Combining Weight Loss and Team Building for Corporate Wellbeing


Combining Weight Loss and Team Building for Corporate Wellbeing

Investing in corporate wellbeing is crucial for modern organisations to thrive against competitors. New research shows that organisations that value corporate wellness and a healthy company culture are more likely to attract and retain high-quality talent. 42% of job seekers report that wellness perks and benefits such as corporate wellness programs are an essential part of their final decision when looking at employers.

Aside from boosting employee morale and productivity, corporate wellness can also help promote individual health and well-being — namely, helping employees maintain healthy habits to stay on track with health goals and keep a healthier lifestyle. By encouraging employees to set achievable goals and work with a team of colleagues to achieve those goals, organisations can improve overall employee health and well-being.

One key aspect of corporate wellness initiatives is weight loss or weight management programmes. Below, we’ll look at why weight management in the workplace is important and some ways organisations can combine weight loss and team-building concepts to enhance corporate wellbeing:

Weight management in the workplace

Nowadays, more and more organisations are recognising the impact of weight-related concerns — such as obesity — in the workplace. Employees who are overweight and obese typically face stigmatisation, social devaluation, and discrimination in various social settings, including the workplace.

Some of the common weight-based stigma occur as early as recruitment and selection stages, with employers often holding stereotypical misconceptions about people living with obesity. Aside from negatively impacting workplace relationships, obesity can also put employees in unfavourable positions or more challenging areas of work with fewer opportunities to perform well.

To help counter this ongoing structural and systematic disadvantage, more employers are investing in workplace weight loss or weight management programmes to support their employees. Sometimes, these weight management initiatives also include general health and wellness, making them beneficial for employees who aren’t overweight or obese and a great exercise in team building.

Talk to us about our wellbeing assessments where we can help you look at all areas of wellbeing including diet. We are also a herbalife provider so can offer discounts off herbalife products.

Weight loss and team building

Below, we’ll look at a few ways organisations can invest in corporate well-being, weight management, and team building to improve workplace relationships and overall wellness.


Weight loss classes/workshops

Group weight loss classes or workshops are a great way to get employees involved and working towards a common wellness goal. By simply searching “weight loss classes near me,” organisations can access both in-person and virtual weight loss workshops that can be held for different teams or departments.

Weight loss classes are a great way to connect with qualified expert coaches who can teach the proper techniques and tools to help employees reach their health goals and maintain them in the long-term. By doing it in groups, employees can also help motivate each other and hold one another accountable.

Weight Watchers and Slimming World started the trends but Herbalife Nutrition Club’s and numerous other local offerings are helping people to stay accountable and find others on a similar journey.

Wellness retreats

Another way to combine weight loss and team building is by organising wellness retreats that focus on various aspects of wellness. This allows employees some time away from the office and workplace to connect with nature while bonding with their fellow colleagues.

Some of the popular types of wellness retreats these days include digital detox retreats that focus on nature immersion and real-life connections. Mindful eating and weight loss retreats are also increasingly popular as they offer alternatives to restrictive diets and gruelling workout routines — instead focusing on mindful cooking and eating and nutrition education. Our favourite retreats include fitness and yoga retreats, creating plenty of space for rest and recovery.

But how do you recreate this in a workplace? Did you know many innovative companies are now offering their staff wellness retreats as part of their team days? Team building events such as a fitness challenge or escape room can be included so that it becomes part of team culture and not seen as something too fluffy. Leadership teams are also going away for a couple of nights where the focus is team building and the business as well as fitness, weight loss and fun. Workshops are included on weight loss, nutrition, exercise as well as coaching around habits, lifestyle, wellbeing techniques and hacks. Often set at a golf and spa resort these events offer something for everyone together as well as time to relax and unwind.

Ultimately, these group activities are a great way for employees to bond and connect with each other outside of the workplace setting while providing an avenue for them to pursue healthier habits and become more in tune with their bodies and well-being. By investing in corporate wellness initiatives, organisations can promote a healthier working culture that is reflected through increased productivity and employee wellbeing.

We help organisations run their own wellness retreats, from team days to leadership team overnighters. So if you are thinking of doing something different for your team away day let us know. We connect and partner with some amazing wellbeing businesses to offer you anything from inspirational speakers and energetic workshops, right through to yoga, soundbath and relaxation breathwork sessions, even including ice baths for those who are brave enough. We love integrating business coaching into wellbeing and lifestyle and what better way to do this than a retreat.


10 Ways to Practice Mindfulness in Daily Life

What is Mindfulness?


Mindfulness is a mental practice and a way of life that involves intentionally focusing your attention on the present moment. It’s about being fully aware of your thoughts, emotions, bodily sensations, and the world around you without judgment. In essence, it’s the art of living in the here and now, rather than dwelling on the past or worrying about the future.

Mindfulness encourages a non-reactive and compassionate attitude towards your experiences, allowing you to navigate life’s challenges with greater clarity and inner peace. This practice has been shown to reduce stress, improve emotional well-being, enhance concentration, and promote overall mental and physical health. It’s a simple yet profound concept that empowers individuals to cultivate a deeper connection with themselves and the world, fostering a greater sense of balance and contentment in their lives.


10 Ways to Practice Mindfulness in Daily Life:


1. Start your day mindfully




Starting your day mindfully can have a profound impact on your overall well-being and how you navigate the hours ahead. Rather than launching into your day on autopilot, this practice invites you to be intentional and present. Begin by gently awakening your senses. As you wake up, take a few moments to lie still and become aware of your breath. Inhale deeply and exhale slowly, feeling the gentle rise and fall of your chest. This simple act of conscious breathing helps you transition from sleep to wakefulness, grounding you in the present moment.

Next, as you go about your morning routine—whether it’s preparing a cup of coffee, taking a shower, or dressing for the day—do so with mindfulness. Engage fully in each activity, savouring the sensations and details. Feel the warmth of the water on your skin, the aroma of your morning beverage, or the texture of your clothing. By anchoring your attention in these experiences, you cultivate a sense of gratitude for the ordinary moments that make up your life.

Simultaneously, set a positive intention for the day ahead. Consider what you hope to accomplish, how you want to approach challenges, and the kind of energy you want to bring to your interactions. This intention serves as a guiding light, reminding you of your values and aspirations. It can be as simple as “I intend to approach today with patience and kindness” or “I aim to tackle my tasks with focus and determination.”

Starting your day mindfully in this way doesn’t require much time but can set a transformative tone. It allows you to carry the mindfulness cultivated in those quiet morning moments into the hustle and bustle of the day, enhancing your ability to respond to situations with greater calm, clarity, and resilience. Ultimately, it’s a small investment in yourself that pays dividends in terms of well-being and personal growth.


2. Mindful breathing




Mindful breathing is a foundational practice in the realm of mindfulness, and it serves as a powerful tool for centreing yourself in the present moment. The act of focusing on your breath can have a calming and grounding effect on your mind and body, making it an invaluable skill for navigating the challenges and stresses of daily life.

One effective technique you can explore is the “4-7-8 breath.” To begin, find a quiet and comfortable space where you won’t be disturbed. Sit or lie down in a relaxed posture. Close your eyes if it helps you concentrate, although it’s not necessary.

Here’s how the 4-7-8 breath works:

Inhale: Breathe in deeply through your nose to the count of four seconds. Feel the air fill your lungs, expanding your chest and abdomen.

Hold: Pause for a count of seven seconds. During this moment, observe the stillness and the fullness of your breath.

Exhale: Exhale slowly and completely through your mouth for a count of eight seconds. Release any tension and allow your body to relax.

Repeat this cycle several times, and with each breath, you’ll find yourself becoming more anchored in the present moment. The 4-7-8 breath is a wonderful technique for reducing stress, calming anxiety, and preparing your mind for mindful awareness.

Alternatively, you can practice mindful breathing by simply paying attention to your natural breath without trying to control it. Sit quietly and bring your attention to your breath as it flows in and out. Observe the rise and fall of your chest or the sensation of the breath at your nostrils or in your abdomen. If your mind wanders, gently guide it back to your breath without judgment.

These mindful breathing practices not only help you stay present but also create a mental space in which you can observe your thoughts and feelings with detachment. This awareness enables you to respond to life’s challenges with greater equanimity and make more conscious choices about how you engage with the world around you. Over time, mindful breathing can become a valuable tool for enhancing your overall sense of well-being and inner peace.


3. Mindful eating




Mindful eating is a practice that invites you to transform your daily meals into moments of nourishment, pleasure, and self-awareness. In our fast-paced, multitasking society, we often rush through our meals without truly savoring or appreciating the food we consume. Mindful eating encourages a different approach, one that fosters a deeper connection to your food and your body.

To engage in mindful eating, start by setting the stage for a mealtime ritual. Choose a quiet and comfortable place to dine, free from distractions like smartphones, TV, or work-related materials. This designated space allows you to create a mindful atmosphere where you can fully immerse yourself in the act of eating.

As you begin your meal, take a moment to pause and express gratitude for the food in front of you. Consider the journey that brought it to your plate—the farmers, the ingredients, and the hands that prepared it. This simple act of acknowledgment cultivates a sense of appreciation and presence.

Now, as you pick up your utensils or use your hands, pay close attention to each bite. Notice the textures, temperatures, and aromas of the food. Take your time to chew slowly and thoroughly, savoring the flavors that unfold in your mouth. Allow yourself to fully experience the taste sensations, the subtle nuances of each ingredient, and the way they interact.

Be mindful of your body’s cues throughout the meal. Pay attention to your hunger and fullness signals. Eat until you’re comfortably satisfied, rather than finishing your plate out of habit or compulsion. Mindful eating encourages you to honor your body’s needs and establish a healthier relationship with food.

Furthermore, by eliminating distractions during meal times, you create an opportunity to engage with your food and those you may be dining with on a deeper level. Conversations can flow more freely, and the simple act of sharing a meal can become a more meaningful and social experience.

Incorporating mindful eating into your routine not only enhances your appreciation for food but also promotes better digestion, reduced overeating, and an increased awareness of your body’s nutritional needs. It’s a practice that encourages mindfulness in one of our most fundamental daily activities, transforming the way you relate to food and nourishing both your body and mind.


4. Nature walks




Nature walks offer a profound opportunity to reconnect with the natural world, providing a welcome respite from the demands and distractions of modern life. Whether you embark on a leisurely stroll through a local park or venture into the depths of the woods for a more extensive hike, immersing yourself in nature can have a profound impact on your overall well-being.

During your nature walk, aim to engage all your senses fully:

Sight: Gaze at the intricate patterns of leaves, the play of light through the trees, and the colors of the flowers. Observe the wildlife, whether it’s the graceful flight of a bird or the industrious activity of insects.

