Two Zoom calls. An urgent client email. A half-sipped coffee (reheated twice). You skipped a healthy breakfast and that morning walk you promised yourself you’d take. Your to-do list just keeps growing as you feel your jaw and shoulders tense. You quickly glance at your reflection on the computer screen and ask yourself:
“Is this what I signed up for?”
We chase success, freedom, and impact but often trade our well-being in the process. According to the American Psychological Association, 62% of business owners feel stressed weekly, and 1 in 3 feel overwhelmed daily.
If that resonates with you, here’s the truth:
Work-life balance is a myth.
And stress isn’t the enemy, lack of awareness is.
We treat rest like a reward, when in reality, it’s a requirement.
We’ve forgotten that our well-being isn’t a perk or “nice to have”, it’s the foundation.
And at the root of well-being? Kindness.
Yes, read that again! Kindness is your superpower, and the secret driver of wellness.
Most of us are taught to power through, manage stress, or wait until “things calm down” to schedule self-care. But what if you didn’t need to escape your work to feel well? What if you could shift your state, even in the middle of chaos?
You can, when you learn to take a BEAT.
The next time tension rises in your chest, your jaw tightens, or your focus scatters across a million tabs… try this:
Take a BEAT:
- Breathe: One conscious breath can interrupt the stress spiral.
“I’m breathing in… I’m breathing out.” - Experience: Tune into your five senses to ground in the present moment.
“What I’m noticing right now is _____.” - Appreciate: Gratitude brings presence and perspective.
“One thing I can appreciate right now is _____.” - Think: Choose your next step with intention and care.
“From this place, my next best move is _____.”
Think it sounds woo-woo? It’s not. It’s neuroscience. This simple practice helps regulate your nervous system, sharpen focus, and reconnect you to what matters most, in real time.
Because your well-being isn’t just another thing on your plate – it is the plate.
Give it a try and let me know how taking a BEAT works for you. Connect with me on Instagram @marlyq—I’d love to hear from you and keep your heartBEAT going strong!
