When your thoughts are stuck on repeat, brain-dumping them onto paper helps turn the noise down. It doesn’t have to be pretty. It just has to be honest.

Try this:
Set a 5-minute timer and write down anything you’re holding — fears, questions, reminders, mental clutter. Get it out so you can breathe again.

Not everything needs to be done this week. Delaying non-urgent tasks is a valid form of self-care and delegation is too.

Ask yourself:
What’s actually time-sensitive? What can wait? What can someone else help with?

Late-night scrolling can heighten anxiety, especially when it comes to pregnancy content. Give your nervous system time to wind down before bed.

Try this:
Set a no-screen window in the evening. Replace it with reading, breathwork, or simply quiet time.

A few intentional breaths can shift your state in seconds. It’s one of the quickest, simplest ways to calm your body and mind.

Try this:

• Inhale deeply for 4 counts.
• Hold for 2.
• Exhale slowly for 6.
• Repeat 3–5 times.

When the mental load builds, gratitude brings you back to what’s steady. It’s not about ignoring the hard stuff, just noticing the good.

Prompt:
Name one thing your body is doing well today. Let that be enough for now.