Sound: Listen to the symphony of nature—the rustle of leaves in the wind, the chirping of birds, the babbling of a brook, or the distant murmur of the forest. Allow these natural sounds to soothe and ground you.

Touch: Run your fingers over the bark of a tree, feel the texture of different leaves, and experience the sensation of the earth beneath your feet. Touch the natural world around you to connect with its tangible presence.

Smell: Inhale deeply and appreciate the earthy scents of the forest, the sweet fragrance of flowers, or the fresh aroma of the outdoors. Let these natural odors awaken your senses.

Taste: If you encounter edible plants like berries or herbs on your walk (and you’re certain of their safety), taste them mindfully. Experience the unique flavors of the wild.

Allow nature to guide your pace. Walk slowly, take your time, and resist the urge to rush. The goal is not to reach a destination but to be fully present in the journey.

Nature walks have been shown to reduce stress, lower blood pressure, and elevate mood. They provide a sense of tranquility and connection to the natural world, fostering a profound sense of grounding and balance. Whether you seek solace in the quiet of a forest or the serenity of a park, spending time in nature can be a rejuvenating and mindful experience, helping you to recharge and find inner peace.


5. Digital detox




Digital detox is a practice aimed at finding a healthier and more mindful balance in our increasingly screen-dominated lives. The constant lure of digital devices can consume our attention and steal away precious moments that could be better spent on meaningful and fulfilling activities. To counter this, consider implementing regular digital detox sessions into your daily routine.

Set Boundaries: Start by establishing clear boundaries for your screen time. Designate specific periods during the day when you’ll disconnect from your digital devices. This can be during meals, in the evening, or before bedtime. These “tech-free” periods create space for you to focus on other aspects of life.

Unplug and Reconnect: During your digital detox, unplug from your devices entirely. Turn off notifications, put your phone on silent, or leave it in another room. This deliberate act of disconnection allows you to fully engage with the world around you without constant distractions.

Engage in Analog Activities: Use your tech-free time to engage in analog activities that nourish your mind and soul. Read a book, go for a walk, practice a hobby, or have a face-to-face conversation with a loved one. These activities not only bring joy but also help you reconnect with the present moment.

Mindful Reevaluation: Reflect on how you feel during and after your digital detox sessions. Notice any changes in your mood, stress levels, or overall well-being. This self-awareness can motivate you to continue the practice and make necessary adjustments.

Prioritize Meaningful Content: When you do use digital devices, be intentional about the content you consume. Choose content that educates, inspires, or brings you joy. Be mindful of the time you spend on social media and consider curating your online experience to align with your values.

Tech-Free Zones: Designate certain areas of your home, such as the bedroom or dining area, as tech-free zones. These spaces can serve as sanctuaries where you connect with loved ones or create a peaceful atmosphere for rest and relaxation.

Digital detox is not about shunning technology entirely but about fostering a healthier relationship with it. By regularly disconnecting from screens and being present in the real world, you can regain control of your time, enhance your overall well-being, and ensure that technology enriches rather than detracts from your life. It’s a practice that encourages mindful usage of digital devices, allowing you to savor life’s moments to the fullest.


6. Gratitude journaling




Gratitude journaling is a simple yet potent practice that can transform your perspective on life and promote mindfulness and contentment. By dedicating a few moments each day to acknowledge and document the things you’re grateful for, you cultivate a deeper sense of appreciation for the present moment and the positive aspects of your life.

Daily Ritual: Begin by setting aside a specific time each day to write in your gratitude journal. Many people find it beneficial to do this either in the morning to start the day with a positive mindset or in the evening to reflect on the day’s blessings before sleep.

Reflect on the Positive: In your journal, jot down the things you are grateful for. These can range from significant life events to small, everyday moments of joy. It could be as simple as the warmth of the sun on your face, a kind word from a friend, or a moment of laughter with family.

Details Matter: While listing items, take a moment to delve into the specifics. Describe why you are grateful for each entry and how it makes you feel. This practice encourages you to fully savor and relish these moments, fostering a deeper connection to the positive aspects of your life.

Mindful Awareness: As you engage in gratitude journaling, you develop a heightened awareness of the abundance and beauty present in your daily experiences. This awareness extends your mindfulness beyond the journaling practice, helping you to be more present and appreciative in all aspects of your life.

Shift in Perspective: Over time, gratitude journaling can lead to a profound shift in your perspective. It can help you focus on what you have rather than what you lack, promoting contentment and reducing feelings of stress or anxiety.

A Record of Joy: Your gratitude journal serves as a tangible record of joy and positivity in your life. On difficult days, you can revisit your entries to remind yourself of the countless reasons to be grateful, providing solace and encouragement.

Gratitude journaling is a testament to the transformative power of mindfulness. It trains your mind to actively seek out and appreciate the beauty and goodness in everyday life. By incorporating this practice into your daily routine, you can cultivate a deep sense of gratitude that enriches your overall well-being and enhances your connection to the present moment.


7. Mindful body-scan




Mindful Body Scan is a powerful meditation technique that facilitates a deep connection between your mind and body, fostering self-awareness and relaxation. This practice involves systematically shifting your attention throughout your body, from head to toe, and paying close attention to physical sensations. By doing so, you can identify areas of tension or stress and work on releasing them, promoting both mental and physical well-being.

Set the Scene: Begin by finding a quiet and comfortable place where you won’t be disturbed. You can either lie down on your back with your arms at your sides or sit in a comfortable chair with your feet flat on the floor. Close your eyes if it helps you concentrate.

Focus on Your Breath: Start by taking a few deep breaths to calm your mind and bring your attention to the present moment. Inhale deeply through your nose, and exhale slowly through your mouth. Feel the rise and fall of your chest or the expansion and contraction of your abdomen.

Systematic Scanning: Begin the body scan by directing your attention to your toes. Notice any sensations, tension, or discomfort in this area. Without judgment, simply observe what you feel. As you become aware of any tension, imagine your breath flowing into that area, releasing the tightness with each exhale.

Progress Upwards: Slowly move your attention up through your feet, ankles, calves, knees, thighs, and so on, until you’ve scanned your entire body, all the way to the top of your head. Pay attention to each part of your body, acknowledging any sensations that arise.

Release Tension: When you encounter areas of tension or stress, use your breath to help release it. As you breathe out, visualize the tension dissipating, leaving your body relaxed and at ease.

Mindful Observation: Throughout the body scan, practice non-judgmental observation. Avoid labeling sensations as “good” or “bad.” Instead, simply observe them with curiosity and acceptance.

Closing the Scan: After completing the body scan, take a few moments to reflect on how your body feels as a whole. Notice any changes in tension or relaxation. Embrace the sense of connectedness between your mind and body.

Regular Practice: The more you engage in body scan meditation, the better you become at identifying and managing areas of tension or stress. This practice not only fosters physical relaxation but also enhances mindfulness, self-awareness, and your ability to respond to stress in a healthy way.

The Mindful Body Scan is a valuable tool for promoting relaxation and reducing stress in your daily life. It allows you to tune in to the subtle signals your body sends, helping you maintain a harmonious balance between your physical and mental well-being.


8. Mindful communication




If your workplace is equipped with the convenience of shower and changing facilities, consider it a valuable asset that can significantly enhance your bicycle commuting experience. Embracing these amenities can make a world of difference in how you approach your workday.

Imagine arriving at your workplace, not only on time but also feeling refreshed and revitalized. The luxury of a quick shower after your ride can wash away the exertion of the journey, leaving you feeling invigorated and ready to tackle your tasks with renewed energy. Shedding your cycling gear and stepping into fresh clothes not only maintains your professional appearance but also contributes to your comfort throughout the day.

This transition from bicycle to desk becomes remarkably seamless, both physically and mentally. The soothing effects of the cycling commute, combined with the benefits of a shower, can elevate your mood and clarity of mind. As you start your workday feeling clean and composed, you’re more likely to hit the ground running, approaching your tasks with enthusiasm and focus.

By utilizing workplace shower and changing facilities, you’re capitalising on a unique opportunity to merge the benefits of physical activity with a professional routine. It’s not just about convenience; it’s about creating a holistic experience that contributes to your overall well-being. The physical rejuvenation and mental clarity gained from this practice amplify the rewards of bicycle commuting, making it a sustainable and fulfilling choice.

In the bigger picture, your decision to integrate cycling into your daily routine reflects a commitment to personal health and environmental sustainability. As you skillfully manage your time, prioritise safety, secure your bike, and leverage workplace amenities, you’re not just enhancing your own life – you’re contributing to a greener and healthier future for yourself and the planet. Each pedal stroke becomes a step toward a more vibrant, balanced, and ecologically conscious lifestyle.


9. Mindful reminders




Setting mindful reminders is a practical and effective way to infuse mindfulness into your daily life, helping you stay present and maintain a sense of awareness amidst the hustle and bustle. Here’s how to make the most of these gentle prompts:

Create Mindful Triggers: Select cues or triggers in your environment that can serve as gentle reminders to be mindful. These can be everyday objects like a small stone, a sticky note with an inspiring word, or even a specific location like your desk or a favorite chair.

Choose Meaningful Reminders: Opt for reminders that resonate with you personally and align with your mindfulness goals. Whether it’s a word like “breathe,” “peace,” or “presence,” or a symbol that carries significance for you, make sure it holds meaning and relevance.

Strategic Placement: Place your chosen reminders in strategic locations where you’re likely to notice them frequently. Your desk, computer monitor, bathroom mirror, or the dashboard of your car are all excellent options. The goal is to encounter them regularly throughout the day.

Pause and Reflect: When you come across your mindful reminder, take a moment to pause and reflect. Use this brief interlude to center yourself, take a few mindful breaths, and reorient your focus to the present moment. It’s a mini-meditation in the midst of your daily activities.

Reinforce Mindfulness Habits: Over time, these reminders serve as powerful reinforcements for your mindfulness habits. They gently nudge you to step out of automatic pilot mode and into a state of awareness, helping you navigate challenges with greater clarity and presence.

Rotate and Refresh: To prevent your reminders from becoming mundane, consider rotating them periodically or introducing new ones. This can keep the practice of mindful reminders fresh and engaging.

Customize Your Experience: Feel free to customize your mindful reminders to suit your preferences and creativity. You might choose different colors, textures, or materials for your cues to make them more visually appealing and inspiring.

Mindful reminders are like little anchors that keep you grounded in the present moment throughout your day. They encourage a mindful pause, offering you the opportunity to reset and recenter, even in the busiest of moments. By integrating these cues into your environment, you make mindfulness an integral part of your daily life, helping you cultivate a greater sense of peace and presence.


