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Welcome to Living Well Daily, the newsletter serving up a daily dose of care designed to support you, cheer you on and remind you, always, just how wonderful you already are.

In Today’s Edition:

🥰Well-Being & Self-Care: 2-Minute Self-Care Ritual: When You’re Absorbing Everyone Else’s Emotions
💖Longevity & Wellness: 1 Long Workout or 3 Shorter, Does it Matter?
✨Daily Affirmation & Daily Prompt

We’ve read some rumours that you’re…
Marvellous like a shooting star.
Majestic like a waterfall.
And as wonderful as a colourful sunset.
So we did some digging, and it turns out all the rumours are true!

If you’re empathetic, sensitive, trauma-aware, or deeply caring, it can be easy to start carrying emotions that aren’t fully yours.

You might feel weighed down after conversations, overwhelmed by the news, emotionally responsible for others, or unable to separate your feelings from someone else’s pain.

Compassion is beautiful. But constantly absorbing everything around you can exhaust your nervous system.

🫁 Step 1: Pause & Separate (30–45 seconds):
Take a slow breath and ask yourself:
“What emotions are actually mine right now?”
Awareness helps create emotional distinction instead of automatic absorption.

🌿 Step 2: Reconnect With Your Own Body (45 seconds):
Press your feet into the floor. Notice your breathing. Place a hand on your chest or stomach.
Grounding helps bring your nervous system back to you instead of everyone around you.

🛑 Step 3: Release What Isn’t Yours to Carry (30–45 seconds):
Imagine gently setting something down.
Remind yourself:
“I can care without carrying everything.”
Support and empathy do not require self-abandonment.

You are allowed to have boundaries with emotional energy too.

✅ Action step: The next time you feel emotionally overloaded, pause and ask: “What belongs to me, and what doesn’t?”

^{Love, Lola Graham}

For a lot of people, a big barrier to exercise is time. And a new study published in Nature Communications just made an interesting finding.

Researchers at the University of Hong Kong assigned 315 overweight adults to one of three groups: interval walking once per week, interval walking three times per week, or a control group. Both exercise groups completed the same total weekly volume of interval walking, 75 minutes, but distributed it differently through the week.

After 16 weeks, the results between the two exercise groups were virtually identical. Both reduced total body fat, body fat percentage, and waist circumference. Both groups also improved cardiorespiratory fitness. It didn’t matter if participants spread their sessions across three days or crammed everything into one.

The practical takeaway is this: do what works best for you. If you can only fit in one longer cardio session in a week, do that; or if you can fit in multiple shorter ones, choose that.

✅ Action Step: Choose between either a longer block of cardio activity or a handful of shorter ones this week.

^{By: Joshua Graham}

^{A mini-care practice for grounding, calming, and nervous system support.}

Notice one area of your body asking for softness or care today.

Before you go, let us know what you thought of today’s edition and if there are any subjects you would like us to cover in the future reply to this email and let us know!

If you find our newsletter helpful, we’d love for you to share it with a friend! If you’re that friend, you can subscribe here. Thanks for spreading the word! xo

With love and care,

Lola & Joshua | The Living Well Team

^{Living Well Daily is for educational purposes only and is in no way a substitute for professional medical and mental health advice and diagnosis. Please consult a qualified professional for care unique to your needs.}

^{Remember: It’s okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).}