Emotional Resilience: Why 1 Minute Might Be All You Need

Lately, I’ve been working on a couple of new health and fitness goals: getting in 10,000 steps a day (rain or shine) and doing a coffee enema for 21 days. Sounds intense, right?

Surprisingly, the first week was easy. Why? Because I made it a priority. I planned ahead. I created space. Everything else came second.

It got me thinking, when we zone in on just one to three goals, magic happens. We become laser-focused. We build momentum. We feel capable. But, of course, life has a way of creeping back in. Kids, work, study, relationships, house stuff… you name it.

By the second week, my motivation dipped. The novelty wore off, and suddenly, all the things I’d pressed pause on came rushing back in.

And that’s when it hit me... My life is full. Even after intentionally letting go of some commitments, my plate is still loaded. Sound familiar?

Here’s the thing: when it comes to wellness, motivation alone won’t carry you. You need to create an environment that makes success easier. That might mean:

• Designing a home space that invites movement

• Blocking time in your calendar like it's a non-negotiable meeting

• Getting yourself an accountability buddy or supportive cheer squad

• Saying no to something else for a season (yes, you can)

  
  

When healthy habits become part of your identity, they stop being a chore and start becoming a form of self-respect.

For me, walking wasn’t just about getting fit. It became a sacred pause, a mental reset between client sessions. Many of the women I work with are navigating anxiety, depression, PTSD, or all three. Holding space for them means I need to be emotionally grounded. My walks helped me do just that.

But let’s be real, some days, even a 60–90-minute walk feels impossible. Maybe you’re there too. Maybe your life is so full that your own wellbeing has been sitting quietly on the back burner for months… maybe even years.

Here’s the good news: you don’t need an hour to start. You just need one minute.

What if you could take one minute to breathe, to meditate, to simply be? If your mind races at the idea of stillness, one minute feels less intimidating and much more doable.

You might be thinking, “Can one minute really make a difference?”

Yes. It can.

Try this: check in with yourself right now. On a scale of 1 to 10, how calm or anxious do you feel?

Then take a moment, hit play on a short 1-minute meditation (I’ve included one below), and just breathe.

Afterwards, ask yourself again, has anything shifted? Even the smallest shift is worth celebrating.

You don’t need to overhaul your entire lifestyle to build emotional resilience. You just need to start small. One minute is enough.

Here are a few ideas to weave that minute into your day:

• Before your first work meeting

• With your morning coffee

• As a grounding ritual before lunch

• When you're parked in the school pickup line

• Before opening your inbox or tackling a tough conversation

It’s not about finding time, it’s about making space.

For your breath. For your wellbeing. For you.

You are worth that one minute.

And here’s what happens next: with that one minute in place, you start to build capacity.

You might find yourself returning to that practice before difficult moments, like reviewing a budget, responding to a challenging email, or calming your nerves before a big presentation.

Over time, you’ll crave more ways to nurture your emotional resilience.

Who knows... before long, you might even feel inspired to join me on my 10,000-steps-a-day adventure.

Because wellness isn’t about perfection. It’s about presence. And it all starts with one small, powerful choice at a time.

P.S. Want support creating more space, energy, and resilience in your life?

Join the free Burnout Recovery Mini Course for women who want to restore their energy and avoid burnout without sacrificing their ambition. Sign up here