Finding Your Own Beat: The Power of Small Changes (and a Caffeine Detox)

This month’s newsletter might have landed in your inbox with a little nudge about setting goals in time to your own beat. Well, consider this your backstage pass—the personal, slightly messier version of that story.

Because let’s be honest: I didn’t stumble on the magic of small, simple changes while sipping a green juice and meditating on a mountaintop. I found it in the middle of a stress-fuelled meltdown.

For months (maybe even years), I’d been running on all cylinders—juggling work, running a business, family, commitments, and all the million hats we modern women wear. It was like I’d been living on autopilot: busy, buzzing, and burnt out. I’d become irritable, snappy, and downright grumpy—like the grinch with a to-do list. And worst of all, I just wasn’t enjoying life. Everything felt like another box to tick.

And let’s be real—when I went down, I could take the entire household with me. And I did... It’s true what they say: a woman is the emotional energy of the home. When I was stressed and snappy, everyone felt it—like a ripple of tension that spread through the house..

And caffeine? Oh, caffeine was my ride-or-die. My long black was not only my saviour but also my badge of honour: “Look how much I’m getting done! Look how productive I am!” Never mind that I was also running on adrenaline, living on nerves, and just one strong coffee away from snapping at a complete stranger.

Then came a retreat. And guess what? I had to give up caffeine. Cold turkey. I’m not going to sugarcoat it—day one, I felt like I’d nailed it. I was practically glowing with self-righteousness. “Look at me, thriving without caffeine!”.  But then came day two—my head felt like it was caught in a medieval torture device, complete with spikes and chains. By day three, I was a foggy blur of confusion, like I’d stumbled out of a time warp with no idea what century it was.  And by day four? Let’s just say I looked like I’d pulled an all-nighter at a club and then tried to walk home in the rain—except worse. Much worse.

And then something surprising happened—something I see all the time in my clients, so not sure why it was surprising for me.

Without caffeine propping me up, I actually started to feel my own rhythms again. I noticed when I was tired and needed a break. I felt the natural ebb and flow of my energy instead of shoving it aside with another cup of coffee. I even discovered the simple (and slightly glorious) joy of a nanna nap.

That small change—giving up caffeine—kicked off a cascade of other small, positive shifts:

• I started listening to my body instead of bossing it around.

• I swapped my relentless to-do list for small, achievable steps, or just took things off the list.

• I gave myself permission to rest, not just collapse.

Here’s the thing: it wasn’t an overnight transformation. I didn’t magically become a zen goddess with balanced hormones and the patience of a saint (and I may never achieve that status). But I did start to feel like me again—calmer, more grounded, and actually able to enjoy life instead of just surviving it.

As a Naturopath, I always talk to clients about the body’s signs and symptoms being it’s way of communicating with us. Headaches, bloating, fatigue—these aren’t random punishments. They’re your body’s way of waving a big ol’ flag (sometimes with a siren attached) saying, “Hey! Something needs your attention here!”

But too often, we get stuck in the myth that change has to be massive and immediate—like a total life overhaul. The reality? It’s the small, consistent shifts that change your life’s direction by degrees. Just like a boat that changes course by a few degrees ends up in a completely different place, so too does your life when you make small, positive changes that stick.

So here’s what I’ve learned (and what I hope you’ll take away):

• You don’t need to throw your whole life upside down to feel better.

• You do need to listen to your body—and sometimes that means making one small change that interrupts the pattern of stress and burnout.

• And you do need to find your own beat. Not your mum’s, not your neighbour’s, and definitely not the influencer’s with the perfectly curated morning routine and the perky butt. Just yours.

So, what does your own beat look like? Maybe it’s a daily walk, a tech-free evening, or even swapping that extra coffee for a warm cup of herbal tea. Maybe it’s carving out some “you” time—once a week or even just once a month—whatever you can manage right now. Maybe it’s simply giving yourself permission to rest.

Small, simple changes, in time to your own beat—that’s where the magic happens.

But for now? Just take one small step. Listen in. And know that sometimes, the best rhythm is the one that lets you feel like yourself again.

And if you’d like to chat about how to find your own beat and make it work for you, I’ve got a well-worn track—complete with a few potholes, some questionable dance moves, and the occasional off-beat stumble. But that’s where the best stories (and lessons) come from. Feel free to get in touch—I’m always here to help.