Tag: life

  • Screen free – Family time

    Screen free – Family time

    If you’ve ever sat in a restaurant, looked around, and noticed how many little faces are lit up by screens instead of conversation—you’re not alone. It’s become the norm, hasn’t it? And with the UK government recently introducing new guidance around children’s screen use, it’s clearly something many of us are thinking about. The advice suggests no screen time at all for children under two (aside from things like video calls), and limiting it to around an hour a day for those aged two to five. It also encourages families to avoid screens during meals and instead focus on interaction—talking, playing, and spending time together. And honestly, that part really resonates with me. Time spent at the table with my family is precious to me.

    We’re deep in the digital age. Our children are surrounded by screens whether we like it or not. At home, at school, and almost everywhere in between, as well as seeing adults glued to their phones. While technology has its place, it also has the potential to impact their mental health if we’re not mindful. We know how too much screen time affects us as adults so imagine what it’s doing to a young person’s brain!

    As someone born in 1990, I’ve watched technology evolve rapidly. But I was also lucky enough to grow up in a time when screens weren’t part of family gatherings, dinner tables, long journeys, or meals out. Some of my fondest memories are of meals out and holidays with my family—trying new foods, meeting new people, and just being part of the world around me.

    Me, my brother and mum 1996

    My mum used to say, “Use your manners, let’s pretend we’re eating at the Queen’s house.” My brother and I would sit up straight, pinkies raised as we sipped our drinks, fully committed to the idea that we were in royal company. It was simple, a bit silly—but it made those moments feel special, and they’ve stayed with me.

    My dad was always the one encouraging us to be brave with food—especially seafood. On holidays, he’d show us how to peel prawns or debone fish. Things that might make some children squirm somehow fascinated us. It turned meals into little adventures and made trying new things feel exciting rather than intimidating.

    Of course, it would be naïve to think we can eliminate screens from our children’s lives completely. The world is digital, and they need to be confident using technology. Screens can educate, inspire, and support learning—so rather than seeing them as a hindrance, it’s more helpful to think of them as tools. Tools we can pick up and put down with intention. Teaching children that balance is invaluable.

    But what we shouldn’t do is let devices replace human interaction. Let them experience the world—and see you experiencing it with them. Bring them along with you, share what you love, and show them the world through real experiences. Accept that things will look different with children in tow. Swap long, uninterrupted dinners for noise, laughter, mess, and the occasional meltdown.

    Dining Out Without Screens

    If you’re heading out for a meal with children, it helps to reset your expectations. A calm, uninterrupted dinner might not be realistic—and that’s okay.
    Restaurants are full of stimulation: new faces, sounds, lighting, music, and décor. It’s natural for children to want to explore. Let them. Follow their lead (safely), show them things, and embrace their curiosity.

    Here are a few things that help us when dining out as a family:

    Come prepared –
    Pack small activities—toys, colouring, or fidget items. They’re great for keeping little hands busy while waiting for food.

    Choose your timing wisely –
    Avoid booking too late, especially for evening meals. Tired children and long waits rarely mix well. Earlier sittings are often quieter and quicker.

    Make the table interactive –
    Play simple games like “What can you see?” or “What can you smell?” Tailor it to your children’s ages—we have a one-year-old and a ten-year-old, so creativity is key!

    Let them explore –
    With younger children, take a walk around. Let them get familiar with the space, say hello, and practise simple manners like smiling, waving, and saying “please” and “thank you.”

    Give older children responsibility –
    Encourage them to read the menu, choose their meal, and even order it themselves. It builds confidence and independence.

    Share food –
    Ordering picky bits or tapas-style dishes makes it easier for everyone to try new things. It also works well when meals are interrupted by the occasional wander.

    Take turns –
    If there are two of you, swap roles—one engages with the children while the other gets a moment to sit and relax.
    Follow their energy
    Let them move, laugh, and explore. Children mirror your mood—if you’re stressed, they’ll feel it too.

    Pause and take it in –
    Every now and then, sit back, sip your drink, and soak it all up. These are the moments they’ll remember. Be sure to cheers with your family too! Every outing should be celebrated.

