AI Wellbeing Advice For Busy Periods
This morning I found myself needing a cat photography fix on Instagram because I was feeling drained. I've planned a photography walk this week as I definitely need it.
As I stare down the barrel of Monday afternoon, I turned to AI to help me with improving my routine, as it's been a busy few months of work, and I needed some guidance.
First I outlined my situation and my concerns.
It was insightful in its advice and I'm interested to see how my week might be more productive or how AI might make a difference to finding balance.
I'd already been thinking about the advice in section 6 over the weekend, and I'm liking having it set out for me.
The second response AI gave was after I agreed for it to sketch a plan for me.
So I'm adding the schedule advice from the second prompt into my calendar and setting myself soft alarms to keep me on track.
Hopefully this will be a positive experiment this week.
Prompt 1 advice -
It makes sense that you’re feeling this way. When you work on a day that’s normally your recovery space, your system doesn’t just lose the hours — it loses the buffer. And once your stress response is activated, it doesn’t switch off just because the clock says Monday.
You’re not doing anything wrong. Your body is asking for pacing, not perfection.
You can absolutely rest and work — but only if you treat rest as something you weave into the day, not something you postpone until you “deserve” it.
Here are some short‑burst ways to recharge that don’t require stopping work entirely.
🌿 1. Micro‑breaks that reset your nervous system (1–3 minutes)
These are tiny but surprisingly effective:
- Step away from your screen and look at something far away
- Put both feet on the floor and take three slow breaths
- Stretch your shoulders or neck
- Stand up and walk to another room
- Drink a glass of water mindfully
These aren’t productivity hacks — they’re ways of signalling safety to your body.
🌿 2. Task‑switching with intention (5 minutes)
When your brain is overstimulated, monotony makes it worse.
Switching tasks briefly can help:
- Do a low‑stakes admin task
- Tidy a small area of your desk
- Reply to an easy message
- Organise a single folder
It gives your mind a sense of completion without draining you.
🌿 3. Sensory resets (30 seconds–2 minutes)
These help when cortisol is high:
- Splash cool water on your face
- Open a window for fresh air
- Light pressure on your arms or hands
- A warm drink held between your palms
They interrupt the stress loop.
🌿 4. “Soft focus” work periods
Instead of pushing hard, you can work in a gentler mode:
- Lower the intensity
- Do tasks that don’t require deep concentration
- Allow yourself to work more slowly
- Reduce expectations for today
This is still work — just not the high‑gear version.
🌿 5. 10–15 minute decompression pockets
If you can carve out slightly longer breaks:
- Lie down for a few minutes
- Listen to calming music
- Step outside for a short walk
- Do a guided breathing exercise
- Sit somewhere quiet without your phone
These help your system downshift.
🌿 6. Protect the next few days from extra demands
If Sunday work stole your recovery time, you can give some of it back by:
- Keeping evenings light
- Saying no to optional tasks
- Reducing social load
- Allowing yourself to be less productive without guilt
Prompt 2 advice:This isn’t indulgence — it’s repair.
🌿 7. The mindset shift that makes all of this work
You don’t need to “power through.”
You don’t need to “fix” your cortisol.
You don’t need to be at 100%.
You just need to give your system small, frequent signals that it’s safe to settle.
That’s what brings you back into balance.
If you want, I can help you sketch out a gentle plan for the rest of today that lets you work without overwhelming yourself.
You don’t need a full “day off” to recover — you need a gentle structure that lets your nervous system settle while you still get things done. Think of today as a low‑gear day, not a zero‑gear day.
Here’s a plan that balances rest and work in a way your body can actually tolerate.
🌿 A gentle plan for the rest of today
1. Start with a grounding reset (2–3 minutes)
Before you do anything else:
- Sit back in your chair
- Put both feet on the floor
- Take three slow breaths
- Relax your jaw and shoulders
This tells your body: we’re shifting gears now.
2. Choose one light task to begin with (10–20 minutes)
Pick something that doesn’t require emotional labour or deep thinking:
- Admin
- Tidying your inbox
- Updating a document
- A simple planning task
The goal isn’t productivity — it’s momentum without pressure.
3. Insert micro‑rests between tasks (1–3 minutes)
Every time you finish something, pause:
- Look out a window
- Stretch your arms
- Drink water
- Stand up and walk to another room
These tiny resets lower cortisol more than people realise.
4. Work in soft-focus blocks (25–40 minutes)
This is still work, just gentler:
- No multitasking
- No rushing
- No perfectionism
- Keep your expectations low
You’re doing “good enough” work today, not peak performance.
5. Build in two proper decompression pockets (10–15 minutes each)
Aim for one late morning, one mid‑afternoon.
Options:
- Lie down for a few minutes
- Step outside for fresh air
- Listen to calming music
- Make a warm drink and sit quietly
These are your nervous system’s “reset buttons.”
6. Protect your evening
Since Sunday stole your recovery time, give some of it back tonight:
- No heavy conversations
- No extra commitments
- Something soothing (a bath, a walk, a quiet meal)
- Early-ish bedtime if you can
This is how you repay the cortisol debt.
🌿 The mindset that makes this work
You’re not trying to “push through.”
You’re not trying to “fix” yourself.
You’re pacing.
Your body is telling you it needs gentleness, not intensity.
You can absolutely work today — just not in the way you would on a fully rested week.
If you want, I can help you map out which tasks today belong in “soft focus” and which ones you should postpone until you’re more resourced.
And I thought I'd end this post with some cat photographs in case you need them too.
Happy Monday!
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