10. Mindful technology use




Mindful technology use is about transforming our relationship with digital devices and online content, making them tools for personal growth and well-being rather than sources of distraction and stress. Here are some strategies to practice mindful technology use:

Set Clear Intentions: Before engaging with technology, set clear intentions for your usage. Ask yourself why you are using a particular device or app. Is it for work, connection, relaxation, or learning? Having a purpose helps you stay focused and mindful of your tech usage.

Mindful Start and End: At the beginning and end of your tech sessions, take a moment to breathe deeply and center yourself. This brief pause can create a mindful transition into and out of the digital world, helping you maintain awareness while using technology.

Conscious Content Choice: Be deliberate about the content you consume. Instead of mindlessly scrolling through social media or news feeds, choose content that adds value to your life. Follow accounts that inspire, educate, or entertain you in a positive way.

Limit Multitasking: Avoid the temptation to multitask while using technology. Multitasking can lead to fragmented attention and reduced mindfulness. Focus on one task at a time, whether it’s reading an article, watching a video, or engaging in a conversation.

Practice Time Awareness: Set time limits for your tech usage to prevent it from taking over your day. Apps and devices often offer features that allow you to track your screen time. Use these tools to gain insight into your habits and make conscious adjustments.

Mindful Social Media: When using social media, be mindful of how it makes you feel. If certain platforms or accounts consistently evoke negative emotions or comparison, consider limiting your exposure to them. Cultivate a social media environment that supports your well-being.

Tech-Free Zones and Times: Designate specific tech-free zones and times in your daily life. For example, create a rule of no screens during meal times or in the bedroom before sleep. These boundaries help you prioritize face-to-face interactions and relaxation.

Digital Detox Days: Plan occasional digital detox days where you disconnect from technology completely. Use this time to engage in offline activities, connect with nature, or simply enjoy moments of solitude and reflection.

Reflect on Your Tech Usage: Periodically reflect on your tech usage patterns. Are you achieving your intentions, or are you falling into unproductive habits? Adjust your tech habits as needed to align with your mindful goals.

By approaching technology with intention and mindfulness, you can harness its benefits while reducing its negative impact on your well-being. Mindful technology use empowers you to be in control of your digital experiences and ensures that technology serves as a tool for enrichment and connection rather than mindless distraction.

How we Can Help


In conclusion, mindfulness isn’t just a practice; it’s a way of life that can profoundly impact our well-being, relationships, and overall happiness. By incorporating these mindful tips and tricks into your daily routine, you can transform your perspective, savor the present moment, and navigate life’s challenges with greater clarity and resilience.

Remember, it’s perfectly normal to encounter moments of forgetfulness or distraction on your mindful journey. Be patient and gentle with yourself as you develop these practices. Over time, with dedication and practice, mindfulness can become a natural and enriching part of your everyday life.

At [Your Organization Name], we’re committed to supporting you on your path to mindfulness and well-being. Whether through workshops, resources, or personalized guidance, we’re here to help you cultivate a more mindful and fulfilling life. Don’t hesitate to reach out to us for more information or assistance. Together, we can embark on this transformative journey towards greater mindfulness, balance, and joy.


To enquire about family therapy and coaching, please get in contact – Contact | Claire Elmes | InspireYou | Wellbeing (

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Cycle to Work – Making a Smooth Transition to Cycle Commuting

Cycle to Work Day (4/8/23)


As the echoes of Cycle to Work Day from last week linger, we find ourselves inspired by the wonderful momentum that this event brings to promoting sustainable transportation and healthier lifestyles. Embracing the spirit of pedal-powered commuting, we embark on a journey to explore an often-surprising facet of cycling—one that goes beyond physical fitness and environmental consciousness. Join us as we delve into the remarkable link between cycling and mental clarity, shedding light on how the simple act of cycling can offer a refreshing escape for the mind, fostering mental well-being and clarity in the midst of our bustling lives. As we navigate this enlightening path, we’ll uncover the hidden benefits of cycling that extend beyond the physical, leaving you with a renewed appreciation for the tranquil moments that two wheels and an open road can provide.


Tips to Smoothen the Transition to Cycle Commuting:


1. Plan your Route




The success of your bicycle commuting endeavour begins with thorough route planning. While you might be familiar with the usual roads you take by car, cycling routes can be quite different. Look for roads with designated bike lanes or dedicated cycling paths. Mapping apps like Google Maps or specialised cycling route planners can help you identify the most bike-friendly paths in your area.

Before your first workday ride, consider taking a trial run on a non-workday. This allows you to gauge the time it takes and become familiar with the route’s twists, turns, and potential obstacles. Identifying any challenges, such as steep hills or busy intersections, can help you prepare mentally and physically for your daily commute. Remember that shorter doesn’t always mean faster; a slightly longer route with smoother roads and fewer traffic lights might make for a more pleasant ride.


2. Prepare your bike




Your bicycle becomes your trusted companion on your new commuting journey, making its maintenance and condition vital to your overall experience. A well-maintained bike not only ensures a smoother ride but also contributes significantly to your safety on the road.

Start your maintenance routine by paying attention to your bike’s tires. Proper tire pressure is essential for optimal performance. Use a pressure gauge to check and adjust the tire pressure according to the manufacturer’s recommendations. Well-inflated tires provide better traction, smoother handling, and an overall more comfortable ride.

Equally important are your bike’s brakes, which play a crucial role in ensuring your safety. Test your brakes to ensure they engage smoothly and effectively. Squeaky or sluggish brakes should be addressed promptly by a professional mechanic to prevent any potential accidents on the road.

Checking the functionality of your gears is another essential step. Gears that shift accurately and seamlessly not only enhance your riding experience but also make your commute more efficient. Test each gear to ensure it engages without hesitation or resistance.

Lights are a critical aspect of cycling safety, especially if you’ll be riding during early mornings, late evenings, or in low-light conditions. Test your lights to ensure they’re functioning correctly, and replace any dim or malfunctioning bulbs promptly. Adequate lighting makes you more visible to motorists and other cyclists, reducing the risk of collisions.

For those who are less confident in their mechanical skills, seeking professional assistance is a wise choice. Local bike shops offer professional tune-ups that comprehensively assess and address any potential issues with your bicycle. A thorough tune-up includes fine-tuning components, lubricating moving parts, and ensuring that your bike is in optimal working condition.

Regular maintenance not only enhances your cycling experience but also extends the lifespan of your bicycle. A well-maintained bike requires fewer repairs, ensuring that you can confidently navigate your daily commute without the worry of unexpected breakdowns.

Ultimately, treating your bicycle with care and attention is a testament to your commitment to safe and enjoyable cycling. A well-maintained bike not only ensures that you arrive at your destination smoothly but also contributes to a positive cycling culture by setting an example of responsibility and preparedness on the road.


3. Pack efficiently




Efficient packing stands as a cornerstone of a well-executed bicycle commuting routine. Just as you would meticulously prepare for any other aspect of your day, ensuring that you pack thoughtfully can make a world of difference in the quality of your commute.

The first step in mastering the art of efficient packing is to consider the items you’ll require for the day ahead. This entails a bit of foresight. Will you be needing your laptop, notebooks, or documents? How about your lunch and a water bottle? Jot down the essentials and plan accordingly.

Investing in a well-designed backpack or a set of panniers can further enhance your experience. These carrying solutions provide comfort and functionality, allowing you to distribute the weight of your belongings evenly. This not only prevents straining your back but also ensures a smoother ride.

For workplaces equipped with shower and changing facilities, bringing a change of clothes is a strategic move. It allows you to transition seamlessly from your bicycle to your workspace without the discomfort of damp or sweaty attire. Additionally, depending on the forecast, you might need to pack rain gear or extra layers to ensure you’re prepared for any weather conditions.

It’s crucial to remember that carrying excess weight can make your ride more strenuous. Opt for a minimalist approach when packing, bringing only what is necessary for your workday. For those unforeseen flat tire situations, having a repair kit with tools and a spare tube is a smart practice. This way, you’re ready to tackle minor hiccups without derailing your commute.


4. Dress the part




Choosing appropriate clothing for your ride is crucial for comfort and safety. Opt for breathable and moisture-wicking fabrics that can help regulate your body temperature. If you’re commuting in work attire, consider wearing athletic clothes for the ride and changing once you arrive. This can prevent wrinkles and discomfort caused by cycling in restrictive clothing.

Safety should be a top priority, so always wear a helmet. To enhance your visibility, consider wearing bright or reflective clothing, especially during early mornings or late evenings. Reflective accessories, such as armbands or ankle straps, can further increase your visibility to drivers.

By carefully planning your route, preparing your bicycle, packing thoughtfully, dressing appropriately, and focusing on safety, you’ll be well on your way to a successful transition to bicycle commuting. Each step ensures that your daily ride is efficient, comfortable, and, above all, enjoyable.


5. Manage your time




Effectively managing your time is a pivotal component of a successful bicycle commuting routine. It’s not just about the physical act of pedaling; it’s also about planning your journey in a way that ensures a seamless transition between your cycling experience and your workday responsibilities.

To begin, embark on a journey of time calculation. This involves more than just assessing the distance between your home and workplace. Take into account potential delays that can crop up during your commute. While cycling often proves faster than navigating through traffic in a car, it’s prudent to factor in some extra minutes for unexpected circumstances. For instance, a flat tire, sudden rain, or even unexpected road closures can momentarily interrupt your journey. By allowing yourself a buffer of time, you create a sense of flexibility in your schedule. This buffer not only accommodates unforeseen events but also allows you to maintain a sense of calm and composure throughout your journey.

Imagine this scenario: you’ve allowed ample time for your commute, and you’re coasting through your route when you unexpectedly encounter a detour. Thanks to your thoughtful time management, you’re equipped to handle such situations without feeling rushed or stressed. This level of preparedness not only saves you from anxiety but also ensures that you arrive at your destination feeling composed and ready to dive into your work tasks.

Ultimately, effective time management is a cornerstone of a smooth bicycle commuting experience. By taking the time to calculate your journey, allowing for contingencies, and creating a buffer, you’re fostering an environment of tranquillity and preparedness. The goal is to begin your workday with a sense of accomplishment from your morning ride and a readiness to tackle the day’s tasks.


6. Safety first




Prioritising safety when cycling on the road is not just a choice; it’s an imperative. Safeguarding your well-being and that of others requires a steadfast commitment to adhering to traffic rules and adopting defensive cycling practices.

As you embark on your bicycle commute, consider yourself a participant in the symphony of road users. Obeying traffic signals becomes your way of harmonising with the flow, ensuring a smooth and safe journey for everyone. Properly indicating your turns with hand signals communicates your intentions to motorists, allowing them to anticipate your movements. This not only fosters predictability on the road but also contributes to a cooperative atmosphere among all road users.