    A Gentle Reminder

    It’s also important to remember that every family is different. It’s easy to look around and make quiet judgements when you see children with screens at the table or on outings—but the truth is, you don’t know their reasons or their circumstances. Focus on your own family, your own values, and what works for you. And be kind—to others and to yourself. The world needs more of that.

    When It Doesn’t Go to Plan

    Sometimes it won’t. There might be tears, tantrums, or food everywhere. You might find yourself crawling under the table, quietly cleaning up the aftermath. But that’s part of it.

    Consistency is key.

    Choosing to leave devices behind during family outings creates space for connection. The more you go screen free, the more it becomes the norm. Your children will look back on the moments you spent together and thank you.

    The Bit That Matters Most

    One day, these dinners won’t be noisy. There’ll be no crayons rolling off the table, no little voices asking a hundred questions, no tiny hands reaching for yours. And you won’t remember the meals where everything went perfectly—you’ll remember the ones filled with laughter, chaos, and connection. So leave the screens behind when you can. Be present. Let them explore, make a mess, ask questions, and be part of your world.
    Because that’s where the magic is.

  • Fascia & Burnout: Simple Resets

    Fascia & Burnout: Simple Resets

    We’ve all been there—running on empty after weeks (or months) of constantly being on the go. The mental load, the physical exhaustion, the never-ending to-do list. I’m feeling it now too—that quiet but persistent sense that burnout is just around the corner.


    When life gets busy, “making time for yourself” often feels unrealistic. And I’m not talking about squeezing in a gym session, ticking off appointments, or powering through the weekly food shop. I’m talking about something far more essential.
    I’m talking about giving yourself space to pause.


    Moments to reset your nervous system.


    Moments to let your mind soften.


    Moments to allow your body to fully relax and regenerate.


    This doesn’t require spa days or extra hours of sleep (though those are always a bonus when they happen). It’s about small, intentional practices—deep breathing, stillness, gentle awareness—that help your body come out of survival mode and return to balance.

    The Fascia


    Let’s talk about something we don’t often think about: fascia.
    What’s that, you ask?

    Fascia is a continuous web of connective tissue that runs throughout your entire body. It’s quite incredible—it wraps around your muscles, organs, bones, and nerves, holding everything in place while also allowing movement and flexibility.

    Think of it as both your body’s support system and its communication network. When you’re stressed, physically or emotionally—your fascia can tighten and become restricted. This can lead to stiffness, discomfort, fatigue, and that heavy, “worn down” feeling so many of us carry without even realising it. Many people can relate to this, and as a parent, exhaustion is certainly not a foreign concept.

    Fascia is also closely linked to your nervous system. When you’re stuck in a constant state of stress (fight or flight), your fascia reflects that tension. It becomes less elastic, less hydrated, and less able to support easeful movement and recovery.


    The good news? Fascia responds beautifully to slow, mindful practices. Gentle movement, deep breathing, and moments of stillness can help rehydrate and release this tissue, sending signals of safety back to your nervous system.

    In short—when you look after your fascia, you’re supporting your entire body to feel calmer, lighter, and more resilient.


    3 Steps to Reset


    When everything feels overwhelming, keep it simple. Resetting doesn’t have to be complicated or time-consuming. It’s something you can even practise with your children.


    1. Breathe with intention
    Take 2–3 minutes to slow your breath right down. Inhale through your nose for a count of four, then exhale slowly for a count of six. That longer exhale tells your nervous system that you’re safe, helping you shift out of stress mode.


    2. Create a moment of stillness
    This could be sitting quietly with a cup of tea, stepping outside for fresh air, or simply closing your eyes for a minute in the middle of the chaos. No phone, no distractions—just a pause.


    3. Gently move your body
    Slow stretches, rolling your shoulders, or even lying on the floor for a minute can help release tension held in the body. Think softness, not intensity.

    A Note on Somatic Movement


    One of the most supportive practices I’ve brought into my own routine is somatic movement—slow, intentional movement that helps you reconnect with your body and release stored tension.


