One of the most powerful things you can do for your emotional well-being is to increase connection in your life. 

I’ve just come back from the Australian POTS Foundation conference where we discussed POTS, hypermobility disorders like Ehlers-Danos syndrome, long COVID, and ME-CFS.

As someone who is hypermobile and has orthostatic hypotension (BP drops when I stand up) it was so empowering to be with and learn more from clinicians and people with these conditions!

Everyone was carrying water bottles, drinking electrolytes, and putting lots of salt on their food like it was normal! 

More than anything I realized why I feel so crappy when I don’t put my physical health first (and therefore mental health).

I encourage you to do the same… 

I’ve got something a little different for you this week.

I wanted to share some tips for Navigating Back to School: How To Ease the Transition.

Something you might not know about me is that I am a mum to 4 boys. I am super proud of James, Jesse, Toby and Billy. They have grown into 4 amazing young men.

But I vividly remember this time of the year, gearing up for a new school year. So here are some tips if you are going through this right now.

Whether you’re a new parent or have been through this a few times, the start of a school year can be a mix of excitement and anxiety.

Open Conversations: 

Start by talking to your kids about the upcoming school year. 

Ask them how they feel and what they’re looking forward to or worried about. Aim to have these chats when you are in the car, driving your kids around.

I’ve found kids tend to respond well when you are not necessarily looking them in the eye!

Routine Reboot:

In my high performance workshops, I’m always stressing consistency as the key to adopting high performance habits. 

And it’s no different for kids. A consistent routine is key. 

Gradually adjust bedtime and wake-up times a few weeks before school starts. 

Incorporate reading or quiet time to wind down in the evening, and establish a morning routine that isn’t rushed.

Confidence-Building Activities:

Encourage activities that build independence, like laying out school clothes or packing their school bag. 

Support your kids emotional well-being by recognizing  signs of anxiety, such as trouble sleeping, changes in appetite or stomach problems.

Talk through these feelings and reassure your child that it’s normal to feel nervous about the new school year.

One study found students who felt supported by their parents had improved well-being. (2024, Journal of Pedagogical Research)

As much as you can, engage with your child’s school life. Show interest in their day-to-day activities and participate in school events when possible. 

I remember volunteering to be the class parent in primary school for my youngest son.  He was really happy that I had taken the time to be part of his school experience. It shows your child that their school life is important to you.

As a working parent, I found connecting with one or two other parents really helpful. Remember, it’s a Team Effort involving parents, teachers, and the community!

What’s the best advice you’ve received for preparing your child for the school year?

Here is my video on this topic.

I would love you to subscribe to my YouTube Channel. The more subscribers, the bigger guests I can get for my upcoming podcast and TV show, It’s a win-win!.

Remember, if no one else has told you today I am proud of you.

 

Take care, Soph x

Do you rely on self control or motivation to reach your goals? Have you tried and failed to stick to a new habit after a few days of trying?

I hear you! You are not alone.

I’ve been researching behaviour change and uncovered some fascinating insights I want to share with you.

I gave a presentation to an audience this weekend. They loved these 2 steps to boost your chance of success when it comes to changing your habits.

According to science, you need the ‘will’.

This is your ‘why or deep motivation for wanting to change

And you need ‘the way’.

This is your roadmap and strategies for making the change.

This concept was pioneered by Professor Elliot Berkman at the University of Oregon.

So write down whatever habit or behaviour change you are aiming for (this also boosts your chance of success.)

And make it positive. 

I will give you an example from my own life. My habit change is: I will do 3 strength training sessions a week. 

My ‘why’ – to maintain and improve muscle and bone strength.

And my ‘way’ – working with an exercise physiologist to ensure I am lifting heavier and heavier weights.

To change your behaviour, you need to find that sweet spot where it’s not too easy (like 1 strength session a week) or too hard (I will lift heavy weights every day).

That way, you are still challenged but it’s achievable.

Now think about your goals or a habit you are hoping to stick to in 2024.

Let people know. (Making your goals public also increases the likelihood you will achieve it.)

I want 2024 to be your best year ever. You deserve it.  And I’m here to support you.

Join my free habits challenge on

If I can assist your team to change their habits, to be happier, more productive and resilient, please get in touch.

Take care, Soph x

How are you feeling right now? Overwhelmed? Exhausted? Burnt out?

If that sounds like you, keep reading!

What if you reframed self care as a crucial step for you to feel and perform at your best?

How would you feel knowing you had the time, energy and focus to reach your potential? 

There’s good science backing up why you should flip your thinking.

Many of us view ‘self-care’ such as meditation and movement as a nice add-on to your life but something we can do without.

The lightbulb moment for me came during a visit to Kamalaya, an award winning holistic health retreat on Koh Samui in Thailand.

During a session with one of the life mentors Sujay, we discussed why so many of us put self-care and stress management at the bottom of our to-do lists, instead of the top.

In the past, working too hard without adequate support and recovery led to a severe episode of burnout and I really didn’t want that to happen again!

Sujay explained how the state of your nervous system directly impacts how well your brain functions.

One of the leading researchers on this topic is Dr Judith Willis, a neuroscientist from UCLA.

She studies how your nervous system impacts brain function, particularly focused on  learning.

Her research finds when you are stressed and in fight, flight or freeze mode, your prefrontal cortex, the part of your brain that controls executive function and decision making, stops working properly.

As she explains, stress activates the amygdala- the fear or emotion switching station in the brain, and it stops information getting through.

When I talked about this concept with Sujay at Kamalaya, it made me think – how can you make good business decisions if the part of the brain you need to do that is offline?

How can you be the best version of yourself, if you are always overwhelmed?

How can you know what to prioritise, how to plan strategy and what to say no to?

Instead, research shows we do our best, most creative thinking, when we allow our minds to wander.

When we switch off our attention with the outside world and become introspective, ‘the default mode network’ regions in the brain become more active.

HERE is one interesting paper for you to dig into the science.)

And that’s when the magic happens. 

Kamalaya was the perfect place for me to do some deep work. 

There’s beautiful water everywhere you look, a nourishing whole food diet, body treatments to unlock stored stress and sessions with life mentors like Sujay to dig deeper into emotional blocks and resistance. 

I was able to focus internally on my vision for the next 12 months and map out the daily practices I needed to embed to stay calm and regulated.

So now when I schedule in movement, meditation, rest and recovery, I don’t think of it as ‘self-care’.

I think of it as an integral part of my business strategy to ensure I can serve the clients I work with, in the long term.

And you can too!

Remember, your long term success depends on strategies for peak performance. 

And that’s the micro-habits you embed each day to give you a leading edge.

You follow me on Instagram and watch a video of my visit to Kamalaya here

What self-care practice is non-negotiable for your peak performance?

Take care, Soph