Practising Journaling for Self-Reflection

Doomscrolling Detox: My Journey to Switching Off the News  

The weight of always being informed

I used to think that staying on top of the news was a necessity in life. That being informed—properly informed—meant knowing everything that was happening, all the time. Floods, fires, politics and war … I was across it before most people had even had their coffee.

Living in the news cycle

For over 20 years, I worked in media. My job was literally to monitor and replay news stories—over and over. Breaking news, press conferences, distressing footage, angry opinion pieces. I didn’t just watch the news—I lived in it. I could hear the tone of a newsreader’s voice and know if a disaster was coming. Every day started with headlines and ended with another replay of something awful.

Back then, I thought this was normal. Necessary, even. But over time, I noticed I felt constantly wired. Even when I wasn’t working, I would still be across the news. I didn’t sleep well and felt overwhelmed, anxious, and always waiting for the next bad thing. I had absorbed so much of the world’s pain that I’d forgotten how to feel lightness in my own life.

When news becomes noise

And here’s the thing: the research now backs up what I was feeling. Studies show that even just three minutes of negative news in the morning can affect your mood for the rest of the day. It spikes cortisol, the stress hormone, and can lead to feelings of helplessness and fear. Psychologists call it Mean World Syndrome—where we start to believe the world is far more dangerous and hopeless than it really is.

I look back now and realise I was living in a constant state of emotional alert.

Choosing change

So, I made a change. It has taken some time and is still a work in progress.

I still care deeply about what’s going on in the world; however, I’ve had to learn how to protect my energy—to find a healthy balance between being informed and being consumed.

My doomscrolling detox toolkit

Here’s what’s working for me:

1. Setting boundaries around news

I don’t start or end the day with it anymore. Mid-morning is enough. The world will keep turning if I don’t know everything by 7am.

2. Curating a feed that lifts me up

Because, honestly, it does. I’ve muted accounts that trade in fear and drama. I’ve filled my socials with grandchildren dancing, people playing Auskick, and others dancing badly in their kitchens. Joy is just as important as information.

3. Pausing before I click

Not everything that’s “breaking” is worth breaking me over. If I can’t do anything with the information, I don’t let it take root in my day.

4. Replacing scroll time with soul time

A walk, a stretch, a phone call. Even just five minutes sitting in the sun. Little things help me reconnect with the real world, not just the digital one.

Mindful Eating: Or How I Learned to Stop Worrying and Love the Snack 

Everyone’s a Nutrition Expert

There are few things in life that spark more unsolicited advice than eating. Honestly, you’d think deciding what to put in your mouth was a national sport. If I had a dollar for every time someone told me carbs were the devil, fat was a friend, or kale would save my soul, I’d be living off truffle oil and champagne (but I probably wouldn’t be digesting it very well).

Food Is Not the Enemy

Let’s be clear: food is not the enemy. Neither is it some magical life solution wrapped in a chia seed. Over the years, I’ve been bombarded by the “do this, don’t do that” diet culture disguised as wellness, and to be honest—it’s exhausting. Eat clean. Eat raw. Fast for 18 hours. Don’t eat after 6pm. Only eat between 12:01 and 3:17. Is it any wonder I found myself at 6:55pm, hunched over a bowl of cereal like a squirrel caught in the pantry?

When My Body Said “Enough”

The turning point for me came, unsurprisingly, when my body finally sent me the “enough is enough” memo—via a rather grumpy bowel. (There’s nothing quite like a gastrointestinal rebellion to inspire lifestyle change.) I realised then that the most important diet I could follow was the one that actually worked for me. And that’s where mindful eating changed the game.

What Mindful Eating Really Means

Mindful eating isn’t about restriction, for me it’s about slowing down, listening to my body, paying attention, and making an intentional choice. Sounds easy, right? It’s not. Especially when I am standing at the fridge at 7:30pm with no dinner plan and a strong craving for toast and regret.

Learning What Works (and What Doesn’t)

But slowly, I started to notice what worked—and what didn’t. Large meals left me bloated and uncomfortable. Skipping meals made me cranky (okay, let’s be honest, ‘hangry’). What actually made me feel good? Small, regular meals. Snacks, really. Up to six times a day. I try to keep my energy up and my tummy calm. The hardest part for me is breaking free from the traditional three-meals-a-day doctrine. However, it has worked for me.

