Professor Narelle Lemon
@rellypops.bsky.social
Researcher, educator, writer + creative #selfcare Wellbeing Whisperer https://www.exploreandcreateco.com/the-wellbeing-whisperer Citizen Wellbeing Scientist https://www.citizenwellbeingscientist.com She SPEAKS Podcast https://www.shespeakswellbeing.com
3-MINUTE EXHAUSTION END-OF-DAY RESET #selfcare #everydayselfcare #citizenwellbeingscientist www.citizenwellbeingscientist.com/dailymicromo...
3-Minute Exhaustion End-of-Day Reset — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: End of exhausting day Purpose: Gentle transition from depletion to rest Exhaustion Acknowledgment (60 seconds) What: Sit or lie down somewher...
citizenwellbeingscientist.com
So excited to get the hard copy of this today... @kellylouisepreece.bsky.social @rellypops.bsky.social @msantacruz.bsky.social @bolzle.bsky.social @webhooligan.bsky.social @suaw.bsky.social @exeter.ac.uk @doctoralexeter.bsky.social #chapter #publishedchapter #ExeterPGRStudySpace
Offering yourself kindness in moments of fatigue. www.citizenwellbeingscientist.com/blog/2-minut... #selfcompassion #selfcare #citizenwellbeingscientist
2-Minute Self-Compassion for Tiredness — Citizen Wellbeing Scientist
Time needed: 2 minutes (40-40-40 seconds) Setting: When exhausted or depleted Purpose: Offering yourself kindness in moments of fatigue Acknowledge with Kindness (40 seconds) What: Recognize you...
citizenwellbeingscientist.com
Restoring depleted energy and rebuilding protective boundaries #selfcare #citizenwellbeingscientist #boundaries www.citizenwellbeingscientist.com/blog/5-minut...
5-Minute Energy Vampire Recovery — Citizen Wellbeing Scientist
Time needed: 5 minutes (90-90-120 seconds) Setting: After draining interactions Purpose: Restoring depleted energy and rebuilding protective boundaries Energy Leak Assessment (90 seconds) What: ...
citizenwellbeingscientist.com
Appreciating what brings happiness in your environment…especially in your own space. #selfcare #space #choice #awareness #compassion #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Space Joy Discovery — Citizen Wellbeing Scientist
Time needed: 3 minutes (1 minute each) Setting: End of week in your personal space Purpose: Appreciating what brings happiness in your environment Micro-Beauty Hunt (60 seconds) What: Move slowl...
citizenwellbeingscientist.com
Ok, spotting the best in others can be challenging, today we flip this with a lovely #selfcare #micromoment routine. #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/2-minut...
2-Minute Best-Spotting Practice — Citizen Wellbeing Scientist
Time needed: 2 minutes per person/interaction Setting: Any interaction today Purpose: Intentionally seeking positive qualities in others Active Best-Finding (2 minutes) What: During any conversa...
citizenwellbeingscientist.com
Maintaining your pace and energy despite external urgency…you all know what I mean. #selfcare #micromoments #wellbeing #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/5-minut...
5-Minute Energy Protection Practice — Citizen Wellbeing Scientist
Time needed: 5 minutes (90-90-120 seconds) Setting: When others' chaos feels overwhelming Purpose: Maintaining your pace and energy despite external urgency Energy Boundary Check (90 seconds) Wh...
citizenwellbeingscientist.com
Firwt thing in the morni g routines beyond checking your phone or email is today’s #selfcare #micromoment focus as #citizenwellbeingscientists www.citizenwellbeingscientist.com/blog/5-minut...
5-Minute Morning Freedom Ritual — Citizen Wellbeing Scientist
Time needed: 5 minutes (90-90-120 seconds) Setting: First moments after waking Purpose: Reclaiming morning space from reactive digital habits Waking Without Reaching (90 seconds) What: Before ge...
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Before starting any task, creating intentional single-task focus…our focus for today and our #selfcare as #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/5-minut...
