Welcome to Living Well Daily, the newsletter serving up tips to help you live a joyful, healthier life.
In today’s edition:
😊Mental Emotional Well-Being: Micro-Rest for Macro-Resilience
💖Longevity & Wellness: A Diet Change For Better Sleep? 🍎💤
🌱Trauma Healing: Letting Go of Self-Blame (Day 3/5)
☀️Journal & Joy Prompts
👇 And more good stuff, like lots of love from Lola & Joshua, the LWD creators xo
Today’s Edition
You are valued.
You are appreciated.
Thank you for being you.
Micro-Rest for Macro-Resilience
Most of us wait for weekends, vacations, or “when things calm down” to rest. But the nervous system needs recovery in real time. Micro-rest is the practice of taking small moments throughout the day to reset your system before stress accumulates. These tiny pauses don’t interrupt your day, they protect your capacity to stay present, steady, and grounded.
The first thing that comes to mind when micro-rest comes up is “I already don’t have enough time.” I hear you and feel you, babe. This is where we really need to take in the word “micro” because we’re looking for anywhere we grab a minute. Can you pair a bathroom break with deep slow breathing? Can you take a moment for gentle affirming self-talk while you heat up food? Can you take 30seconds to shake out and discharge stress as you move between meetings? Little recharging inputs can make sure that your battery gets micro-moments of recharge as you move through your day. Here are some more examples:
🌟 Ways to build micro-rest into your day
🫁 Take one slow, intentional minute between tasks. A minute that isn’t “rushed” can communicate safety to your body.
☕ Sip your drink without multitasking. Claim one thing you’re already doing as a moment to be present.
🌿 Do a 10-second body scan while waiting or walking and see if you can relax a couple tensed muscles.
🪞 Switch from “doing” into “noticing” mode. Can you be with yourself while you complete your activities and see where you have an opportunity to adopt a different “tone” or “perspective.”
🕯️ Protect micro-breaks like they’re appointments.
✅ Action Step: Schedule three 2-minute rest moments today: morning, midday, evening. Notice the shift.
A Diet Change For Better Sleep? 🍎💤
A new study has shown that eating more fruits and veggies during the day can help improve sleep that same night.
We know that worse sleep can drive people towards more unhealthy eating habits, like eating foods higher in sugar and fat. But now we know that how you eat can then affect your sleep. So if you get a poor night’s sleep and give in to unhealthy dietary habits, you might be keeping yourself in a poor sleep/poor nutrition loop.
The researchers say that people’s daily eating habits were strongly linked with how these people slept that night. Participants who ate more fruits and vegetables and consumed more complex carbohydrates like whole grains experienced longer periods of deep and undisturbed sleep.
Participants who met the CDC’s recommendation of five cups of fruits and vegetables per day had, on average, a 16% increase in sleep quality compared to those who ate none. A 16% increase could have a massive difference in how you feel the next day.
More research is needed around this topic, but this is one more reason to keep eating lots of good, healthy fruits and vegetables each day!
✅Action Step: Eat lots of fruits and veggies!
Letting Go of Self-Blame
After trauma we can get stuck searching for what we “should have done” in an effort to make sense of our pain. This week is about loosening that weight and remembering what is real: you were not at fault.
Day 3: Reclaiming Your Power to Heal
Saying “it wasn’t my fault” is essential, but healing also involves recognizing the power you still have now. This is not a demand to “fix yourself.” It’s an invitation to remember that your healing belongs to you, not to the person, system, or experience that caused harm. You get to decide how you want to care for yourself, support your nervous system, and rebuild your sense of safety. This is not pressure: it’s a return of personal power.
• 🚫 Fault: The harm that happened was not caused by you.
• 🕊️ Power: You get to choose how to nurture and support yourself going forward.
• 🌿 This shifts the weight from blame to self-compassion and agency.
• 💜 Mantra: “The harm was not my fault. My healing belongs to me.”
Darling, don’t give up on yourself, you’re so worth it. Sending love 💕
📖Journal Prompt:
Building a Caring Relationship with Yourself
What is something you long for more of, but haven’t said out loud? Let yourself say it here first.
🌟Spark of Joy:
Let Little Things Move You
Wrap your arms around yourself… not as a replacement for others, but as a reminder that you are a source of comfort for you too.
Thank you for being here!
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!
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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).