.
- Wind Down Without Wi-Fi (Yes, You Can Survive)
If your “night routine” is collapsing into bed and doom-scrolling till your eyes blur, it’s time for a change.
GOOD: Read a book. A physical one, ideally. Let your brain chill without screens screaming at it.
BETTER: Use a sleep story from the Calm app. Personally, I’ll let Matthew Maconaughy lull me into slumber any day of the week 
BEST: Soak in a bath. Light a candle, throw in the bubbles, and leave your phone on the other side of the door. You can scroll later. Right now, just be.
The Summary…
Mindfulness doesn’t need to be complicated, curated, or covered in rose quartz.
You don’t need more pressure—you need more presence.
Even 30 seconds of intentional breathing is better than nothing. And done is always better than perfect.
Mindfulness isn’t about slowing down. It’s about showing up.
For your life. For your business/career. For yourself.
Still stuck? Want help building this into your routine? Slide into my inbox—I’ve got you.
Now tell me: which mindful moment are you claiming today?
Drop a comment and let’s keep each other accountable.
