Ask me a question or let me know what you think!

“Self-care is how you take your power back.”
— Lila Delia

🧠 In This Episode

• Why purpose = values + committed action (from an ACT perspective)
• How values differ from goals — and why that matters for long-term wellbeing
• What happens in your brain after 50–90 minutes of focused work
• Why breaks improve productivity, creativity, learning, and memory
• What doesn’t count as a break (hint: scrolling your phone)
• How micro-breaks support your prefrontal cortex
• Signs your nervous system is asking for a pause
• Why art-making and flow activities are especially powerful forms of rest
• How mindful breathing differs from guided breathing
• How to identify what felt heavy in 2025 — and what you may be ready to let go of

🔑 Key Takeaways

• Alignment creates happiness. When what you think, say, and do are in harmony, your nervous system feels safer and more regulated.
• Breaks are biologically necessary. They restore focus, consolidate memory, reduce stress, and support creative problem-solving.
• Values need protection. Like something precious, they require boundaries and conscious choices.
• Elimination creates space. Letting go of what drains you allows more room for what matters most.
• Presence is a practice. Asking “What is most important and valuable right now?” brings you back into the moment.

✍️ Reflective Prompts from the Episode

1. What is most important and valuable right now?
   (Pause. Ask yourself again. Let the answer deepen.)
2. What felt heavy in 2025?
   What slowed you down or created unnecessary stress?
3. What are you ready to eliminate?
   What can you let go of to create more space for value-based living?

🎨 Restorative Breaks (That Actually Work)

• A 5–20 minute walk (especially after learning something new)
• Stretching, dancing, or intentional movement
• Art-making without pressure (doodling, scribbling, painting)
• Flow hobbies (knitting, running, repetitive creative tasks)
• Mindful breathing (simply observing your breath)
• Brief solitude or time in nature
• Shifting tasks (writing → editing, thinking → organizing)

Support the show

Explore the Modern Creative Woman Community
https://moderncreativewoman.com

Free Goodies and Subscribe to the Monthly Newsletter
https://moderncreativewoman.com/subscribe-to-the-creative-woman/

Connect with Dr. Amy on Instagram
https://www.instagram.com/dramybackos/