I wake with a surge of adrenaline. My body is heavy with sleep, but my brain is already firing into productivity mode. Since I canât sleep, I might as well work. Careful not to wake the sleeping toddler to my right, or my husband on my left, I tiptoe down the hall and crack open my laptop. Itâs 4 a.m. I went to bed at 11 p.m. I know I will be sleep-deprived in the morning, but having a home, quiet and dark, to myself for a few uninterrupted quiet hours feels worth the grogginess that will follow me all day.
This is my life as a freelance journalist working from home, with a constant toddler companion and two older children in a hybrid homeschool program (two days of homeschool, three days at a school). Itâs a beautiful chaos. And most days, I oscillate between loving my life ⊠and fantasizing about crawling into the sinkhole in our backyard for a moment of silence.
Iâve met my work goals for this year, Iâm proud of what Iâve accomplished, and grateful to be surrounded by my bustling family. But I am also sure that all of the stress and anxiousness I carry around in my body cannot possibly be good for me or my family, long-term. It doesnât help that every time I hear the latest news headlines, my stomach churns, and I feel a sense of helplessness wash over me.
Setting 2026 goals and intentions
So, one afternoon, while sitting on the grass with my toddler as a ladybug crawls across his finger, I asked: How do I cultivate more of these quiet moments when nothing else in the world seems to matter but the here and now?
âHow do I cultivate more quiet moments when nothing else in the world seems to matter but the here and now?â
As I take stock of 2025, I want to better protect my peace in the new year. But Iâm busy, any elaborate or âtreat yourselfâ-themed isnât realistic. I need small, doable changes that actually fit into my life. Here, with some expert advice, is how I plan to do that in 2026.
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Stretching for 10 minutes a day
If I donât start prioritizing mobility, I fear Iâll end up in a stiff, grumpy body later. Even on days I canât squeeze in a workout, I want to aim to stretch for 10 minutes.
Physiotherapist Alex Lee sent me a good daily stretch routine from YouTube that he recommends because it is âslow, itâs easy to understand, and it hits all of your major muscle groups that you use daily.â
He tells me stretching supports peace as it relaxes your nervous system and helps you to release tension and stress. It can also reduce stiffness, promote blood flow, and keep your body performing at its best, he informs me, adding that even 5-10 minutes is enough to make a difference.
Microdosing a moment of joy
My joy microdose? Reading a poem a day. Poets like Mary Oliver and Wendell Berry were masters of slowing down enough to observe the world. The ladybug moment with my toddler? Pure Oliver and Berry energy.
Find a tiny joy and build it into your day, Blanka Molnar, a Personal Development Coach and Professional Organizer, tells me. Make it something that makes you âfeel good and fit your values and who you are.â
âIf you love poems, read a poem,â she says. âBring that beauty into your life ⊠Be in the here and now to reduce stress and overwhelm.â
Decluttering one tiny area every week
Iâve fallen out of this habit, but Iâm bringing it back. âClutter is accumulated energy, time, and money, causing anxiety, overwhelm, and stress,â says Molnar.
Even clearing a single drawer or desk ârefreshes the energy around you, calms your nerves, and boosts your energy and confidence.â
Taking a daily walk
Walking gets my brain hummingâcreative problem-solving, introspective thoughts, and clarity. My toddler loves walks too, so this is a perfect morning reset.
Molnar says setting a goal, like choosing how long you want to walk, or when, or for how long, can help you maintain your new ritual.
Setting boundaries with my phone that I can actually keep
Iâve lost or broken my phone several times and waited 6 to 8 weeks before replacing it. Every time, I felt happy and free. But as soon as the phone returns, so do my bad habits.
Last year, I set a daily limit of five minutes on social media. I failed. So, in 2026, I want a more realistic tech boundary.
Psychologist Jenna Budreau-Roman says one reasonable boundary is to keep your phone on âDo Not Disturbâ for the first 20-to-30 minutes of your day. Use that time to do something grounding, such as a gratitude practice, sitting quietly, meditating, or stretching.
âReaching for your phone immediately floods your nervous system with stimulation before your body has had a chance to wake up,â she says. âGiving yourself a calm, intentional start helps regulate stress hormones, supports emotional regulation, and creates a buffer against the inevitable chaos of parenting and daily responsibilities.â
Prioritizing sleep
Sleep matters. And yetâI often sacrifice it to get more done. I want to set a firmer boundary around bedtime by having a hard stop time. And no screens after 10 p.m. to help my brain shut down.
Studies show that consistent, high-quality sleep can help us live longer, healthier lives. I, for one, donât want to keep sacrificing my lifespan in the name of productivity.
Using short reset practices to check in with my body
I can go hours without drinking water or noticing what my body needs, so in 2026, Iâm trying something new: 90-second check-ins.
Our nervous systems are like smoke detectors. Keisha Saunders-Waldron, a licensed clinical mental health counselor and supervisor says, âFor mothers, itâs going off constantlyâkids arguing, phone pinging, mental to-do lists,â âThese brief check-ins tell your body: âFalse alarm. Weâre okay right now.â Done repeatedly throughout the day, they actually retrain your stress response to calm down faster.â
It even helps with phone addiction, too, she says. When we do one immediately after setting our phone down, our brain recognizes âphone awayâ with âbody calm.â
The 90-second reset you can do anywhere:
Best times: Morning, midday slump, after phone use, before bed
Goal: 3-5 times throughout your day
- Feel something solid (feet on floor, back on chair, hands on mug)
- Take 3-5 slow breaths (longer exhale than inhale)
- Notice something with your senses (what you see, hear, or feel)
- Return to your day
Other resets to try:
The Morning Coffee Reset:
- Hold your warm mug with both hands (feel the warmth)
- Take three slow breaths (count to 4 on the inhale, 6 on the exhale)
- Notice one thing you can see, one thing you can hear
- Thatâs it. Return to your morning.
The Red Light Reset:
- Feel your hands on the steering wheel
- Press your back into the seat
- Take three deep breaths
- Look at something outsideâa tree, a cloud, a building
- Light turns green. Drive on.
The Bathroom Reset (because we all go there):
- Before you leave, stand still for 30 seconds
- Feel your feet flat on the floor
- Roll your shoulders back twice
- Take three breaths like youâre blowing out birthday candles (long, slow exhales)
- Open the door.
The Bedtime Reset:
- Sit on the edge of your bed
- Place both hands on your lap
- Close your eyes and take five slow breaths
- Notice three sounds in your house
- Lie down.
In 2026, Iâm hoping to build more peace into my life by shifting my habits with these seven intentions. They feel calming and attainableâand thatâs the energy Iâm bringing into the new year.
Kris Ann Valdez, Contributing Writer
Kris Ann Valdez is a mom and freelance journalist who covers parenting, lifestyle, and science-based topics. Beyond The Everymom, Kris Ann contributes to national outlets such as Good Housekeeping, Parents, and Scary Mommy. Sheâs also the creator of âThe Guide Girl,â a Substack dedicated to inspiring writers to pursue publication.
