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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 Feel Powerless
💖Longevity & Wellness: Do This For Better Mental & Physical Health
✨Daily Affirmation & Daily Prompt

You are a powerful, strong, intelligent and wonderful person.
We are happy you’re here with us today!

Some situations genuinely are outside our control. We can’t control other people, undo what has happened, guarantee an outcome, or single-handedly fix everything happening around us.

When we feel powerless, our attention can become consumed by everything we cannot change. And the more enormous the problem feels, the smaller we can begin to feel beside it.

You don't need control over everything to still have agency somewhere.

👐 Step 1: Name What Isn’t Yours to Control (30–45 seconds):
Ask yourself: “What am I trying to control that I actually can’t?”

Name it honestly.

You don’t have to like or accept what’s happening. You’re simply acknowledging where your power does and doesn’t live.

🧭 Step 2: Find Your Circle of Agency (45 seconds):
Now ask: “What is mine here?”

Maybe you can choose:
• How you respond
• Who you reach out to
• A boundary you set
• Where you put your attention
• One action you take
• How you care for yourself through this

Let your focus move from everything you cannot do toward what remains possible.

👣 Step 3: Use a Little of Your Power (30–45 seconds):
Choose one small action within your control and do it.

Agency doesn’t always look dramatic. Sometimes it’s sending an email, asking for help, saying no, speaking up, taking a break, or deciding what you will do next.

You may not have the power to change everything. That doesn’t mean you have no power at all.

✅ Action step: When powerlessness arises, draw two circles: “Not mine to control” and “Mine to choose.” Put one thing in each.

^{Love, Lola Graham}

A consistent daily routine may support both physical and mental health, according to a small study from the University of Missouri.

Researchers looked at 67 older adults and found that those who followed more regular daily schedules reported less physical pain and fewer symptoms of depression, even among participants with insomnia.

Consistent timing for things like waking up, eating, working, socializing, and going to bed may help regulate your circadian rhythm, your body’s internal 24-hour clock. While irregular schedules, especially big differences between weekdays and weekends (called social jet lag), can disrupt your rhythms and contribute to feeling worse physically and mentally.

However, this study was small, and it isn’t always possible to have a set routine every day, but this does add to existing evidence that having a consistent bedtime and wake-up time can be beneficial for well-being.

✅ Action Step: Pick just one part of your day, such as wake time, meals, or bedtime, and keep it more consistent this week.

^{By: Joshua Graham | Source PMID: 41838316}

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

Put a hand somewhere your body feels tight and offer gentle warmth instead of criticism.

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).}