The (Realistic) Magic of Meal Planning

I’ve also learned the magic of meal planning. And by “magic,” I mean reducing the number of times cereal becomes dinner. Don’t get me wrong, I love a good poached egg, but after the third night in a row it starts to feel like the culinary equivalent of being ghosted by my own motivation. So now, I plan ahead—not rigidly, but realistically. I keep snack-friendly foods on hand, prep what I can in advance, and build in flexibility. Because life happens. Sometimes you eat quinoa. Sometimes you eat chips. Mindful eating makes space for both—as my mum always says, “everything in moderation including moderation!”

The Science Behind It

There’s real science behind this, too. Studies show mindful eating can improve digestion, reduce bingeing, and increase satisfaction. It’s linked to better mood, more stable blood sugar, and even lower stress levels. And all without giving up bread and pasta!

A Quiet Act of Self-Care

At its core, mindful eating is another form of self-care. It’s saying to yourself: “You matter enough to be nourished. You are worth the time and attention it takes to feel well.” In a world where we’re constantly told to push through, to ignore hunger or distract ourselves from feelings, this small act of paying attention is quietly radical.

My Version of Balance

So no, I don’t follow the latest food trends. I don’t count calories. I don’t demonise sugar—and especially not chocolate! (Although I do try not to inhale it like a Dyson). I simply eat in a way that supports my body, my health, and my happiness.

Final Thoughts: Quinoa or Cornflakes?

And that’s what mindful eating looks like for me. Small meals, planning, listening—and the occasional cereal dinner. Because sometimes, self-care looks like quinoa. And sometimes, it looks like cornflakes.

Engaging in Physical Activity: How regular exercise supports both physical and mental health

I’m Not a Runner—and That’s Okay

Let me be honest right out of the gate: I don’t run. Not for fun, not for fitness, not even if I’m late. I’ve tried. A few times. And every time I do, I hear my knees whispering, “This is not our journey.” So, I’ve stopped trying to be someone I’m not. I’m not a runner—and that’s okay.

Rethinking What Exercise Looks Like

But here’s the thing—I’ve come to accept that engaging in physical activity doesn’t have to mean Lycra, sweatbands, and half-marathon training schedules. It doesn’t even have to mean a gym membership (although, yes, I’ve tried that too… for three heroic weeks before the novelty wore off and my gym towel became an overpriced rag in the laundry). What I have learned over the years is that moving your body—however you can, however you choose—does wonders for your mind as much as it does for your muscles.

The Science Behind the Sweat

Science, of course, backs this up. Regular exercise gives our body endorphins which can help us feel good, ease pain as well as calm our nervous system. Thereby reducing stress and anxiety. Physical movement can also boost our energy, improve sleep, and support cognitive function.

Walking: My Mental and Physical Reset

For me, walking has become my happy place. Not just any walking—ideally along the beachfront where I can smell the salt in the air and pretend I’m in a movie montage, or down a leafy nature trail where I feel like Snow White minus the woodland creatures. There’s something magical about the rhythm of walking and the way it clears out the mental cobwebs.

Yoga, Pilates, and the Joy of Pyjamas

I’ve also dipped my toes into yoga and Pilates (metaphorically, though sometimes quite literally in downward dog). The science here is equally compelling—yoga and Pilates help build strength, improve flexibility, and reduce inflammation. They also support better posture, core stability, and mental focus. Plus, you can do them in your pyjamas. That’s a win in my book.

Housework: The Accidental Workout

Sadly, in some ways but very productively in others, the most consistent physical activity I do is my housework workout. This includes vacuuming which is very formatted, followed by mopping which almost becomes a dance, and finally scrubbing the shower to really build up a sweat.

Gardening Gains and Hedge Battles

Next, there is the garden workout, including lawn mowing, weed pulling, and the occasional battle with an overgrown hedge. It’s not glamorous, but it gets the heart pumping and the job done.

Micro Workouts for a Busy Life

As my life got busier with kids and now grandkids, I have adopted what I call “micro workouts.” Five to ten minutes of stretching, a few strength exercises using body weight or resistance bands, maybe even a cheeky sun salutation or two. These little bursts of movement are manageable, realistic, and they add up.

Move Your Way, Your Style

So, if you’re like me and exercise isn’t your first love—know this: you don’t have to run marathons to move your body with care. You just have to move. In your own way, in your own time, in a way that feels good.