Wearing a helmet is a fundamental aspect of cycling safety that should never be overlooked. It’s a simple yet crucial piece of equipment that provides protection in the unfortunate event of a fall or collision. Research has consistently shown that wearing a helmet significantly reduces the risk of head injuries, potentially saving lives and preventing severe trauma.

Enhancing your visibility is another essential layer of safety. Equipping your bicycle with front and rear lights increases your visibility to drivers, particularly in low-light conditions or during the early morning and late evening hours. These lights act as beacons, ensuring that you’re noticed from a distance, thus reducing the likelihood of accidents caused by poor visibility.

Incorporating reflective accessories into your cycling gear is yet another proactive step to enhance your visibility. Items like vests, armbands, or ankle straps with reflective elements catch and reflect light, making you stand out even in dimly lit environments. By amplifying your visibility, you’re adding an extra layer of protection that not only safeguards your well-being but also contributes to the overall safety ecosystem on the road.


7. Find somewhere to store your bike




Ensuring that your workplace offers secure bicycle parking is a crucial step in safeguarding your investment in alternative transportation. A secure parking facility not only protects your bike from theft but also provides peace of mind as you focus on your workday. A sturdy lock is an additional layer of security that acts as a deterrent to potential thieves. Opt for high-quality locks that are difficult to compromise, giving you confidence that your bike is protected even when left unattended.

In cases where your workplace doesn’t provide designated bike parking, don’t be disheartened. There are alternatives to explore. Nearby public bike racks can serve as a temporary solution, allowing you to lock up your bike in a visible and secure location. Additionally, inquire about bike-sharing programs available in your area. These programs offer designated parking spots for shared bikes and can be a convenient option for those who cycle to work.

Prioritising the safety of your bicycle is not just about protecting your transportation mode; it’s about ensuring a seamless and stress-free commuting experience. By taking proactive steps to secure your bike, you contribute to the overall success of your bicycle commuting journey. Whether it’s utilising workplace bike facilities, investing in a reliable lock, or exploring community resources like bike-sharing programs, your commitment to bike safety is a testament to your dedication to sustainable and efficient transportation.


8. Shower and changing facilities




If your workplace is equipped with the convenience of shower and changing facilities, consider it a valuable asset that can significantly enhance your bicycle commuting experience. Embracing these amenities can make a world of difference in how you approach your workday.

Imagine arriving at your workplace, not only on time but also feeling refreshed and revitalized. The luxury of a quick shower after your ride can wash away the exertion of the journey, leaving you feeling invigorated and ready to tackle your tasks with renewed energy. Shedding your cycling gear and stepping into fresh clothes not only maintains your professional appearance but also contributes to your comfort throughout the day.

This transition from bicycle to desk becomes remarkably seamless, both physically and mentally. The soothing effects of the cycling commute, combined with the benefits of a shower, can elevate your mood and clarity of mind. As you start your workday feeling clean and composed, you’re more likely to hit the ground running, approaching your tasks with enthusiasm and focus.

By utilizing workplace shower and changing facilities, you’re capitalising on a unique opportunity to merge the benefits of physical activity with a professional routine. It’s not just about convenience; it’s about creating a holistic experience that contributes to your overall well-being. The physical rejuvenation and mental clarity gained from this practice amplify the rewards of bicycle commuting, making it a sustainable and fulfilling choice.

In the bigger picture, your decision to integrate cycling into your daily routine reflects a commitment to personal health and environmental sustainability. As you skillfully manage your time, prioritise safety, secure your bike, and leverage workplace amenities, you’re not just enhancing your own life – you’re contributing to a greener and healthier future for yourself and the planet. Each pedal stroke becomes a step toward a more vibrant, balanced, and ecologically conscious lifestyle.


How we Can Help


As we delve deeper into the discussion on the unexpected connection between cycling and mental clarity, we uncover the remarkable impact that this simple activity can have on our minds. In a modern world bustling with constant stimuli and demands, cycling offers a unique avenue for stepping away from the chaos and allowing our thoughts to settle.

The act of cycling isn’t just about physical movement; it serves as a mental refuge from the noise of our daily lives. The rhythmic motion of pedaling, the feel of the wind against our skin, and the changing scenery can collectively create a meditative experience. This immersion in the present moment, away from the screens and notifications, allows our minds to breathe and untangle from the webs of stress and worry. The solitude and tranquility of a cycling journey offer us an opportunity to process our thoughts, find mental clarity, and gain a fresh perspective on our challenges.

At Inspire You, we deeply value the significance of nurturing our mental well-being. We understand that achieving a balanced and fulfilling life requires intentional effort. That’s why our range of services is tailored to provide you with the tools and guidance necessary for your journey towards inner harmony. Our workshops, therapies, and personalized coaching are designed to support you in your pursuit of mental clarity and overall wellness. Just as cycling can clear the mind, our offerings aim to clear the path toward a more empowered and fulfilled version of yourself. As you continue to embrace the benefits of cycling, remember that Inspire You is here to stand by your side, offering support and insights every step of the way.


To enquire about family therapy and coaching, please get in contact – Contact | Claire Elmes | InspireYou | Wellbeing (

Or book a discovery call at a time that suits you – Select a Date & Time – Calendly


Positive Affirmations

5 Benefits of Positive Affirmations for Children

What are Positive Affirmations?


Parenting is quite the adventure, filled with soaring highs and occasional bumps in the road. Amidst this whirlwind, there’s a fantastic tool that can truly shape your child’s emotional landscape – positive affirmations. These seemingly simple statements have a remarkable power to shape how your child sees themselves, boost their self-worth, and fill them with optimism that’ll accompany them through life.

Positive affirmations are like little empowering messages you share with your child. Think of them as positive thoughts that your child can repeat to themselves. These uplifting statements can help boost their confidence, inner strength, and overall happiness.

Imagine this: your little one standing in front of the mirror, saying things like “I can do great things” or “I’m kind and caring.” When they say these positive words regularly, it’s like planting seeds of goodness in their growing minds. Just like sunlight helps a plant grow, these affirmations help your child’s self-belief flourish.

We’ll also explore the science behind positive affirmations and how they shape your child’s brain. We’ll uncover how affirmations make them more self-aware, build resilience, and create a positive connection with themselves and the world. Join us on this journey as we uncover the secrets to nurturing a confident, empowered, and emotionally strong child through the incredible practice of positive affirmations.


The Benefits of using Positive Affirmations with your Kids:


1. Cultivating self-confidence




Positive affirmations serve as building blocks for a child’s self-confidence, much like laying the foundation for a sturdy house. When you guide your child to repeat affirmations like “I am capable,” “I am strong,” or “I believe in myself,” you’re helping them construct a sense of self-worth. These affirmations become an integral part of their inner thoughts, acting as a consistent reminder of their abilities and strengths.

Think of positive affirmations as tools that help your child develop a strong self-image. By regularly reciting affirmations, they’re reinforcing the notion that they possess inherent qualities that contribute to their capabilities. This repetition is akin to reinforcing the foundation of a house, ensuring its stability and durability.

Over time, these affirmations become like familiar landmarks in their minds, providing a reassuring sense of identity. Just as a reliable compass guides a traveller, these affirmations guide your child’s self-perception. They act as a source of encouragement, reminding your child that they have the resources within themselves to tackle challenges and navigate life’s ups and downs.

As your child continues to practice positive affirmations, their self-confidence grows stronger, much like a house that becomes more resilient with each brick laid. Armed with this enhanced self-assuredness, your child is better equipped to face uncertainties and setbacks, just as a well-built house stands firm against the elements. By nurturing this foundation of self-confidence, you’re setting your child on a path towards a more assured and empowered outlook on life.


2. Fostering a positive mindset




Equipping your child with a positive mindset is akin to providing them with a lifelong compass that points towards optimism and resilience. Positive affirmations act as the key that unlocks this invaluable mental treasure. When you introduce affirmations such as “I can handle anything that comes my way” or “I choose to focus on the good,” you’re giving your child a powerful tool that shapes their perspective on life.

Consider positive affirmations as a pair of rose-tinted glasses that your child can choose to wear. By encouraging them to adopt affirmations, you’re inviting them to view life’s situations through a lens of possibility and potential. Much like these glasses help them see the world in a more vibrant light, positive affirmations help them perceive challenges as stepping stones towards personal growth.

Affirmations create a mental landscape where obstacles become opportunities for learning and achievements are celebrated with renewed vigour. This practice empowers your child to reframe setbacks as temporary detours on their journey, rather than roadblocks. Just as a navigator uses a compass to steer a ship through stormy seas, your child can rely on positive affirmations to navigate through life’s twists and turns.

As they repeat these affirmations, they’re essentially programming their minds to seek out the silver lining, even in the cloudiest of situations. This positive reinforcement nurtures their ability to embrace life with a sense of hope and anticipation. With every affirmation, you’re guiding your child to approach challenges with determination, to bounce back from setbacks, and to greet each day as a new canvas on which they can paint their aspirations. By fostering this positive mindset through affirmations, you’re providing your child with a lifelong gift that empowers them to thrive, no matter what comes their way.


3. Developing emotional resilience




In a world that can often be as tumultuous as it is exciting, the practice of positive affirmations offers children a shield against the storms of negative self-talk and self-doubt. Affirmations like “I am strong even when things are tough” or “I have the courage to face my fears” are not just words; they are the foundation of emotional resilience. Imagine these affirmations as building blocks that construct a shield within your child’s mind—equipping them with the necessary tools to navigate the complex terrain of their emotions.

When your child recites these affirmations, they are essentially crafting their own emotional armour. This armour isn’t impervious to feeling, but rather, it empowers them to face their emotions head-on. It helps them confront the uncertainties and challenges of life with a sense of fortitude and courage. Consider the practice of positive affirmations as a training ground for emotional resilience. Each affirmation they repeat is a metaphorical weight they lift, strengthening their emotional muscles. Just as physical exercise builds physical strength, affirmations cultivate a robust sense of emotional endurance. Through repetition and belief, children begin to see themselves as capable of handling whatever comes their way.

This newfound emotional resilience isn’t about suppressing or denying feelings. Instead, it’s about acknowledging the feelings, understanding their impact, and choosing to respond in a way that aligns with their inner strength. As your child weaves positive affirmations into their daily life, they learn that emotions are like waves—they may rise and fall, but they can be navigated with grace and courage. With each affirmation, your child engrains the message that they are not defined by their emotions, but rather, they have the power to rise above them. Through this practice, they cultivate the ability to bounce back from setbacks, navigate the complexities of relationships, and emerge from challenges with a deeper understanding of themselves and the world around them.


