It’s been a busy couple of weeks – from many evening groups with my Mindfulness research study participants, to my Patron duties a couple of weekends ago for the IIH UK patient charity (an amazing charity advocating for people living with a rare neurological condition called Idiopathic Intracranial Hypertension).

And the excitement continues with my talk at the Integrative Personalised Medicine (IPM) annual conference today! I’m so grateful to have been selected to speak on the main stage. 🎉

So, yes. It’s been full on – in a good way! 😊

However, this has really affected my self-care schedule.

I mentioned in a past Thursday Tips [TT] newsletter that my morning mindful movement practice keeps me grounded. That, and a regular sleep schedule!

Both are my keystone habits.

Both have been disrupted for the above reasons for the past 2 weeks.

And I’m feeling the impact!

As I recovered and replenished over the past weekend, it made me reflect on this question:

How intentional was this? 🧠

Life can be hectic for you too, I know.

But here’s the thing – it isn’t about “just do less” (unless you wish to, and that’s also fine!).

A better question could be: “Is this intentional?”

📍Why Intention Matters for Your Brain

When we operate on autopilot, our brain’s stress response systems can become overactive without us realising it.

Chronic stress without intentional recovery periods can affect memory consolidation, decision-making capacity, and emotional regulation.

Elevated cortisol can shift our thinking from deliberate, conscious decision-making toward automatic, reactive responses.

When we make intentional choices rather than operating on autopilot, we engage our prefrontal cortex – the brain region responsible for cognitive control and executive function – creating better conditions for clear thinking and emotional regulation.

📍3 Areas to Consider This Week

Ask yourself: am I being intentional with…

🌟 Work – Are you choosing your priorities or letting urgency choose for you?

🌟 Family/friends – Are you present during these moments or mentally elsewhere?

🌟 Self-care – Are you actively choosing to replenish or just hoping it happens?

Remember: when you’re sufficiently replenished through intentional self-care, you can be more effective at work and more present and enjoyable with family and friends.

📍3 Brain-Healthy Self-Care Practices to Consider This Week

🌟1️⃣ A Moment of Mindful Self-Care

This could be a walk in nature, a yoga or art class, or taking your time to enjoy a nice meal.

The key is being fully present during this activity – not multitasking or rushing through it.

Mindful self-care activates your parasympathetic nervous system, giving your brain’s stress response a chance to reset.

🌟2️⃣ Evening Routine

A wind-down routine helps signal to your brain that it’s time to shift into rest mode.

Try 5 cycles of slow, long exhales; journaling for 5 minutes; or turning off your computer and emails (no more “final look” at messages before bed!).

These practices help lower cortisol levels and support quality sleep – when your brain does its essential overnight maintenance.

🌟3️⃣ Morning Intention Setting

Before checking your phone or diving into tasks, take 2 minutes to set an intention for your day.

Ask yourself: “What kind of energy do I want to bring to today?” or “What’s one thing I can do today to care for myself?”

This simple practice strengthens your prefrontal cortex – the brain region responsible for intentional decision-making – and helps you start your day as the director rather than a passenger.

📍Question for you today

Which of these intentional practices will you schedule this week?

I’d love to hear from you! Just leave a comment to this post 😊

Wishing you purposeful presence in your days,

Dr Sui Wong

PS – If you’re attending the IPM meeting, I’m speaking on Thursday afternoon and doing a book signing afterwards. I’d love to say hello in person – please come find me! 😊

PPS – [TT] Readers: choose your adventure! Would you like me to cover the topic of coffee or sleep next week?

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