Why this practice?
Laughter reduces stress, but humour that excludes or mocks can damage safety (Psychology Today).
What is it?
Using inclusive and light-hearted humour.
How to use it
Share a funny story that’s self-deprecating or universally relatable. Avoid sarcasm or jokes at someone’s expense.
Closing thought
When humour uplifts, it becomes a bridge.
Why this practice?
Emotional acknowledgement reduces stress and builds empathy (Marc Brackett, Yale Center for Emotional Intelligence).
What is it?
A moment in meetings to name how people are feeling.
How to use it
Ask: “What word describes how you’re feeling today?” Model honesty.
Closing thought
Emotions named are emotions held and held together.
Why this practice?
Self-awareness supports emotional regulation and allows others to support you (Emotional Intelligence, Daniel Goleman).
What is it?
Naming your own stress behaviours.
How to use it
Say: “When I’m overwhelmed, I get quiet, if you notice that, check in.” Invite others to share theirs.
Closing thought
Knowing yourself makes it safer for others to know you.
Why this practice?
Starting with presence lowers stress and builds emotional availability (Mindfulness research, Kabat-Zinn).
What is it?
A short centring or mindful breath at the start of a session.
How to use it
Begin: “Let’s take a breath together.” Pause for 10–15 seconds of silence. Then continue.
Closing thought
Presence isn’t wasted time — it’s the foundation for connection.
Why this practice?
Normalising struggle opens space for vulnerability and reduces stigma (Mental Health Foundation).
What is it?
Offering permission to be honest about difficulty.
How to use it
Say it sincerely when someone seems low or overwhelmed. Reinforce that support is available. Let it be followed by presence, not pressure.
Closing thought
It’s okay to not be okay and to not go through it alone.
Why this practice?
Unplugging before bed improves sleep and reduces mental clutter (Sleep Medicine Reviews).
What is it?
Logging off screens at least 30 minutes before sleep.
How to use it
Pick a fixed “log off” time. Switch to offline activities — reading, stretching, music. Stick to the ritual.
Closing thought
Logging off helps you switch on tomorrow.
Why this practice?
Doing similar tasks together lowers mental load and boosts momentum (Journal of Applied Cognitive Psychology).
What is it?
Bundling similar tasks into one focused block.
How to use it
Group emails, calls, or updates. Set a time block and do them in one go. Avoid mixing task types.
Closing thought
Batch now, breathe later.
Why this practice?
Working in sync with your natural energy rhythm boosts performance and reduces stress (Sleep Research Society).
What is it?
Scheduling high-focus work during your personal peak.
How to use it
Identify your peak hours (morning, midday, evening). Plan your most demanding tasks for those times. Protect that time like an appointment.
Closing thought
Work with your body, not against it.
Why this practice?
Brief focused sprints with short breaks boost mental clarity and reduce fatigue (Cognition Journal).
What is it?
A 25-minute deep work block followed by a 5-minute break.
How to use it
Set a timer for 25 minutes. Focus on one task only. Take a 5-minute stretch, sip, or walk. Repeat up to 4 times.
Closing thought
Short bursts make big waves.
Why this practice?
Switching tasks without pause increases cognitive fatigue. Micro-breaks help reset mental focus (APA Monitor on Psychology).
What is it?
Add short buffers between meetings or tasks.
How to use it
Schedule 5–10 minutes between each task. Stretch, breathe, sip water. Reset before you re-engage.
Closing thought
Even machines need cooling time. So do you.