4. Nurturing kindness and empathy




Positive affirmations offer more than just a confidence boost; they can lay the foundation for fostering kindness and empathy in your child’s character. When your child repeats affirmations like “I am kind and caring” or “I treat others the way I want to be treated,” they’re not just mouthing words – they’re cultivating a sense of empathy that can shape their interactions with others.

Think of these affirmations as tools that help your child develop a sense of understanding and consideration for others. With each repetition, they reinforce the idea that being kind and compassionate is a fundamental part of who they are. This practice helps them recognise that their actions have an impact on those around them, encouraging them to approach relationships and interactions with empathy.

By integrating positive affirmations into their daily routine, your child is essentially practicing empathy. These affirmations serve as reminders to put themselves in others’ shoes, to listen actively, and to show kindness in various situations. As they internalise these values, they become more attuned to the needs and feelings of others.

What’s more, this practice doesn’t just stop at individual growth; it extends to creating a more compassionate environment. The ripple effect of your child’s kind and empathetic actions can influence their peers, friends, and even the broader community. Positive affirmations become a vehicle for teaching your child the importance of fostering positive connections and contributing to a harmonious and understanding world.


5. Enhancing focus and goal-setting




Positive affirmations play a vital role in helping children harness their focus and set meaningful goals. Think of affirmations as a tool that directs a child’s attention and energy towards their aspirations, much like a compass pointing them in the right direction.

When children repeat affirmations like “I am dedicated to my studies” or “I am committed to becoming better every day,” they’re essentially creating a mental roadmap to their goals. These affirmations help instil a mindset of determination and hard work, fostering a sense of perseverance. With consistent repetition, children internalise the idea of intentional goal-setting and develop the habit of taking purposeful actions toward their dreams.

Positive affirmations empower children to shape their own path toward success. By actively integrating affirmations into their daily routine, children learn the art of focusing their efforts and energy on specific objectives. This practice helps them develop clarity in their intentions, which in turn guides them in making choices that align with their aspirations.

Much like a flashlight illuminates a path, affirmations shine a light on the journey towards achieving goals. Through the power of positive affirmations, children gain the confidence to navigate challenges, stay on course, and embrace their potential. This practice serves as a valuable tool in nurturing a focused and goal-oriented mindset, helping children uncover their inner strengths and accomplish remarkable achievements.


Ready to incorporate positive affirmations?


At Inspire You, we are dedicated to empowering families through our comprehensive family therapy and lifestyle coaching services. We understand that parenthood is a dynamic journey filled with joys, challenges, and constant growth. Our family therapy sessions provide a safe and supportive space for you and your children to navigate through various life stages, strengthen relationships, and foster effective communication.

Our experienced therapists work collaboratively with you to address family dynamics, enhance problem-solving skills, and create a harmonious environment where everyone can thrive. Through open dialogue and personalised guidance, we help you develop strategies to manage conflicts, facilitate healthy discussions, and cultivate a strong sense of connection among family members.

In addition to family therapy, our lifestyle coaching is designed to empower parents in their roles and equip them with practical tools to lead balanced and fulfilling lives. We understand that the well-being of parents directly influences the well-being of the entire family. Our coaching sessions focus on areas such as time management, stress reduction, self-care, and goal-setting. By implementing positive lifestyle changes, you can create a nurturing and supportive atmosphere for your children to flourish.



To enquire about family therapy and coaching, please get in contact – Contact | Claire Elmes | InspireYou | Wellbeing (

Or book a discovery call at a time that suits you – Select a Date & Time – Calendly



Small Gestures to make a Positive Impact

Samaritans Awareness Day 2023


Welcome to our latest blog post, all about the power of small gestures and how they connect to Samaritans Awareness Day 2023, which we celebrated on Monday. At Inspire You, we believe that even the tiniest acts of kindness can have a huge impact on someone’s mental health and overall well-being.

Samaritans Awareness Day serves as a powerful reminder of the importance of mental health support and suicide prevention. It’s a day dedicated to raising awareness and breaking down the stigma surrounding mental health struggles. As we reflect on this significant event, we’re inspired to explore the positive influence small gestures can have on the lives of others. It’s a way to show our support, empathy, and compassion for those around us.

In this blog post, we’ll delve into a collection of day-to-day gestures that can brighten someone’s day, lift their spirits, and foster a sense of connection and understanding. We’ll share simple yet meaningful actions that not only promote kindness but also contribute to creating a more compassionate and caring community. Whether it’s a sincere compliment, an encouraging text, or a small act of kindness for a stranger, each gesture has the potential to make a real difference in someone’s life. So, let’s explore these heart-warming gestures and see how we can all make a positive impact, while also supporting the cause of mental health awareness. Together, let’s spread positivity and show that we care!


5 Small Gestures to make a Positive Impact:


1. Offer a genuine compliment to someone, highlighting their strengths and achievements




Offering a genuine compliment to someone is a simple yet powerful gesture that can have a lasting impact on their well-being. When we take the time to acknowledge and highlight someone’s strengths and achievements, we are not only showing appreciation for their efforts but also providing them with a much-needed boost to their self-esteem. Knowing that their positive qualities are recognised and valued by others can instill a sense of validation and self-worth, which is essential for building a healthy sense of confidence.

A sincere compliment goes beyond superficial praise; it demonstrates a genuine interest in the person and their accomplishments. By expressing our admiration for their hard work or talents, we create a positive and supportive environment that encourages personal growth and development.

Moreover, the act of giving a compliment can also bring joy to the giver, fostering a sense of connection and happiness. It’s a beautiful way to spread positivity and make someone’s day a little brighter. So, let’s make it a habit to lift others up with our words and show them that their unique strengths and achievements are truly valued. After all, a kind word can create a ripple effect of positivity, making the world a better place, one compliment at a time.


2. Practice active listening when someone needs to talk, showing empathy and understanding




Practicing active listening when someone needs to talk is a powerful way to offer support and show that you genuinely care. It involves more than just hearing the words; it’s about being fully present and engaged in the conversation. When you give your undivided attention to the speaker, you create a safe and nurturing environment that encourages open communication.

By actively listening, you demonstrate empathy and understanding, allowing the person to express their thoughts and emotions freely. With your non-judgmental approach, they can feel comfortable sharing even their deepest concerns and fears. This kind of empathetic listening is incredibly comforting and therapeutic, as it validates their experiences and feelings.

In a world full of distractions and constant busyness, taking the time to be present and actively listen to others is a precious gift. It shows that you value their feelings and respect their perspective. So, the next time someone needs a listening ear, practice active listening, and you’ll be amazed at the positive impact it can have on their well-being and the depth of connection it can foster between you both.


3. Send an encouraging text or message to let someone know you are thinking of them




Sending an encouraging text or message to let someone know you are thinking of them is a beautiful way to connect and show your care, especially in our fast-paced and busy lives. A simple gesture like this can make a significant difference in someone’s day, brightening their spirits and warming their heart.

In a world where we are often caught up in our own routines and responsibilities, reaching out with a thoughtful message can make the recipient feel seen and valued. It lets them know that they are not alone and that they have someone who cares about their well-being. Even a brief “thinking of you” or “hope you’re doing well” can make a person feel uplifted and supported.

Small acts of kindness, like sending a heartfelt message, can go a long way in strengthening bonds and creating a sense of community. So, take a moment to brighten someone’s day with a thoughtful text or message. You never know how much your words of encouragement might mean to them and how much positive impact it can have on their mental and emotional well-being.


4. Hold the door open or perform a small act of kindness for a stranger




These random acts of kindness may seem small, but they carry the power to create a ripple effect of positivity. When we extend a helping hand or a friendly gesture to someone we don’t know, we break down barriers and build a sense of connection. It’s a way of acknowledging the humanity in each other and reminding ourselves that we are all in this together. Whether it’s a warm smile, a kind word, or assisting someone with a heavy load, these simple acts can make a stranger feel seen and valued.

In a world that sometimes feels distant and disconnected, these small gestures serve as reminders that compassion and kindness are alive and well. So, let’s make a conscious effort to spread positivity in our community by embracing these acts of kindness. The more we practice them, the more we contribute to creating a more caring and supportive world for everyone.


5. Remember and acknowledge important dates or events in someone’s life




Remembering and acknowledging important dates or events in someone’s life is a heartfelt way to express your love and appreciation for them. When you make an effort to remember birthdays, anniversaries, or significant milestones, it demonstrates that you value their presence in your life. It’s a testament to the special connection you share and the significance they hold in your heart.

Sending a thoughtful card or a small gift on these occasions adds a personal touch that can truly make the person feel celebrated and cherished. It shows that you took the time to think of them and go the extra mile to make their day memorable. This kind of gesture strengthens emotional bonds and fosters a sense of belonging, as it lets the person know that they are not alone and that they have someone who cares deeply about their happiness.

Acknowledging these important dates also creates beautiful memories that the person can hold dear for years to come. It’s an opportunity to celebrate their journey and accomplishments, acknowledging their growth and triumphs. By being present and sharing in their joy, you become an integral part of their life story, adding depth and meaning to your relationship.

In a world that can sometimes feel impersonal and fast-paced, remembering and acknowledging these moments is a way to slow down and appreciate the people who matter most. It reinforces the bond between friends, family, or loved ones and brings warmth and love to both the giver and the receiver. So, let’s make it a priority to mark these special occasions with heartfelt gestures that show just how much the people in our lives mean to us.


Need to talk to someone?


In times of need or when you simply want someone to talk to, remember that there are caring and compassionate ears ready to listen. The Samaritans helpline (call: 116 123, or text SHOUT to 85258) offers a safe space for those struggling with their mental health, providing valuable support and understanding.

Additionally, here at Inspire You, we also offer one to one therapy, where you can explore your thoughts, feelings, and emotions in a confidential and nurturing environment. Our team of dedicated therapists is committed to helping you find solace and empowerment on your journey toward improved well-being. Remember, you don’t have to face life’s challenges alone; reach out, talk, and let the power of conversation guide you to a place of strength and resilience. Together, we can create a community of support, where no one ever has to feel unheard or isolated. You matter, and your story is worth sharing. So, don’t hesitate to take that first step, and know that we are here to listen and support you every step of the way.


To enquire about –, please get in contact – Contact | Claire Elmes | InspireYou | Wellbeing (

Or book a discovery call at a time that suits you – Select a Date & Time – Calendly



How to Declutter your Mind and Create a Peaceful Life

What do we mean by ‘Declutter’ your mind?


In a world filled with constant noise and distractions, finding clarity and inner peace can seem challenging. But what if we told you that decluttering your mind could be the key to unlocking a peaceful life?