5-Minute Single-Focus Ritual — Citizen Wellbeing Scientist
Time needed: 5 minutes (90-90-120 seconds) Setting: Before starting any task Purpose: Creating intentional single-task focus Task Clearing Ceremony (90 seconds) What: Close all unnecessary brows...
citizenwellbeingscientist.com
Creating intentional space between trigger and response….a focus today for when one might feel ignored or dismissed to take back the energy. #selfcare #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/2-minut...
2-Minute Response Reset — Citizen Wellbeing Scientist
Time needed: 2 minutes (40-40-40 seconds) Setting: After feeling ignored/dismissed Purpose: Creating intentional space between trigger and response Pause & Notice (40 seconds) What: Stop bef...
citizenwellbeingscientist.com
Rest…it’s a massive tool in our #selfcare toolbox as #citizenwellbeingscientists Tuning into body's rest needs and responding mindfully. www.citizenwellbeingscientist.com/blog/5-minut...
5-Minute Body & Rest Attunement — Citizen Wellbeing Scientist
Time needed: 5 minutes (90-90-120 seconds) Setting: Any quiet moment during day Purpose: Tuning into body's rest needs and responding mindfully Body Signal Scan (90 seconds) What: Sit or lie com...
citizenwellbeingscientist.com
Today our #micromoments for our #selfcaretoolbox as #citizenwellbeingscientists is all about using intentional reflection to transform difficult experiences into growth… www.citizenwellbeingscientist.com/blog/2-minut...
2-Minute Deliberate Transformative Rumination — Citizen Wellbeing Scientist
Time needed: 2 minutes (60 seconds each) Setting: When processing a challenging experience Purpose: Using intentional reflection to transform difficult experiences into growth Learning Excavation...
citizenwellbeingscientist.com
After receiving unexpected reaction from someone, processing unmet expectations with self-compassion and clarity…our focus today for #selfcare as #citizenwellbeingscientists www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Surprise Disappointment Processing — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: After receiving unexpected reaction from someone Purpose: Processing unmet expectations with self-compassion and clarity Acknowledge the Surprise...
citizenwellbeingscientist.com
Finding stability and awareness within unsettled emotions. #emotions #selfcare #micromoments #unsettled #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Sitting Still with Unsettled Feelings — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: Comfortable seated position when feeling agitated or restless Purpose: Finding stability and awareness within unsettled emotions Grounding in Sti...
citizenwellbeingscientist.com
Mindful eating enhances satiety signals, increases pleasure from food, improves digestion. #selfcare #micromoments #nourishment #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Breakfast Savouring — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: During your morning meal Purpose: Transforming routine breakfast into mindful nourishment Mindful Preparation (60 seconds) What: Begin with inte...
citizenwellbeingscientist.com
Moving from emotional overwhelm to manageable feeling. #selfcare #emotions #awareness #wellbeing #micromoments #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Emotional Regulation — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: When emotions feel overwhelming or intense Purpose: Moving from emotional overwhelm to manageable feeling Emotion Recognition (60 seconds) What:...
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It’s all about friendship today as #citizenwellbeingscientists Amplifying the joy and energy that friendship naturally creates. #selfcare #frienship #joy www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Friend Positivity Boost — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: During time with friends Purpose: Amplifying the joy and energy that friendship naturally creates Appreciation Spotlight (60 seconds) What: Focu...
citizenwellbeingscientist.com
One brave moment of exploration and growth…trying something new. #selfcare #micromoments #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/2-minut...
2-Minute Trying Something New Ritual — Citizen Wellbeing Scientist
Time needed: 2 minutes Setting: Anytime you want to experiment Purpose: One brave moment of exploration and growth Small Adventure Inquiry (120 seconds) What: Taking one tiny step into the unkno...
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Heading into the weekend vibes…one intentional moment to shift from work mode to weekend restoration (plus some bonuses) for our #selfcare and toolbox as #citizenwellbeingscientists www.citizenwellbeingscientist.com/blog/2-minut...
