We talk about self-care all the time, but for many of us, it can feel like another thing on the to-do list. Especially if you’re neurodivergent, busy, or in the thick of the transitional shift of peri/menopause, the idea of carving out a full hour for yoga, journaling or meditation can feel unrealistic especially for brains which struggle to slow down. The good news is, you don’t need an hour. You just need a moment, something small, repeatable, and soothing that tells your mind and body, I’m safe. I’m cared for.
A micro ritual is a tiny act of care that you build into your everyday life. It doesn’t need to be complicated. It’s simply a sensory cue that helps your nervous system calm down and signals to your brain that you can pause.
It might be:
- lighting a candle before you start work
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putting on a soft jumper and making a tea before bed
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sitting by a window and taking three slow breaths
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pressing your feet into the floor and noticing the texture beneath them
The key is intentionality. You’re not just making tea or breathing... You’re choosing to create a moment of connection with yourself and slow down.
When we’re constantly in motion, our bodies don’t get the chance to register that we’re safe. Tiny rituals act like little anchors throughout the day. They help your nervous system switch out of fight-or-flight and into rest-and-digest mode. Over time, these moments add up, creating a sense of calm that lingers even on busy days.
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Choose a time of day – morning, mid-afternoon slump, or before bed.
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Pick one sensory anchor – scent, texture, warmth, touch, sound, or light
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Keep it short – under five minutes is enough.
- Repeat it daily until your body starts to recognise it as a cue for rest.
Examples of sensory anchors would be:
Warmth: Using a wheat bag heated with a cup of tea
Touch: A sensory arm bracelet, a self hand massage or massaging head and neck
Smell: Using essential oils through a diffuser or in the car, and take some deep breaths
Sound: Take five minutes to listen to some 8D music
Take a moment now. Place one hand on your heart, one on your belly. Inhale gently. Exhale slowly. Feel that? That’s your nervous system remembering how to exhale.
You don’t need grand gestures. You just need small, kind ones.