Decluttering your mind goes beyond simply tidying up your thoughts—it involves actively identifying and releasing the mental clutter that accumulates from stress, worries, negative beliefs, and distractions. Just like decluttering a physical space, decluttering your mind involves creating a sense of spaciousness and organisation within your thoughts and emotions. By doing so, you can experience increased mental clarity, improved focus, reduced anxiety, and a greater capacity to handle life’s challenges with ease.

So, how can you begin the process of decluttering your mind? It starts with self-awareness and an intention to let go of what no longer serves you. Throughout this blog post, we will share actionable tips and techniques that can empower you to declutter your mind and create a peaceful inner environment. From practicing mindfulness and setting priorities to cultivating gratitude and establishing healthy boundaries, you will discover an array of strategies that will guide you on this transformative journey.


7 Actionable Tips to Declutter your Mind and Create a Peaceful Life:


1. Practice Mindfulness




Mindfulness is a powerful tool for decluttering your mind and cultivating a sense of inner peace. It involves intentionally bringing your attention to the present moment, without judgment or attachment to thoughts, emotions, or external distractions. By practicing mindfulness, you can develop a heightened awareness of your thoughts, feelings, and sensations, allowing you to observe them from a place of non-reactivity and non-attachment.

One effective way to incorporate mindfulness into your daily routine is through meditation. Find a quiet and comfortable space where you can sit or lie down. Close your eyes, take a deep breath, and bring your attention to the sensation of your breath entering and leaving your body. As thoughts arise, simply observe them without judgment and gently guide your focus back to the breath. Meditation helps train your mind to become more present, focused, and aware.

In addition to formal meditation, you can infuse mindfulness into your everyday activities. Whether you’re eating, walking, or engaging in a conversation, bring your full attention to the experience. Notice the taste, texture, and aroma of your food. Feel the sensation of your feet touching the ground as you walk. Listen attentively to the words and nuances in a conversation. By immersing yourself fully in the present moment, you create space for clarity and mental decluttering.

Start by dedicating just a few minutes each day to mindfulness practice. Set aside a specific time, free from distractions, where you can focus solely on being present. As you become more comfortable with this practice, gradually increase the duration of your mindfulness sessions. It’s important to remember that mindfulness is a skill that develops over time, so be patient and compassionate with yourself throughout the process.

With consistent mindfulness practice, you will begin to notice a positive shift in your mental landscape. The act of observing your thoughts without judgment allows you to recognise and let go of unnecessary mental clutter. You become more attuned to the present moment, which helps reduce anxiety about the past or future. By cultivating mindfulness, you create a foundation for a clear and clutter-free mind, paving the way for a more peaceful and fulfilling life.


2. Identify Priorities




In the midst of our busy lives, it’s easy to get caught up in the never-ending to-do lists and obligations that can overwhelm our minds. To declutter your mind and create a peaceful life, it’s crucial to identify and prioritise what truly matters to you. This process involves reflection, introspection, and a deeper understanding of your values, goals, and aspirations.

Take some time for self-reflection and ask yourself what brings you joy, fulfilment, and a sense of purpose. Consider your long-term goals and aspirations—what do you truly want to achieve in different areas of your life, such as career, relationships, health, and personal growth? By gaining clarity on your priorities, you can align your actions and decisions with what truly matters, enabling you to let go of what no longer serves you.

Once you have a clearer understanding of your priorities, evaluate your current commitments, activities, and obligations. Are they in alignment with your priorities and values? Are there any tasks or responsibilities that are draining your energy or distracting you from what truly matters? It’s important to recognise that you have limited time and energy, and every choice you make carries an opportunity cost. By letting go of commitments that no longer align with your priorities, you create space for what is truly important in your life.

This process may involve making difficult decisions and setting boundaries. It’s natural to feel hesitant about letting go of certain commitments, especially if they involve external expectations or societal pressures. However, by being true to yourself and honouring your priorities, you create an environment that fosters clarity, purpose, and peace of mind.

As you begin to focus on what truly matters, you will experience a renewed sense of direction and a lighter mental load. Your mind becomes free from the clutter of unnecessary obligations and distractions. This newfound clarity allows you to channel your time, energy, and resources towards activities that align with your priorities, bringing a greater sense of fulfilment and satisfaction.


3. Practice Gratitude




Gratitude is a transformative practice that can profoundly impact your mindset and declutter your mind from negativity. Taking time each day to cultivate gratitude allows you to shift your focus towards the positive aspects of your life, fostering a sense of appreciation and contentment.

One effective way to practice gratitude is by keeping a gratitude journal. Set aside a few minutes each day to reflect on the things you are grateful for and write them down. It can be as simple as appreciating a beautiful sunset, the support of a loved one, or a small achievement you’ve made. By capturing these moments of gratitude on paper, you create a tangible reminder of the positive experiences in your life. Over time, your gratitude journal becomes a treasure trove of uplifting memories that you can revisit during challenging times.

In addition to a gratitude journal, incorporate gratitude exercises into your daily routine. Start your day by mentally listing three things you are grateful for or sharing them with a loved one. Throughout the day, pause and take a moment to appreciate the little things that bring you joy, such as the aroma of a cup of coffee or the warmth of the sunlight. Before going to bed, reflect on the positive moments of the day and express gratitude for them. These simple practices cultivate an attitude of gratitude, rewiring your brain to focus on the positive aspects of life rather than dwelling on worries or complaints.

Practicing gratitude has numerous benefits for your mental well-being. It helps to reduce stress, anxiety, and feelings of overwhelm by shifting your perspective towards the abundance and blessings in your life. As you consistently engage in gratitude, you develop a more optimistic outlook, finding joy in the present moment and a greater appreciation for the simple pleasures that often go unnoticed.

By decluttering your mind from worries and complaints through the practice of gratitude, you create space for more positive and empowering thoughts. Gratitude acts as a mental filter, allowing you to focus on what truly matters and cultivate a mindset of abundance. As you embrace gratitude as a daily practice, you’ll experience a sense of lightness, peace, and increased well-being.


4. Establish Healthy Boundaries




In today’s fast-paced world, setting healthy boundaries is essential for maintaining mental clarity, peace, and overall well-being. By learning to set limits and prioritise your needs, you create a framework that supports your mental and emotional health. Establishing healthy boundaries enables you to navigate life with greater ease and protect your mental energy from being depleted.

One crucial aspect of setting healthy boundaries is learning to say “no” when necessary. It’s common to feel obliged to take on additional commitments or responsibilities, even when they overwhelm your schedule or drain your energy. However, by recognising your limits and respecting your own well-being, you gain the power to decline requests that are not in alignment with your priorities or values. Saying “no” with assertiveness and kindness allows you to create space for activities that truly matter and contribute to your overall sense of fulfilment.

Protecting your personal time and space is another vital aspect of establishing healthy boundaries. Make it a priority to set aside moments dedicated to self-care, relaxation, and activities that bring you joy. This might involve carving out regular breaks throughout the day to recharge, engaging in hobbies or creative pursuits, or simply enjoying quiet solitude. By safeguarding these moments, you honour your own needs and create a sanctuary where you can replenish your mental and emotional resources.

Communicating your boundaries effectively is also key. Clearly express your limits and expectations to those around you, whether it’s colleagues, friends, or family members. Communicate your needs assertively, yet respectfully, ensuring that others understand and respect your boundaries. This open and honest communication sets the stage for healthier and more balanced relationships, reducing stress and conflict in your interactions.

Remember, setting healthy boundaries is not a selfish act but an act of self-care. It allows you to maintain your mental and emotional well-being, which in turn benefits both yourself and those around you. By prioritising your needs and establishing boundaries, you create an environment that supports your growth, happiness, and overall peace of mind.

As you begin to set healthy boundaries, it’s natural to encounter resistance or pushback from others who are accustomed to your previous patterns of behaviour. Stay firm in your commitment to self-care and remind yourself of the positive impact it has on your mental and emotional health. Surround yourself with supportive individuals who respect and appreciate your boundaries, and seek guidance if needed.


5. Declutter your Physical Environment




It’s often said that a cluttered space reflects a cluttered mind. Our physical environment has a profound impact on our mental state, influencing our thoughts, emotions, and overall well-being. By decluttering and organising your physical space, you create a harmonious and supportive environment that promotes mental clarity, calmness, and focus.

Start by dedicating time to declutter your surroundings. Take a look around your living or working space and identify items that are no longer necessary or bring you joy. Clutter can accumulate over time, filling our spaces with objects that serve no purpose or hold negative energy. Embrace the process of letting go and detach from items that no longer serve you.

As you declutter, consider the principle of minimalism – the idea of living with less and focusing on what truly matters. Ask yourself if each item contributes to your daily life, brings you joy, or serves a practical purpose. Be ruthless in your decision-making process, and don’t hesitate to donate, sell, or discard items that no longer align with your values or bring you happiness.

Once you’ve decluttered, create organisational systems that maintain order and efficiency in your physical space. Invest in storage solutions, such as bins, shelves, or drawer organizers, to keep items in their designated places. Designate specific areas for different categories of belongings, ensuring everything has a designated spot. This not only makes it easier to find what you need but also reduces visual distractions and mental clutter.

In addition to decluttering and organizing, prioritize cleanliness in your physical environment. Regularly clean and tidy your space, ensuring surfaces are free from dust, dirt, and clutter. A clean and well-maintained environment creates a sense of freshness and tranquillity, contributing to a clearer and more focused mind.

As you declutter your physical space, you’ll begin to notice the positive effects it has on your mental state. A tidy environment promotes a sense of calm and clarity, allowing your mind to relax and focus on what truly matters. Without the visual distractions of clutter, your thoughts can flow more freely, leading to increased productivity, creativity, and a greater sense of inner peace.

Remember that maintaining a clutter-free environment is an ongoing process. Regularly assess your surroundings and ensure they align with your desired state of mental clarity and well-being. As you cultivate a habit of decluttering and organising, it becomes easier to prevent clutter from accumulating in the future.


6. Practice Letting Go




One of the most powerful steps in decluttering the mind is practicing the art of letting go. It involves releasing negative thoughts, grudges, and past experiences that no longer serve you. Letting go can be challenging, but it is also incredibly liberating and essential for personal growth and inner peace.

Start by cultivating forgiveness, both towards others and yourself. Holding onto resentments and grievances weighs heavily on the mind and keeps you tethered to the past. Recognise that forgiveness is not condoning or forgetting, but rather a conscious decision to free yourself from the emotional burden associated with past events. Choose to forgive others for their actions and release the negative emotions attached to those experiences. Similarly, extend forgiveness to yourself for any perceived mistakes or shortcomings, allowing self-compassion and self-love to flourish.

