Habit stacking for a new season

Happy Thursday! Today is my older son’s first day of middle school. I. Am. Breathing. In. I. Am. Breathing. Out.

Here’s an anecdote, an exercise and an inspiration.

Anecdote: “Take a moment to enjoy the moment,” my husband told me. This was last week on a family vacation in Long Island. We had just finished a hike through the woods to a gorgeous beach and were running a bit later than expected. I was eager to get back to our Air B&B to help my sister with her baby and dog during an appointment.

But the point was well taken. My desire to be punctual stands in the way of my enjoyment of lots of moments. As the new school year begins, I am thinking of how I to better balance staying on schedule with staying present. That day I did take a few minutes to enjoy the beach scenery — and still made it back in time.

Exercise: Taking a few seconds to stretch when you pass certain places in your house can not only improve your mobility but also interrupt your stress response, especially if you focus on your breath for a couple of cycles. (See this video.)

For the doorframe stretch: Put your arms in a cactus position, and lean forward only as far as you’re able without flaring your ribs. Step your feet back a little to deepen the stretch.

For the step leg hang: Allow the swinging leg to sway like a pendulum, using momentum over effort. If you do this for 30 seconds to a minute and then step down between sides, you might feel how your leg has lengthened. Then be sure to even yourself out!

For the calf stretch lean forward and draw your heel downward to intensify. Breathe and hold for anywhere from 20 seconds to a minute per side.

For both the step hang and the calf stretch, hold onto the wall or railing if needed and always use the bottom step on a staircase (so if you fall, you don’t have far to go).

What is a tiny habit to feel better that you’d like to incorporate into your routine this fall?

Inspiration: I did not check my email or social media for five days while I was out of town, and guess what happened? Nothing. I just bought an Unpluq device to help me remember to use my phone as a tool at designated times. My worst offense is not mindless scrolling but texting, often involving logistics for my kids. My goal is to reply to messages in batches rather than individually each time one comes in.

Note: I have no affiliation to Unpluq or any product. I debated between Unpluq and a competitor called Brick. I learned about these distraction reduction devices from one of my favorite Substacks, How to Feel Alive with Catherine Price.