1. My waking hour
I lie in bed and take three full, deep, slow breaths, followed by 20-30 minutes of yoga (in my pjs, watching a YouTube video).
This is not opening one eyelid, reaching for my phone, checking the time, checking my emails, checking my schedule, checking the weather, checking my socials, checking my news feeds or checking my texts for any overnight emergencies.
2. Having a moment over breakfast
Otherwise known as mindful eating. I sit down to eat my favourite foods - natural Greek yoghurt, berries, linseed meal, seeds, shredded coconut and raw museli - and enjoy every mouthful of deliciousness.
3. Organising healthy snacks for the day
I pack vegetable sticks, hommus, nuts/seed mix, wholemeal muffins, fruit, tuna, rice and salad; herbal tea and large bottles of water, plus extra snacks (packets of dried edemame beans/chickpeas, protein balls, etc.) for the trip home when I am starting to crash.
This is not working all day without food, buying take-away and eating in the car, and living in a cycle of alcohol at night and coffee in the morning.
4. Setting up my mental wellbeing and intention for the day
I review my long "To Do" list, consider which tasks are aligned to my goals, and pick 3-4 I know I can achieve that will make a difference. I list them in order of importance in my notebook, so I can tick them off. The rest go on my "Not To Do" list - the stuff that is not giving me joy, not taking me where I want to go, not keeping me well.
By 9am steps 1-4 are done. I have fresh oxygen in my lungs, I have stretched and activated muscles, I have fed my cells with super foods. I am clear about my day and this clarity helps me make good decisions. I'm ready to take on the world!
5. Phase 2
Skip to mid to late afternoon, when I still have much to accomplish - school pick-ups and sport, food shopping and teleconferences. If work is complete, I shut down my laptop. I drop the guilt about non-completed items; I can re-assess them tomorrow. I change from a suit to active wear, sending a clear message to my mind and body that I am transitioning from work to family. I have something healthy to eat, stop for a rest or go for a walk. I give time to my children.
6. Rest and rejuvinate
I prepare myself a beautiful non-alcoholic drink (kombucha, sparkling water, ice, lemon, mint and cucumber). When dinner is over, the kitchen lights go out and all devices are put on silents, vibration off and face down on the highest shelf in the living room to allow for family conversations and a good wind down before bed. Everyone prepares for the next day with clothes out and bags packed, to prevent any morning chaos.
"You needn't try to do all six things at once," says Carli. "Pick just one to make an improvement in your life. You might then feel different and add another one in a few weeks. Start small."
Carli Phillips completed her Master of Business Administration with UNE in 2018 and now operates the Corporate Wellbeing Hub, which offers employee wellbeing programs and seminars, and community workshops.
