In this episode, Tracey and Scott turn advice they gave to participants in their recent 30 Day Self Care Challenge into a fast, fun quiz.

They share the small, doable practices that genuinely moved the needle: breathwork after lunch, a slower exhale (and hum) to calm the vagus nerve, curating your feed for joy, five-minute tidy timers, choosing rest even when it’s inconvenient, and stacking those little one-percenters into a better day.

Here's a snapshot of what was covered:

• How to make self-care doable in winter (and why changing it up monthly helps)

• The 15-minute post-lunch breathwork that boosted afternoon energy

• A simple “longer exhale + hum” reset you can do anywhere

• Be present to micro-moments (aka “pocketful of happiness”) and string them together

• Why contrast grows gratitude (and how to notice it sooner)

• The case for rest: choosing yourself without guilt

• Doom-scroll vs. intentional joy-scroll (curating your content diet)

• Five-minute timers for decluttering + quick wins

• Don’t have a hobby? Easy ways to experiment and find one

• Compassion in the wild: other people’s energy, our interpretation, and choosing kindness

If you’re busy, a bit flat, or stuck in “all or nothing”, this one’s for you.

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Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.