Let’s be honest, some days hit harder than others. You're up early. Travelling. Back-to-back meetings, a phone that won’t stop buzzing, deadlines slipping, and by 2pm you feel like your brain is running through molasses. Sound familiar?
Here’s the good news: feeling good doesn’t have to mean a total life overhaul. When your day feels like chaos, taking a brief, mindful moment to compose yourself, armed with a few small habits, can shift everything.
At Uthful, we believe vitality comes from systems, but that doesn’t mean it has to be complicated. Here are three quick, science-backed hacks you can use to reset your energy, focus, and mood in the middle of a busy day, especially when stress is peaking.
1. Box breathing: calm in 60 seconds
Used by Navy SEALs and top performers around the world, box breathing is a simple but powerful technique to reduce stress and centre your mind.
- Here’s how it works:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
- Repeat for 1–3 minutes
Why it works: Box breathing activates your parasympathetic nervous system, lowering cortisol, regulating your heart rate, and creating calm in the chaos. Do it before a big meeting, in traffic, or any time you feel overwhelmed (I often do it at night, if I struggle to get to sleep, too).
2. Move: turn a meeting into a walk
Sitting all day wrecks your posture, stiffens your joints, and tanks your energy. Meanwhile a 10-minute walk, especially outdoors, can boost circulation, clear mental fog, and spark creative thinking. It also gives your eyes and brain a much-needed break from screens and artificial light.
So next time you have a 1:1 or check-in call, make it a walking meeting. You’ll both benefit. And if your team culture allows, take your lunch break seriously. Get up. Go outside. Walk without a destination. Movement is medicine, and it doesn’t have to be hard.
3. Snack right: no sugar crashes = no brain fog
When stress hits, we tend to reach for quick comfort: a sugary drink, a biscuit, maybe that third cup of coffee. But those quick highs lead to even faster crashes.
Blood sugar spikes (and the subsequent aftermath) are one of the most common, and overlooked, causes of low energy, irritability, and lack of focus in the middle of the day. Instead, snack smart:
- Fresh fruit
- Plain greek yogurt
- A handful of nuts
- Dark chocolate
- Hydrating with water or electrolyte-rich drinks
These options give you lasting energy, steady blood sugar, and nutrients your body actually uses. They also help protect your mood and focus when your calendar is packed.
You don't need to do everything. Just stop, and do something.
Stressful days aren’t going anywhere. But how you handle them is entirely in your control. Breathe. Move. Snack smart. These are small, easy-t0-implement habits that work. Primarily because they’re easy to do and even easier to maintain.
At Uthful, we build blends that support this kind of energy and clarity from the inside out. But at the end of the day, it’s still your daily choices that move the needle. Start small. Feel better. Then build from there.