And sometimes, that’s as simple as putting on your favourite playlist and dancing while you mop the kitchen floor.

Creative Expression as Therapy: The Healing Power of Letting It Out

The Quiet Release of Letting It Out

There’s something deeply healing about getting what’s inside you… out. Not always in words, not always in neat little boxes, and not always for anyone else to see — but out, nonetheless.

Writing for No One But Me

For me, that release often comes through writing. Not polished writing or strategic work emails — I’m talking about the scribbles in notebooks, the quiet journalling, the messy drafts I’ll never show anyone. Just thoughts on a page that somehow make the heaviness inside feel a little lighter.

Why Creative Expression Works

I’ve always believed in the power of creative expression, even before I had the language to explain why. Art, music, movement, writing — they offer us a space to process what’s happening in our lives and in our hearts. And they meet us exactly where we are.

No Talent Needed — Just Honesty

You don’t have to be ‘good’ at it. You just have to be honest.

A Turning Point in the Noise

A few years ago, I found myself emotionally drained — low in the kind of way that creeps in slowly and quietly. One evening, after another long day of holding things together, I pulled out a pen and just started writing. By the time I was done, I felt something shift. I hadn’t solved anything. But I felt like I could breathe again.

Where Emotion Has Somewhere to Go

That’s the beauty of creative expression — it gives emotion somewhere to go.

Making It Part of My Everyday Life

Since then, I’ve made it part of my routine. Sometimes it’s writing, sometimes music, sometimes painting. There’s no pressure to be perfect — just a space to be real.

What I’ve Seen in Others

I’ve also seen the power of this kind of expression in others — in people who’ve felt voiceless or stuck, who suddenly find a way to say what they couldn’t say out loud.

Creative Expression as Gentle Therapy

There’s a gentle kind of therapy in letting things out creatively. Not fixing, not analysing — just releasing.

Try It, Even If It Feels Silly

If you’re feeling overwhelmed or just a bit off-kilter, try it. Sing a song. Sketch a little. Write down the tangled mess of thoughts you don’t want anyone to see. Let your heart speak in a different language.

You Don’t Have to Be an Artist — Just Be Real

You don’t need to be an artist. You just need to be real. In a world that expects us to keep it all together, creative expression is a quiet act of courage — a way of saying, I’m feeling this… and that’s okay.

Practicing Self-Compassion: Being kind to ourselves and embracing imperfections

Why am I kinder to strangers than to myself?
Over the years I have started to notice that I am far nicer and more polite to strangers than my inner voice is to myself! There is a quiet kind of strength in learning to be gentle with ourselves. It’s something I’m still working on, and if I’m honest, there are days where it feels easier to extend patience and kindness to a stranger than to look in the mirror and do the same to myself.

What is self-compassion, really?
On reflection and at its core, self-compassion is simply this: treating ourselves with the same warmth and understanding we so willingly offer others. It’s not about ignoring our flaws or pretending everything is awesome – it’s about meeting ourselves where we’re at, without judgement.

The perfectionism trap
For most of my life, and I have only realised this in recent years, I’ve worn the badge of ‘perfectionist’ like it was something to be proud of – and in some ways, it served me well. I worked hard, was successful in my pursuits, ticked the boxes, pushed myself. However, behind that drive was often exhaustion, always self-doubt, a brutal inner critic and always the thought when will someone call me out for being an imposter?

Recovering and reframing
These days, I like to say I’m a recovering perfectionist. I still catch myself trying to get everything just right, but I’m learning to pause, take a breath, and remind myself: I am enough, just as I am.

Letting go of the picture-perfect life
Many of us spend so much time striving – to be better, to do more, to get it right. But life isn’t a perfect picture. It’s messy, it’s real, just as we are. Embracing our imperfections doesn’t mean settling for less, not trying or giving up; it means accepting ourselves with all our beautiful flaws and doing our best anyway without burning the candle at both ends.

The power of a kinder inner voice
Now I find myself listening to how I speak to myself and thinking: Would I say those things to someone I love? A few years back, that question stopped me in my tracks. I realised my inner dialogue was far more critical than I’d ever be to anyone else. That was my wake-up call.

Speaking to myself with love
These days I try to be gentle with myself and speak to myself as someone I love. I appreciate my flaws, understand they make me unique and allow me to keep striving each day for happiness, relaxation, and gratitude for the life I have. By doing this, I have one less level of stress in my life.