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We share 13 everyday habits that quietly overload the nervous system and offer clear, practical swaps that build calm, energy, and focus. Start with one change, layer slowly, and teach your body safety through kinder rhythms and routines.
• why phone-first mornings spike cortisol and what to do instead
• screen apnea and a simple hourly breathing reset
• calm, present eating to switch on rest and digest
• single-task sprints to end multitasking stress
• caffeine timing for steady energy and better sleep
• micro-movements that release stored tension
• creating silence zones to reduce sensory overload
• progressive muscle release to stop clenching
• white space and systems to prevent overscheduling
• kinder self-talk that soothes the stress response
• blue light limits and wind-down rituals
• safe emotional release without shame
• honoring hunger, sleep, and focus cues
If you found this episode helpful, share it with a friend who's always stressed out. If you try one of these swaps, let me know. I love hearing your wins.
https://www.deepalinagrani.com/
Want to be a guest on The Self-Help Podcast with Deepali Nagrani? Send Deepali Nagrani a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/176231960508769160fda8526
💛 Thank you for being here.
If something in this episode spoke to you, I hope you carry it with you — or share it with someone who might need it too.
I'd love to hear your story, your thoughts, or just how you're feeling after listening. Reach out anytime at [email protected]
🌐 For more stories, resources, downloadable freebies please visit:
www.deepalinagrani.com
🕊️ This is just the beginning.
Take care of your body. Be gentle with your heart. And never forget — your story matters.
Chapters
1. Coming Home And Setting The Theme (00:00:00)
2. What The Nervous System Really Does (00:00:31)
3. Why Subconscious Habits Derail Calm (00:01:32)
4. Habit 1: Phone-First Mornings (00:02:02)
5. Habit 2: Screen Apnea And Breath (00:03:11)
6. Habit 3: Rushed, Distracted Eating (00:04:28)
7. Habit 4: Multitasking Vs Focus Sprints (00:07:32)
8. Habit 5: Caffeine Timing And Sleep (00:09:00)
9. Habit 6: Skipping Movement Under Stress (00:11:02)
10. Habit 7: Endless Noise And Silence Zones (00:13:03)
11. Habit 8: Clenching And Progressive Release (00:14:10)
12. Habit 9: Overscheduling And White Space (00:15:01)
13. Habit 10: Self-Talk That Soothes (00:17:05)
14. Habit 11: Blue Light And Wind-Down (00:17:32)
15. Habit 12: Suppressed Emotions Need Exits (00:18:24)
16. Habit 13: Honor Natural Body Rhythms (00:20:21)
17. Start Small, Layer Habits, Share Wins (00:21:11)
38 episodes
