6 Daily Habits to Support Resilience (Even When You’re Busy)

You’re doing all the things; showing up for your family, your work, your health. But under the surface, you might feel it: the fatigue, the irritability, the nagging sense of being just a little off.

I've been there!

In a world that runs on urgency and output, it’s easy to override our body’s signals. And yet, the truth is your resilience matters. Your ability to bounce back, to feel grounded and clear-headed, isn’t just about pushing through. It’s about supporting your body, your nervous system, and your whole self every single day - with small actions that keep you agile - adapting to life as it unfolds - and able to anchor in a storm.

You don’t need a 10-step morning routine or a weekend retreat to support your nervous system and overall wellbeing. Small, consistent habits go a long way.

As a clinical holistic practitioner - here are six simple, impactful daily practices I use in my own life and often recommend to clients support stress resilience—even in the busiest seasons of life.

1. Anchor Your Mornings - grounded and with some clarity (Without Your Phone)

Your first moments set the tone for your nervous system.

Start the day with presence. Even a few quiet minutes before reaching for your phone can shift your body out of reactive mode and signal to your nervous system that you are safe. It is from this safe, grounded place that you can respond intentionally and with clarity.

Try:

• Stepping outside for a few breaths of fresh air or sunlight

• Stretching or gentle movement

• Journal - 1-3 things you appreciate in your life, how do you want to show up today?, what is important for you to get done or focus on today?

• Simply sitting in stillness and focusing on your breath as well as watching your mind. Strengthening the observing mind helps shift your nervous system.

  
  
  
  

✨ Why it works: Any one of the above tools can signal to your nervous system that you are safe. When your nervous system realises it is safe to be here, it can adapt better to stress, shifting you from survival mode to problem solving and grounded mode.

2. Eat to Nourish

Stress, blood sugar, and energy are deeply connected.

Skipping meals or running on coffee and carbs can send your blood sugar (and mood) on a rollercoaster. Your nervous system continues to feel like it is on the battle field.

Ground and anchor your nervous system with meals that are balanced with:

• Protein: eggs, legumes, fish, nuts/seeds

• Healthy fats: avocado, olive oil, tahini, fatty fish, olive oil

• Slow carbs: root veggies, oats, brown rice, fruit

  
  

✨ Why it works: Balanced meals prevent the “hangry” cortisol spike and give your brain the fuel it needs to focus. Nutrient dense meals signal to your nervous system - I am safe.

3. Find One Moment of Stillness (Micro-Rest/Mindfulness Counts)

You don’t need an hour of meditation. You need interruptions and pockets of mindfulness to the go-go-go.

Try:

• A 2-minute breathing pause between meetings

• One mindful walk around the block

• 3 deep breaths before you eat

• A quiet moment with a cup of tea and no phone

  
  

✨ Why it works: Micro-rest moments calm the nervous system and shift you out of “fight or flight or freeze.” Even when things are hectic - a micro moment says to your nervous system - things are a bit full-on but not dangerous.

If you would like more information on micro-practices to be present email me at melissarivard@wellkind.co.nz and I'll send you a download:)

4. Prioritise Sleep Like It’s Sacred

Sleep is your body’s nightly reset - don’t let it be the first thing sacrificed. A bad night's sleep now and again will happen and that's okay. But I often see sleep being the first thing sacrificed when life is hard.

Protect it by:

• Avoiding screens 1 hour before bed

• Taking magnesium or herbal support if needed (note - always check with a professional to make sure a supplement/herb is safe and well-indicated)

• Keeping consistent sleep and wake times

• Creating a “wind-down ritual” to cue the brain (e.g. a shower, dimming the lights, reading, listening to calm/quiet music)

  
  

✨ Why it matters: Poor sleep dysregulates cortisol, can make us more insulin resistant, weakens immunity, and amplifies anxiety. Deep rest is the foundation of resilience and recovery.

5. Nourish Your Inner Battery

Resilience isn’t just physical - it’s emotional and energetic too. There are so many ways you bleed energy in the modern world - at work, on your phone, reading the news, supporting others, just showing up sometimes.

You need to put energy back in in order to stay resilient.

Every day, do one thing that feels nourishing. Not productive. Not impressive. Just good for your soul - that fills your cup.

• Dance to a song you love

• Write in a journal

• Chat with someone who makes you laugh

• A cup of tea

• Read for pleasure

• Seek beauty

• Create

• Step outside and do absolutely nothing for 5 minutes

  
  

✨ Why it works: Joy, connection, creativity and rest are not luxuries; they’re medicine. They help shift you into a more resonant state - from here things feel possible and energising.

6. Move your body

Exercise isn’t just for fitness - it’s one of the most powerful tools we have to regulate the stress response and build our window of tolerance to stress. Doing something hard on purpose, like a workout, helps you build your tolerance to the hards that life can throw at you like a difficult conversation. But you don't have to do a hard workout to get the benefits of exercise and support your nervous system.

Try:

• A 20-30-minute walk in nature

• Increasing your incidental movement - walk instead of public transport or get off a couple stops early.

• Dancing in your kitchen (yes, that counts!)

  
  

✨ Why it works: Movement helps metabolise stress hormones, boosts mood, and strengthens your nervous system's ability to recover. It can be a circuit breaker before, during, or after a stress day.

The Bottom Line: Resilience Is Built in the Everyday

You don’t need to overhaul your life to start feeling better. These small habits, done consistently, tell your body: You are safe. You got this - You can handle what is being thrown at you and will get through to the otherside. They keep your nervous system agile - helping it meet stress with clarity and the bandwidth required to get stuff done but also - downregulate, rest, and restore.

🌿 Want to go deeper in supporting your nervous system, energy, and vitality—without adding more to your to-do list? Book a free vitality strategy call or sign up for my monthly newsletter where I share more evidence based tools on how you can support your holistic health.