The Power of Calm: 6 Simple Ways to Create More Peace in Midlife

By Erin Zell

You do not have to finish everything before you are allowed to rest. The messages can wait a few minutes. The laundry can stay in the basket. You can sit down with your coffee while there are still things on your list.

I need this reminder, too. I can move from teaching a class to coaching, working on the podcast, answering messages and thinking about dinner without much space in between. I enjoy what I do. But I can reach the end of the day and realize I have barely paused. My body is sitting on the couch, but my mind is still at work.

That is why I have been thinking about calm as part of taking care of our health. It deserves a place alongside nourishing food, strength training and daily movement. We put effort into getting stronger and eating well. Giving ourselves time to recover deserves attention, too.

When being busy becomes your normal

You may be so used to carrying responsibility that you barely notice the tension anymore. Your shoulders stay lifted. Your jaw tightens. You feel tired at bedtime, but your thoughts keep going.

Long-term stress can contribute to sleep problems, digestive symptoms and changes in mood. It can also affect your appetite, energy and ability to concentrate. Those effects can make everyday habits harder to maintain. After a difficult night, preparing lunch or getting out for a walk may feel like one more demand. www.nccih.nih.gov

You do not need to turn that into another reason to criticize yourself. You can notice the pattern and give recovery more attention. Start by looking for small places in your day where you can pause, reduce distractions or ease the pace.

Here are six simple ways to begin.

Protect the first five to ten minutes of your morning

Before you check messages or open social media, give yourself a few minutes without outside demands. Sit with your coffee, stretch, step outside or write down one thing you are grateful for. Keep it simple enough that you can repeat it on an ordinary Tuesday. You are giving yourself a moment to decide how you want to begin before responding to everyone else.

Take a one-minute pause

When you notice yourself rushing, pause if you safely can. Put your feet on the floor, soften your shoulders and release your jaw. Take a few slow, comfortable breaths without forcing them. If focusing on your breath feels uncomfortable, look around and notice the room or feel your feet against the floor.

Try this before you open your inbox, walk into the house or start making dinner. You do not need a long meditation session to practice pausing. A brief moment gives you time to notice how you feel and choose what needs your attention next.

Become temporarily unavailable

Choose one part of the day when your phone is out of reach. Eat lunch without scrolling, leave it inside while you sit on the porch or turn off notifications that do not need an immediate response. Start with twenty minutes. Notice whether you feel more present with your meal, your surroundings or the person sitting across from you.

You are allowed to have a little time that does not belong to your inbox. If you are used to answering immediately, that may take practice. Pick a manageable window and give yourself permission to use it.

Step outside without an assignment

I love a walk by the water, but getting outdoors does not have to involve a destination or a step goal. Walk around the block, sit outside for a few minutes or take your coffee onto the porch. Notice the air, the light and the sounds around you. Let yourself spend a few minutes there without needing to accomplish anything.

If you already walk every day, try leaving the headphones off for part of it. Give yourself a break from listening, learning and taking in more information. Pay attention to what is around you and how you feel as you walk.

Choose movement that supports you today

You know how much I value strength training, especially in midlife. I also make room for walking, yoga and gentle stretching. Some days you feel ready for a challenging workout. Other days, a quiet walk or ten minutes on your mat feels more manageable.

Pay attention to your energy and how you feel afterward. Build a routine with room for both effort and recovery. Learning when to challenge yourself and when to adjust is part of creating habits you can sustain.

Give your evening a transition

It can be difficult to answer emails, scroll through your phone and then expect to fall asleep a few minutes later. Choose a simple way to close the day. Dim the lights, take a warm shower or read a few pages. Write down tomorrow’s tasks so you do not have to keep rehearsing them in bed.

A consistent sleep schedule, a cool and quiet bedroom, and turning off electronic devices at least thirty minutes before bedtime can support better sleep habits. You do not need a perfect evening routine. Choose a starting point you can repeat and build from there. www.cdc.gov

Choose one practice for this week

Please do not read this and add six new requirements to tomorrow. Choose one practice and give it seven days. Notice what feels useful and what needs adjusting. The goal is to create something that supports you.

Maybe you keep your phone away during your morning coffee. Maybe you take a quiet walk after dinner. Maybe you stop working a little earlier so there is room to wind down. Choose the place in your day where a small change would feel most helpful.

This is where the Restore foundation comes into everyday life. You make room to recover alongside the effort you put into caring for your body. You begin paying attention to what helps you feel rested, present and able to enjoy your day.

A well lived life needs room to be enjoyed. Creating a little more calm can help you pay attention while you are living it. You can begin with a few minutes today, even while there are still things on your list.

For more practical ideas on feeling stronger, healthier and more intentional in midlife, subscribe to The Well Lived Edit at erinzell.com/subscribe

Sources
National Center for Complementary and Integrative Health: Stress
https://www.nccih.nih.gov/health/stress
Centers for Disease Control and Prevention: Managing Stress
https://www.cdc.gov/mental-health/living-with/
Centers for Disease Control and Prevention: About Sleep
https://www.cdc.gov/sleep/about/index.html