2-Minute Weekend Transition Ritual — Citizen Wellbeing Scientist
Time needed: 2 minutes Setting: End of work week Purpose: One intentional moment to shift from work mode to weekend restoration Complete the Week (120 seconds) What: Creating conscious closure: ...
citizenwellbeingscientist.com
Today as #citizenwellbeingscientists we are adding to our #selfcare toolbox with 4 #micromoments to support our wellbeing connected to attentive #listening www.citizenwellbeingscientist.com/blog/4-minut...
4-Minute Attentive Listening Practice — Citizen Wellbeing Scientist
Time needed: 4 minutes (60-90-90-60 seconds) Setting: During any conversation Purpose: Cultivating deep, present listening that creates connection Listening Preparation (60 seconds) What: Settin...
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Restoring yourself when you're constantly giving to others as a leader. Some tips today and micro-moments to empower you. #selfcare #leader #leadership #wellbeing #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/5-minut...
5-Minute Leader Self-Care: Filling Your Own Cup — Citizen Wellbeing Scientist
Today’s post is in honour of Millie and some leaders who are looking to do things differently. You know who you are 👊 Time needed: 5 minutes (90-90-120 seconds) Setting: Any private moment durin...
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Recognizing and embracing opportunities already present #selfcare #opportunity #citizenwellbeingscientist www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Daily Opportunity Practice — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: Any time during your day Purpose: Recognizing and embracing opportunities already present Opportunity Spotting (60 seconds) What: Look for possi...
citizenwellbeingscientist.com
Creating genuine human connection for our #selfcare as #citizenwellbeingscientists www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Connection with Others — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: Any social moment Purpose: Creating genuine human connection Present Attention (60 seconds) What: Give someone your full presence: - Put away p...
citizenwellbeingscientist.com
New on the Wellbeing Whisperer Blog… Time poverty isn't just about packed schedules. It's about the mental state of scarcity, the breathless feeling that there's never enough time, and the way we abandon ourselves in service of endless demands. www.exploreandcreateco.com/the-wellbein...
Flipping Time-Poor: Micro Self-Care When Life Feels Relentless — Explore & CREATE Co.
The moments when we feel most time-poor are precisely when we need self-care most—and when it's most possible. What if the very constraints of time-poor living could become doorways to restoration rat...
exploreandcreateco.com
#Serenity isn't reserved for mountaintop retreats or hour-long meditations. It lives in the spaces between breaths. These #selfcare #micromoments of gentle #awareness are scattered throughout your day like hidden treasures, waiting to be noticed. www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Serenity Cultivation — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: Any space where you can pause Purpose: Accessing the positive emotion of serenity through gentle awareness Settling Into Stillness (60 seconds) ...
citizenwellbeingscientist.com
Humility opens us to growth, creates space for wonder, connects us to our capacity for development. Some lovely micro-moments for today to discover. #selfcare #humility #positiveemotions #citizenwellbeingscientist #micromoments www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Humility as Positive Emotion — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: Any quiet moment Purpose: Experiencing humility as expansive rather than diminishing Learning Recognition (60 seconds) What: Acknowledging the v...
citizenwellbeingscientist.com
Awe is one of my favourite positive emotions. So today we are cultivating the expansive #emotion of #awe through intentional attention with our #micromoments of #selfcare as #citizenwellbeingscientists www.citizenwellbeingscientist.com/blog/3-minut...
3-Minute Awe Activation Sequence — Citizen Wellbeing Scientist
Time needed: 3 minutes (60 seconds each) Setting: Any environment Purpose: Cultivating the expansive emotion of awe through intentional attention Scale Shift (60 seconds) What: Changing your per...
citizenwellbeingscientist.com
So important and the micro self care usually make a greater impact than we can imagine. No grand gestures needed !!
I’m having loads of conversations about the #time for “self-care” at the moment. So today we are playing with super micro #micromoments of #selfcare to boost our toolbox. www.citizenwellbeingscientist.com/blog/2-minut... #citizenwellbeingscientist
2-Minute Time-Poor Self-Care Flips — Citizen Wellbeing Scientist
Time needed: 2 minutes or less Setting: When time feels completely scarce Purpose: Flipping overwhelm into micro-restoration The 30-Second Reset (30 seconds) What: When you literally have no tim...
citizenwellbeingscientist.com