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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 Need to Begin Again
💖Longevity & Wellness: Struggle with Sleep? Do This
✨Daily Affirmation & Daily Prompt

Look at the world around you and focus on the space between.
Between trees, objects, people, etc.
I often flatten the world, making it 2D like the screens I spend hours looking at each day, but…
By paying attention to the space, it opens the simple but staggering beauty in the depth of the world around me.
I hope you find it as wonderful as I do.

PS. You are wonderful too

Starting again can bring up all kinds of feelings.

Maybe you abandoned a habit. Lost momentum. Had a hard week. Made a mistake. Fell back into an old pattern. Or life simply knocked you off course.

It’s easy to look at the gap between where you were and where you are now and decide you’ve failed.

But beginning again isn’t evidence that your previous effort was wasted. It’s part of being human.

🍂 Step 1: Release the Scorekeeping (30–45 seconds):
For a moment, let go of how many days you missed, how far you “should” have gotten, or how differently you wish things had gone.
Say: “I am here now. I can begin from here.”
You don’t need to punish yourself back into motion.

🌱 Step 2: Keep What You Learned (45 seconds):
Ask yourself: “What do I know now that I didn’t know when I started before?”
Maybe you learned what wasn’t sustainable. What support you need. What matters to you. What gets in your way.
You’re not beginning from zero. You’re beginning with experience.

👣 Step 3: Make Today the New Starting Line (30–45 seconds):
Choose one tiny action that represents beginning again.
One walk. One page. One email. One nourishing meal. One boundary. One five-minute attempt.
Don’t worry about rebuilding the entire path. Just place one foot back on it.

Starting over doesn’t erase how far you’ve come. Sometimes returning to yourself again and again is the practice.

✅ Action step: Choose one thing you’ve been waiting to “get back on track” with and take one deliberately small step today.

^{Love, Lola Graham}

New research found that people who were active on more days of the week tended to spend more time in deep, restorative non-REM sleep.

They found that as little as 10 minutes of moderate to vigorous activity per day was associated with better sleep. Even lighter movement, like walking more and taking breaks from sitting, was linked with healthier sleep patterns and better mood the next day.

The researchers also found that more non-REM sleep was associated with greater energy and less stress the following day.

Since this was an observational study, it shows a link but cannot prove a definite cause and effect. However, other research on the subject, like this systematic review of 23 other studies, found:

“Regular physical activity can lead to improved sleep quality, reduced sleep latency, and better overall sleep quality. Moreover, physical activity has shown promise in managing sleep disorders like insomnia. Regular moderate-intensity physical activities are the most effective…”

✅ Action Step: Move every day, even if it is only a 10-minute brisk walk; something is better than nothing.

^{By: Joshua Graham | PMID: 40615118, PMID: 37719583}

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

Imagine tension leaving your body with every breath out.

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).}