    Each morning, while the coffee machine does its thing, I move. It doesn’t need to be complicated. I start with 100 jumps to wake up my body, followed by a few simple, intuitive movements and stretches. Nothing structured, nothing forced—just tuning in to what my body needs.


    It’s become a small but powerful reset. A way to shake off tension, support my fascia, and signal to my nervous system that I’m safe and grounded before the day begins.


    I’ll write a separate blog post diving deeper into somatic movement because, truly, it’s changed so much for me day to day and improved my overall wellbeing.

    How to Make Time Each Day to Prevent Burnout


    This is often the hardest part—finding the time when it already feels like there isn’t any. The key is to stop thinking of this as “extra” time. Instead, weave it into what you’re already doing:
    Take a few deep breaths before getting out of bed, pause for a moment of stillness while the kettle boils. Move your body while you make the kids breakfast. Dance your way out of the door on the school run. Step outside for fresh air, even if it’s just for a minute. It’s not about carving out big chunks of time. It’s about creating small pockets of awareness throughout your day. And just as importantly—give yourself permission.


    Permission to pause.


    Permission to not be productive for a moment.


    Permission to look after yourself in a way that truly supports your nervous system.


    Because when you take even a few minutes to reset, you’re not taking away from your family—you’re showing up for them in a more grounded, present, and energised way.


    Burnout doesn’t happen overnight—and neither does recovery. But these small, consistent moments of care? They add up! And they matter more than you think.

  • Becoming, Again and Again

    Becoming, Again and Again

    Life has been full lately—not the overwhelming kind that pulls you under, but the kind that reshapes you if you let it. I’ve been creating my own version of balance—something that fits around my family, rather than forcing us to fit around it. Part of that has been finding work that no longer competes with my life, but weaves into it—something that supports it, enhances it, and aligns with who I am becoming.

    Alongside that, I’ve carved out space for the quieter things—writing, reading, moving through yoga, and long-distance runs where my mind can wander, stretch, and gently settle. Amid it all, I pause… just to breathe, to notice, to appreciate how, quietly and steadily, things are beginning to fall into place.
    Time has introduced me to many versions of myself. Some I barely recognise now; others still feel close enough to touch. But I’ve learned to welcome each one with open arms. I’ve embraced the passions, the pace, and the particularities of every woman I’ve been. And now, as I shift into a new phase, I carry a deep gratitude for all those past selves—for guiding me here, to this exact moment that feels, in its own quiet way, like a turning point.


    Motherhood has softened me. It’s made me more mindful, more intentional. My children have a way of slowing everything down, of asking without words: What do you really want your world to look like? And when I listen, the answer feels simple. A world filled with kindness. With love. With nature. A world where stillness has a place, even in the whirlwind.


    Of course, motherhood isn’t always gentle. It’s movement, it’s noise, it’s unpredictability. But I’m learning to let connection guide me through the harder moments—to meet them with presence rather than resistance. To find small pockets of quiet amid the rush, instead of waiting for everything to settle before I can feel at ease.


    There’s something else shifting too. Meeting new people, stepping into unfamiliar situations—and stepping more fully into work that feels like an extension of my life rather than a separate part of it—I’ve begun doing it all with a more open mind. It’s brought a kind of lightness back into me. A quiet confidence. A youthful spark. The smallest changes, those seemingly insignificant steps, are beginning to gather momentum. And I can feel it—that those small shifts are becoming something bigger.


    The harder days still come, of course. But I meet them differently now. With softness. With patience. I’m learning to be kinder to myself in ways I never quite managed before. Not perfect—just gentler.


    The subtle shifts in my life have been pulling me to step away from social media, to create a little distance from the constant pull of devices. And yet, I return, sharing my life in small moments. It sits uneasily at times—I question it, I wonder if it’s too much. But deep down, I know it’s also my way of recording this journey. A way to one day look back and see this life laid out in moments. A timeline of growth. Of change. Of becoming.


    And maybe that’s something I can share with my children. Not a perfect story, but a real one. One that shows them all the different versions of me, so they know it’s okay to evolve. To experiment. To try on different lives until they find the one that feels like home.
    Because maybe that’s what this is all about—not arriving, but becoming. Again and again.