Welcome to this week’s Wellness Goals Weekly, your space for support, inspiration, and practical steps to help you thrive.

Yesterday was my mum’s 80th birthday. As we celebrated with family, surrounded by balloons and cake, she kept looking around with her trademark smile and saying, “How did I get here? It feels like only yesterday…”

Her words stuck with me. We all say it, don’t we? Life moves so fast, we feel like passengers. One moment, you set goals; the next, it’s almost September. We get so caught up in the 'doing'—planning, working, striving—that we forget to simply be.

I realised how often we postpone living in the present. We tell ourselves we’ll relax after a deadline, appreciate progress after the big goal, or take a break when things calm down. But life rarely calms down on its own.

This constant forward focus means we often miss the richness of the journey itself. We overlook the small wins, the quiet moments of peace, and the current moments of progress. Our wellness isn’t just a destination we’re racing towards; it’s woven into our daily lives, in the choices we make and the moments we choose to notice.

So, how do we stop time from slipping through our fingers? By creating small, intentional pauses. No grand gestures needed. It can be as simple as taking a moment to savour your morning coffee without scrolling on your phone, or stepping outside for five minutes of fresh air between meetings. It’s about consciously checking in with yourself and anchoring your mind in the present, even for just a few seconds.

These pauses build awareness. They help us notice how we feel, what our bodies need, and the progress we’ve made. They keep us from looking back and wondering where the time went.

Weekly Challenge

This week, I invite you to incorporate intentional pauses into your daily routine. Your challenge is to find three brief moments each day to pause, notice your surroundings, and connect with the present moment.

Here are a few ideas:

•  Before you eat a meal, take three slow, deep breaths.
•  When you walk from one room to another, pay attention to the feeling of your feet on the floor.
•  At the end of your workday, take one minute to sit in silence and acknowledge your efforts before moving on to your evening.

The goal isn’t to add tasks but to find stillness in what you already do. As you go about your day, intentionally pause and notice how small moments of mindfulness make you feel.

Let’s not wait to look back and wonder, “How did I get here?”. Let’s start living here, right now.

Cheering you on to wellness success,