The Hidden Moments That Are Draining You (And How to Take Them Back)

Do you ever feel like your energy is constantly being leaked away—not in big dramatic ways, but in tiny, unnoticed moments throughout your day?

The instant reflex to check your phone the moment you wake up
—pulling you straight into stress.

Mindlessly scrolling while waiting for your coffee to brew
—instead of using that time to reset.

Filling every silent moment with noise
—podcasts, calls, distractions—never giving your brain a break.

What if, instead of these automatic habits, you could reclaim these moments? Not by adding more to your plate, but by making tiny, intentional shifts that give you energy back—instead of draining it.

A New Way to Be

These small shifts are what we call micro-practices—effortless, invisible ways to restore resilience without needing more time.

Here’s how you can start reclaiming hidden moments today:

Instead of scrolling while waiting for coffee… Close your eyes and take three slow, deep breaths.

Instead of racing through your mental to-do list while driving… Try box breathing (inhale for 4, hold for 4, exhale for 4).

Instead of rushing through your shower… Let the water remind you to slow down and check in with yourself.

Instead of reaching for your phone the moment you wake up… Take 2 minutes and do a “bed-itation.” Put your hand on your heart, think of your best self and set an intention for your day.

You don’t have to overhaul your life. You just have to take back these small moments.

Want to Make These Shifts Stick?

Most people don’t struggle with knowing what to do. They struggle with doing it consistently. That’s why designing an environment that supports you is key:

Leave visual cues
Put a sticky note by your kettle to remind you to breathe.

Make the habit obvious
Keep a glass of water on your desk to encourage hydration.

Pair new habits with old ones
Attach a mindful pause to an everyday action you already do.

Remember, small changes can lead to big results. Every moment you reclaim is a step towards a more resilient and empowered you. Let’s start this journey together.

The challenge: Where in your day are you losing energy? And what’s one tiny shift you can make to take that moment back?

Hit reply and let me know—I’d love to hear! 

Here's to becoming healthier, happier and stronger.
 

Monica
P.S. If you’re ready to integrate these tools into your life or coach others to do the same, check out our Certified Resilience Coach Program! Registration is open until Friday.