Spotlight: QBC Coach

QBC Coach Cordie – the power of breathing and connecting with our whole selves.

Watch and Get Inspired

Rest is Resistance: A Manifesto to Rest – Free yourself from grind culture and reclaim your life.

Listen and Learn

•  Atomic Habits (James Clear) – A guide on how to change your habits and get 1% better every day.
  
• The Let Them Theory (Mel Robbins) – The one trick you need to master to live a peaceful and fulfilled life.
  
• Emotional Agility (Susan David) – A roadmap for real behavioural change.

Exercises and Self-Assessments

• Circles of Control, Influence & Concern (Positive Psychology) – Learn how to focus your energy on what you can control to live a more peaceful and fulfilling life.
  
• Personal Value Assessment (Test) – Learn about your personal values and how they change over time.
  
• Wheel of Life (NHS Worksheet) – A self-discovery worksheet including questions for reflection.
  
• Eisenhower’s Urgent/Important Matrix (BBC Guide) – A principle to help you prioritise tasks and distinguish between important activities and distractions.
  
• Goblin Tool (Free Tool) – A free online tool to help you break tasks down into manageable steps.

Top Self-Coaching Question

How can you help yourself stay grounded throughout the day?

Ways to Stay Grounded & Reduce Overwhelm

🔹 Journaling & Reflection

• Brain dumping in a journal & praying about worries ✨
• Spend 5 minutes a day writing in a journal ✍
• If you practice a faith, prioritising prayer in the morning followed by gratitude statements, ideally outdoors ☀

🔹 Breathing & Mindfulness

• Deep breathing, closing eyes, slowing down 🐌
• Taking a few minutes to decompress & centre when feeling overwhelmed 😮‍💨
• Reminding yourself to be present & practicing mindfulness 😌
• Yoga, meditation, or tapping meditation 🧘

🔹 Movement & Fresh Air

• Taking a walk at lunch or whenever needed🚶
• Stepping outside at work or walking along a canal/garden 🪴
• Going for a run or jog 🏃
• Walking barefoot on grass 👣
• Going to the gym 🏋
• Doing a yoga session every morning

🔹 Breaks & Small Joys

• Fresh air, snack break, time away from work 🧑🍳
• Songs in the car 🎶
• Crossword, Wordle, reading, or showering
• Cup of tea break ☕
• Caring for houseplants, playing with a pet 🐈
• Having a laugh 😂

🔹 Connection & Routine

• Sharing your day, even when you don’t feel like it 💬
• Listening to mindfulness podcasts 🎧
• Blocking out space in your diary for breaks 📆
• Ensuring you don’t skip breakfast 🍳
• Taking time to be alone when needed 😶🌫