To let go, it is vital to release attachments to the past. Often, we cling to memories, regrets, or what-ifs, preventing us from fully embracing the present moment. Practice acceptance and surrender to what has already transpired. Understand that the past cannot be changed, but you have the power to shape your present and future. Embrace the lessons learned and the growth that has occurred, using them as stepping stones for personal development.

Embracing the present moment with openness and acceptance is a fundamental aspect of letting go. Mindfulness plays a crucial role in this process. By cultivating mindfulness, you develop an awareness of your thoughts, emotions, and sensations as they arise in the present moment. When negative or cluttered thoughts emerge, observe them without judgment, and let them pass through your mind like clouds in the sky. Acknowledge their presence without attaching significance or dwelling on them. By doing so, you create mental space for clarity, peace, and a deeper connection with the present moment.


7. Cultivate Mindful Habits




To maintain a clutter-free mind, it is crucial to cultivate mindful habits in your daily life. Mindful habits are intentional practices that anchor you in the present moment, fostering a sense of calm, clarity, and overall well-being. By incorporating these habits into your routine, you nurture a peaceful mind and develop a greater capacity to handle life’s challenges with grace and resilience.

One effective mindful habit is deep breathing. When faced with stressful situations, take a moment to focus on your breath. Inhale deeply, feeling your belly rise, and exhale slowly, releasing tension and stress. Deep breathing activates the body’s relaxation response, calming the mind and promoting a state of inner tranquillity.

Regular breaks throughout the day are essential for maintaining a clutter-free mind. Set aside dedicated moments to clear your mind and recharge. Engage in activities that allow you to disconnect from daily pressures and connect with the present moment. Whether it’s taking a short walk in nature, practicing a few minutes of mindfulness meditation, or simply pausing to appreciate the beauty around you, these breaks provide an opportunity to reset your mind and replenish your energy.

Engaging in activities that bring you joy and relaxation is another important mindful habit. It could be practicing yoga, listening to calming music, engaging in a creative pursuit, or spending time in nature. Find activities that resonate with you and allow them to be moments of pure presence and enjoyment. By immersing yourself fully in these activities, you create a mental sanctuary, free from clutter and distractions.

Cultivating mindful habits requires consistency and commitment. Start small and gradually incorporate these practices into your daily life. As you develop a routine, you’ll find that mindfulness becomes second nature, and a clutter-free mind becomes your default state of being. The benefits will extend beyond the moments of practice, permeating your interactions, decision-making, and overall well-being.


Ready to declutter?


Decluttering your mind is a powerful practice that brings immense benefits to your overall well-being. By implementing the actionable tips discussed in this article, such as practicing mindfulness, identifying priorities, expressing gratitude, establishing healthy boundaries, decluttering your physical environment, practicing letting go, and cultivating mindful habits, you can create a sense of clarity, peace, and fulfilment in your life.

Remember that decluttering your mind is a continuous journey, requiring patience, commitment, and self-reflection. It is a process of intentional self-care that empowers you to let go of what no longer serves you and create space for what truly matters. As you embark on this transformative path, be kind to yourself, celebrate small victories, and embrace the progress you make along the way.

So, take the first step today. Here at Inspire You, we understand the importance of decluttering your mind and creating a peaceful life. We are dedicated to providing therapy and coaching services that support you in all aspects of your life journey.

Our team of experienced therapists and coaches are here to guide you through the process of decluttering your mind, helping you overcome obstacles, and empowering you to live a life aligned with your values and aspirations. Whether you’re seeking support in managing stress, improving relationships, finding purpose, or enhancing your overall well-being, we offer a range of personalised services tailored to meet your unique needs.

Through our therapy and coaching sessions, we create a safe and nurturing space for self-exploration, growth, and healing. Our compassionate professionals utilise evidence-based techniques, such as cognitive-behavioural therapy, mindfulness practices, and positive psychology, to help you navigate challenges, gain clarity, and develop effective strategies for decluttering your mind.


To enquire about –, please get in contact – Contact | Claire Elmes | InspireYou | Wellbeing (

Or book a discovery call at a time that suits you – Select a Date & Time – Calendly


5 Ways Biofeedback Therapy Will Change your Life

5 Ways Biofeedback Therapy will Change your Life

What is Biofeedback Therapy?


Through our partnership with Firstbeat, Inspire You brings you the opportunity to track and measure crucial physiological data using state-of-the-art devices. These devices, similar to popular brands like Fitbit, Apple, and Garmin watches, go beyond standard fitness tracking. They are specifically designed to gather personalised information on exercise, stress, and recovery, with a particular focus on heart rate variability (HRV)-based analytics.

By wearing these devices for just three days every few months, we gain valuable insights into your well-being. This data allows us to not only focus on improving your overall health but also enables us to identify specific stressors that may be impacting your well-being. The Firstbeat devices provide deep analysis and offer a comprehensive understanding of your well-being beyond what traditional fitness trackers can offer.

To make accessing this information easy and convenient, there is a dedicated app that provides real-time access to your data. It allows you to view your current measurements, track trends over time, and gain valuable insights into your well-being. With this technology, we can precisely target interventions and support you in achieving optimal well-being by addressing specific areas of concern.

It is important to note that our daily behavioural choices and lifestyle have a significant influence, accounting for up to 40% of our overall health. By utilising these advanced biofeedback devices and their accompanying app, we empower you to take control of your well-being and make informed decisions that positively impact your health and quality of life.


5 Ways that Biofeedback Therapy will Change your Life:


1. Stress Management



Stress management is a crucial aspect of biofeedback therapy. With this approach, you gain valuable tools and techniques to effectively identify and manage stress. By becoming more aware of the physiological signals that accompany stress, such as an elevated heart rate or tense muscles, you develop the ability to intervene in real-time. Through biofeedback training, you learn specific relaxation and stress reduction techniques tailored to your unique needs.

As you practice these techniques regularly, you begin to notice a significant improvement in your emotional well-being. By regulating stress responses, you experience reduced anxiety, increased feelings of calmness, and a greater sense of emotional balance. This newfound ability to manage stress not only positively impacts your mental state but also enhances your physical health.

Furthermore, biofeedback therapy helps build resilience. By understanding and responding to stress signals, you develop a greater capacity to bounce back from challenging situations. This increased resilience allows you to navigate life’s ups and downs with greater ease and adaptability, avoiding stress.

In your daily life, the benefits of effective stress management through biofeedback therapy extend to various aspects. You may find yourself experiencing improved sleep, enhanced focus and concentration, and better decision-making abilities. Additionally, as stress levels decrease, your overall quality of life improves, leading to greater satisfaction and enjoyment in your personal and professional pursuits.


2. Enhanced Self-Awareness



Enhanced self-awareness is a key aspect of biofeedback therapy. This approach allows you to develop a deeper understanding of the intricate connection between your mind and body. By engaging in biofeedback therapy, you receive real-time feedback on important physiological indicators, such as heart rate variability (HRV). This feedback acts as a mirror, reflecting your body’s responses to different stimuli, both internal and external.

As you become more attuned to the subtle changes in your body’s physiological signals, you develop a heightened sense of self-awareness. You gain insights into how your body reacts to stress, emotions, physical exertion, and other factors that impact your well-being. This newfound understanding empowers you to make informed choices that promote better health and overall well-being.

With biofeedback therapy, you learn to recognise patterns and correlations between your physiological responses and your daily experiences. For example, you may notice that certain situations or thoughts trigger an increase in heart rate variability, indicating heightened stress levels. Armed with this knowledge, you can proactively implement stress reduction techniques, such as deep breathing or mindfulness, to restore balance and improve your well-being in the moment.

Furthermore, biofeedback therapy encourages a sense of mindfulness and present-moment awareness. By focusing on the real-time feedback provided by biofeedback devices, you are encouraged to pay attention to the present moment and listen to the signals your body is sending. This practice of mindful awareness extends beyond therapy sessions and becomes integrated into your daily life, fostering a deeper connection with your body and its needs.

By cultivating enhanced self-awareness through biofeedback therapy, you gain the ability to make conscious choices that positively impact your health and well-being. You develop a proactive approach to self-care, recognizing when rest, relaxation, or other interventions are needed to maintain balance. This increased self-awareness empowers you to take charge of your overall well-being, leading to improved physical health, reduced stress, and a greater sense of harmony in your life.


3. Emotional Regulation



Emotional regulation is a significant benefit of biofeedback therapy. This approach empowers you to effectively regulate and manage your emotions for improved well-being. By engaging in biofeedback therapy, you learn to recognise and control the physiological responses associated with different emotional states.

Biofeedback devices can provide feedback on various physiological indicators such as breathing patterns and skin conductance, which are closely linked to emotional arousal. By becoming aware of these physiological cues, you develop the ability to identify and understand your emotional responses in real-time.

As you gain insight into the connection between your body’s physiological responses and your emotional states, you can develop effective strategies to manage and express your emotions in healthier ways. For example, by recognizing changes in your breathing patterns associated with stress or anxiety, you can employ specific breathing techniques to induce relaxation and restore emotional balance.

By actively engaging in biofeedback therapy, you enhance your emotional intelligence—a deeper understanding of your emotions, their triggers, and their impact on your well-being. This increased self-awareness allows you to make more informed choices in how you respond to emotional situations. Rather than being controlled by intense emotions, you gain the ability to regulate and navigate them more effectively.

Improved emotional regulation through biofeedback therapy has a positive ripple effect on various aspects of your life, including relationships. By developing greater emotional self-control, you can communicate more calmly and assertively, fostering healthier and more harmonious interactions with others. Your enhanced emotional regulation also supports empathy and understanding, as you become better attuned to the emotional needs of those around you.


4. Performance Optimisation



Performance optimisation is a remarkable aspect of biofeedback therapy. By incorporating biofeedback techniques into your routine, you can enhance your performance in various areas of life, unlocking your full potential and achieving peak performance.

Biofeedback therapy offers tools to improve focus, cognitive function, and mental clarity, which are essential for success in professional settings, academics, sports, and other activities that require optimal performance. By utilising biofeedback techniques, you gain valuable insights into your physiological responses and learn how to harness them to your advantage.

One key area where biofeedback therapy can be invaluable is in enhancing mental clarity. By learning to recognise and regulate physiological indicators associated with stress and mental fog, such as heart rate variability and muscle tension, you can achieve a clear and calm state of mind. This mental clarity enables you to think more efficiently, make sound decisions, and perform tasks with precision and accuracy.

Whether you are an athlete striving for peak performance, a student aiming for academic excellence, or a professional seeking to maximise productivity, biofeedback therapy offers the tools to optimise your performance. By leveraging the power of biofeedback, you can tap into your innate abilities, eliminate performance barriers, and achieve your goals with greater efficiency and effectiveness.


