Five mindful moments to fill your cup before the school gates close for the summer...

🌿 Wildflower Notes

A mindful moment, a nervous system reset, and a little magic for your week.

Hi Reader,
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I hope you’re having a good week! I just wanted to drop in with a few little reflections, rituals, and reminders that have been helping me fill my cup before the summer holidays.

Here’s where I’m at this week:

1. What I’m Practicing

Filling my cup before the holidays kick in.

It always seems to sneak up on me, this time of year. One minute it’s early June… then everyone in my entire family seems to have a birthday… and the next thing I know, we’re knee-deep in school shows, sports days, final Brownies, teacher gifts (still haven’t sorted mine, pls send help), and all the “lasts” before it all stops for the magic of summer holidays.

So I’ve been asking:
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​How can I fill my cup now, so I can step into summer feeling ready, regulated and resourced?

This week I’m inviting myself to pause when I can, by letting some of the non-urgent jobs slide (without guilt). I’m carving out time for short bursts of yoga in the kitchen, enjoying the scent of my favourite cherry candle, sneaking in a chapter (or two!) of my book, and drinking lots of cups of tea, because that feels nurturing.

2. What I’m Reflecting On

The 90 Second Rule

I recently came across something called the 90-second rule, discovered by neuroscientist Dr. Jill Bolte Taylor. She found that when we experience a big emotion, like panic, anger, or overwhelm - it only takes 90 seconds for the stress chemicals (like cortisol and adrenaline) to leave the body.

After that, your body is actually back in balance.

But here’s the kicker:​
We don’t feel better after 90 seconds - because we keep thinking about what triggered us.
We replay it. Overthink it and spiral.
And every time we run the thought again... we reset the 90 seconds.

I know, right? Mind blown!!

So this week, it's my mission to not allow myself to feed every big feeling that bubbles up. Instead, I’m riding the wave - and knowing it's for only takes 90 seconds makes it seem much more manageable. I pause, breathe slowly, feel my feet, or lie down and let the floor hold me. It’s simple, but it helps the emotion move through instead of lingering.

🧡 You’re absolutely allowed to feel it. It’s valid. But you don’t have to keep feeding it.

3. What’s Helping Right Now

• Early morning outdoor swims (in a pool, I must admit) - my moving meditation
• This Charming Man by Marian Keyes (again :) Her stories nourish my very soul!)
• My cherry-scented candle in the kitchen - nervous system happy magic
• Yoga in 10-minute windows (the girls often join in, usually resulting in some kind of competition or another...they always win)
• 15-min timed dopamine tidies = small wins, big smiles

4. What I’m Letting Go Of

The idea that I need to plan and somehow execute 'the perfect summer'.

I’ve got visions of outdoor days and home days, picnics and PJ mornings, some sort of beautiful balance between adventure and downtime. And maybe that will happen. But also… maybe it won’t look like I imagined at all -and that’s okay too.

I’m reminding myself that some of the best moments don’t happen because we plan them. They happen in the spaces between.

5. A Wildflower Reminder

You don’t need to do it all. You just need to stay true to yourself - your energy, your light, whatever you have to give.
​Light your best candle. Stretch. Breathe.
You’re doing great, wildflower. You really are :)

Big Smiles

Caroline x

P.S. It's my plan to share more little moments like these - plus short yoga videos, nervous system tips, and reminders that you're not alone - over in my Facebook group. You’re always welcome there and it would be great to build our community!
👉 Come join me in The ADHD Yoga Mum Hub​