5. Long Term Well-being



Biofeedback therapy is a valuable resource for achieving sustainable, long-term wellbeing. By integrating biofeedback techniques into your daily life, you have the opportunity to develop healthy habits that positively impact both your physical and mental well-being.

One of the significant advantages of biofeedback therapy is its applicability to various aspects of your life. Whether you’re focusing on managing stress, improving sleep quality, or maintaining a balanced lifestyle, biofeedback therapy provides practical tools to support your journey. By regularly practicing biofeedback techniques, you can create lasting positive changes that contribute to a higher quality of life.

Biofeedback therapy also addresses sleep quality, which is crucial for optimal health. By using biofeedback techniques to monitor and regulate physiological indicators associated with sleep, such as heart rate and muscle tension, you can improve your sleep patterns and enhance the quality of your rest. Better sleep promotes physical restoration, mental clarity, and emotional balance, contributing to your long-term well-being.

Furthermore, biofeedback therapy encourages the adoption of a balanced lifestyle. By integrating biofeedback techniques into your daily routine, you develop mindfulness and self-awareness, allowing you to make conscious choices that support your physical and mental health. This may include engaging in regular physical activity, practicing stress-reducing techniques, nurturing positive relationships, and prioritising self-care. By consistently applying these principles, you create a foundation for long-term well-being and a higher overall quality of life.


Ready to feel the benefits?


Embrace the transformative power of biofeedback therapy with Inspire You and unlock the potential for improved well-being and a more fulfilling life. Experience the profound impact of stress management, enhanced self-awareness, emotional regulation, performance optimisation, and long-term well-being through biofeedback therapy. Take the first step towards a healthier, happier you today.


If you’d like to find out more information, please visit Firstbeat’s website – Firstbeat Life™ in Wellness Services- Firstbeat

To enquire about biofeedback therapy, please get in contact – Contact | Claire Elmes | InspireYou | Wellbeing (



7 ways to find a job you love

7 Ways to Find a Job You Love

7 Ways to Find a Job You Love


Why Should You Love Your Job?


The average person will spend one third of their life at work, so how can you find a job you’ll love?

Whether you’re working for someone else or running a business, you should feel passionate about what you do. 

When you love your job, you will see it as a choice rather than a burden. Waking up on Monday morning won’t feel like such a chore.

If you can find a job with a balance that suits you, you will not only feel fulfilled in your life but also have a drive to succeed. 

We know it’s not always that simple, and sometimes we will work in jobs where the job itself is not something you love.

In this case, you want to work for a company you love, where you feel appreciated and there is room for you to grow.

How to Find a Job You Love…

1. Your Job Works Around You

a woman having an interview, the window behind them overlooks a city

You shouldn’t have to beg for flexibility. Employees are not machines and the company should recognise that.

When interviewing for a job, ask about their flexibility. If you need a doctor’s appointment, or to pick up your child early, what are their processes?

You don’t need to  feel like you’re a burden when life happens.


2. They Have Rules Around Boundaries

Man on the phone smiling, love your job

Do you have the ability to unplug from work? If you’re expected to answer calls out of hours or use your own accounts for tech, consider if it’s the job for you.

If you’re unable to switch off, you won’t have a good sense of work-life balance.


3. Building Friendships

making friends to love your job

An environment of people that share your values and even interests can help work feel more like family.

Companies that facilitate team-building activities and social events tend to have a close knit team that can work together in harmony.

You might also prefer to work in independence, so consider what your personality needs in a job.


4. Offering Opportunity

men shaking hands

Is there opportunity to develop within the team if you want to?

You want to be somewhere that nurtures your strengths but also bridges skill gaps when needed.

Ask what their continuous development looks like and decide if it’s a company that allows for movement and growth.


5. Wages and Benefits

women having a work meeting

Are you getting paid appropriately for the type of work you’re doing?

Consider if your workplace has the capacity to give pay rises as you become more advanced in your area.

Also check in on their extra benefits, some jobs will offer services such as therapy or dental care. Decide if this is something that is important to you.


6. Location

love your job on motorbike

Really think about how far you are willing to travel each day, and whether you will use your own car or public transport.

If taking the tube is something you dread, is it something you would feel comfortable doing every day?

Your journey to work could completely change your mood for the day so when choosing your employer, think about location. 


7. It’s Okay to Ask Questions

team meeting

When you go for your interview, arrive with questions prepared.

Decide what’s important to you in your job and see if the employer can meet your needs.

Don’t forget, you want to find out as much about them as they do about you.



Finding your dream job can be difficult, especially when there is so much to think about.

You want your values to align with the company and you want to feel appreciated. 

If you would like some life coaching, contact us at Inspire You where we offer 1:1 coaching and a values test to recognise what matters to you.




How to resolve workplace conflict with DiSC

4 Quick Ways to Resolve Workplace Conflict

4 Quick Ways to Resolve Workplace Conflict

Workplace conflict is inevitable, it’s all about how you manage it. 

Whenever groups of people work alongside each other, there is bound to be a clash of opinion or personality. 

It’s important to recognise our differences and to be aware of the way we function best, this will help us to work together.

A study found that 26% of employees said that “conflict is prominent” in their workplace. Does this ring true for you? 

Conflict in the workplace not only affects the individuals involved, but also the entire team. 

If this isn’t managed appropriately by team leaders, the workplace will be at risk of failure, loss of staff and even danger. 

Of course, differing opinions can be positive. It helps us to challenge each other and come up with the best outcome for the task or project.

Without differing opinions, we would be stuck doing the same things over and over again without much advancement. 

We can nurture this with resolution strategies that are effective and productive, all by using the personality tool DiSC.


What is DiSC?


DiSC is a theory that categorises personalities into four main types: Dominance, Influence, Steadiness, and Compliance. 

These can cross over and be stronger in certain areas but understanding where people sit in the chart is helpful when creating teams and working through conflict. 

Here at Inspire You, we give our members access to ‘Discsimple’ to easily identify the traits and behaviours of each team member.

This helps to build long-lasting relationships where frustration is reduced and communication is increased. 


How to Resolve Conflict in the Workplace Using DiSC:


  • D types

Dominance types prefer to be given it straight. Don’t tip-toe around the issue.

They need clear and assertive communication and might like to argue back.

They don’t want to talk about emotions, and appreciate when people are upfront with them.

Work on solutions together and be clear about what you want from them, don’t shy away from the cold-hard facts. 


  • I types

Influence types need to be addressed in a friendly and casual way.

They can’t handle criticism very well so it’s important to keep a positive perspective and to recognise their emotions.

They need reassurance after conflict to know that things are okay as they are sensitive to feelings of rejection.

Warm them up with casual chat before getting to the issue. 


  • S types

Steadiness types are caring and empathetic. They will rarely get into conflict because they prefer to steer clear of it. Understand that when conflict has occurred, they are probably already uncomfortable with it. It’s important to keep things calm, ensure they feel heard and reassure them that you value their perspective. It’s important to relieve their anxieties by letting them speak and working on compromises.


  • C types

Compliance types are natural problem solvers. They will be more comfortable with facts than emotions so share as much information as needed. Just like I types, C types can be sensitive to personal criticism so focus on the conflict area and give specific expectations and goals for the future. 


Find Out More about Workplace Conflict…

Using DiSC in the workplace can help to group together and build productive teams. 

Every workplace will have a mix of people with different personalities, beliefs, experiences and values so conflict is something that will crop up. 

Understanding how to cope with this is vital to a healthy team and we would love to talk more about how DiSC can improve your workplace. 

Contact Claire Elmes at Inspire You to find out more about building motivated, trustworthy and engaged employees who feel confident in the workplace.

How to Heal: Self-Sabotage

5 Common Ways You Self-Sabotage (and How to Stop)

How to Heal: Self-Sabotage

Reflection in landscape 

 Self-sabotage means to deliberately damage, block or impair something so that it doesn’t work out for you.

It’s a dangerous pattern that can lead to difficulties in life and takes some serious inner-healing to stop.  

Sometimes we don’t recognise when we are self-sabotaging so it’s important that we become aware of our own habits.

Often the reason we self-sabotage is through the fear of failure so we must identify our fears and develop self-awareness.

Recognising the patterns of self-destructive behaviour can help us to identify when we are on the path to self-sabotage. 

Here are 5 Common Ways we Self-Sabotage  


Nothing in life is perfect. When we start to nit-pick our project or self, we find that we will never reach happiness.

Strive for your best but recognise that the tiny details may not always be flawless. Perfection doesn’t exist!


2.No Self-Control

If you struggle with moderation, you may also find difficulty setting the boundaries that keep you aligned to your values and beliefs.

Stop taking on more than you can work with and learn when to say no!


3. Refusing Help

It’s okay to need help sometimes. We can’t do everything alone and there is no shame in getting some assistance before things pile up.

Try to get comfortable with asking for help and recognise when you can’t do it all.



Recognise your strengths and fill gaps in knowledge with training if you need to.

Leaning into imposter syndrome can stop us from achieving the things that we are perfectly capable of.

Try to counteract self-criticism with realistic expectations and practice self-love.


5. Seeking Approval 

If you are doing something for the approval of others rather than from your own will, you are bound to fail because you have no inner-drive.

Try to create goals for yourself that align with who and where you want to be.



Do you recognise any of these behaviours showing up in your own life?

It’s time to not only recognise them but to stop them in their tracks.

Healing Self-Sabotage

To stop self-sabotage, it’s important to develop self-awareness and create goals that are achievable.

Once you have recognised the initial self-sabotaging behaviour, think about where it has come from.

Do you feel you aren’t good enough? Or are you scared to fail? 

Once you have figured out the things that are blocking you, you can start to avoid self-destructive behaviour.

Often, it is rooted in anxiety so addressing the cause of this could help you to progress past it. 

Once you have recognised these patterns and the root cause behind them, action a plan to break them.

How can we do that?

Think about therapy, counselling, talking to a friend or even just journaling your thoughts. 

Set yourself some personal rules for when you recognise these patterns coming up.

For example, if you notice that you have too much on your plate, write down the things you need to get done and prioritise them. 

It’s helpful to include how long you think each task will take and check if you can even fit it into your day.

Don’t take on any more projects until there is some space.

 Next, it’s time to practice mindfulness. Self-sabotaging is a coping mechanism that is built to deal with previous traumas.

It will be a difficult journey to change these behaviours and it calls for some self-care.

Listen to mental health podcasts, try out some meditation or begin breathwork to help shift these feelings. 

 Finally, make sure you reach out!

Tell a family member or friend about the feelings you are having and see if there are any groups in your area that work with mental health.

If you think you would benefit from some counselling to un-pick your behaviours, contact us to find out more about the services we provide or speak to your GP.