A Basic Reset (When Everything Feels Off)

Ashe Walker

I think I can safely say — we’ve all been there: those days where you wake up and can’t get going. Everything feels slightly off and worse, you can’t figure out how to fix it. You’re foggy, tired, irritated, maybe unmotivated.

It’s easy to assume that something must be wrong — that you’re getting ill, or that you’ve done something to cause it. Often, though, it’s not that simple. You don’t need to be ill to feel off, and not being 100% on is not a failure.

Our energy, focus, and mood are influenced by so many different factors. Something like a couple of nights of poor sleep can shift everything. Hormones, stress, and mental load all play a part as well.

When we have these days, instead of trying to overhaul everything, there’s a quieter option:

A pause.
A gentle check-in.
A basic reset.

What a Basic Reset Actually Is

Dhony Koswara

When I have had these days, in the past I would have done the bare minimum and cosied up in bed at the earliest opportunity. 

Instead, over the last few years, I have been trying to get in the habit of carrying out a series of small, grounding actions to help me get out of the funk. 

These actions don’t need to improve me or my situation in a profound way - sometimes the most effective actions are simply sitting still and noticing what’s going on. 

How to carry out a Basic Reset (A Simple Framework)

As part of my daily routine, I practice journaling, gratitude and meditation. Each of these allows me to check in and shed light on parts of how I am feeling - physically, mentally and spiritually. 

A starting point for those looking to explore this way of thinking is to check-in - asking yourself the following questions, and then choose the grounding actions to suit the responses you give. 

Physical

Have you slept, hydrated, eaten, moved? If not, take care of the basics first. You will feel better for it, trust me. 

Are your physical surroundings helping or hindering you? If hindering, open a window, clear a surface, reduce friction.

Mental

Is your mind moving at 100 miles an hour? If so, find ways to reduce mental load. This could be reducing input - stop trying to multitask, focus on one thing at a time, step away from notifications and social media - or offloading - journaling for example. 

Spiritual

Have you taken care of your inner being lately by doing things that are 'good' for it? These things include gentle anchors - like cooking, taking a walk, reading — something slow and grounding.

A reset isn’t a quick fix. It’s time to step back and care for yourself.

And remember, you don’t need to do all of these — one or two is enough

What a Basic Reset Looks Like in My Life

Imad 786

For me, I occasionally like a “flop and drop” day. This is a slower, softer, no pressure type of day - where I let myself just.... be.

Some things I do on "flop and drop" days are: 

• Hydration first - a mug of warm water to start, then a cup of tea with soya milk.
• Simple food, eaten properly - maybe a poached egg on toast with an avocado. 
• Basic self-care - a relaxing shower, some nice clean clothes, and a good slather of face moisturiser. 
• When possible, getting outside - even if it is just a walk around the garden to notice what the flowers are doing as the year moves on. 
• Movies, books, playing with my cat Ollie - all things that are 'good' for my soul. 

The key rule: A 'flop and drop' day isn't a project, nor is it a 'must-do' list. It is fluid, and it can change through the day. If, for example, I am exhausted and sleepy after my long shower, then the afternoon can become a nap rather than watching that movie I had my eye on. 

Creating your own Basic Reset

Robert Katzki

Whilst the above is a simple steer on how I approach a Basic Reset, everyone is different.

• One friend finds a run is the key thing to keep her in good mental shape - so she checks in and heads out for a run when she realises her mind needs some clearing.
• Another friend thrives in the company of others, and so arranges relaxed and easy social time as an antidote to the 'busy-ness' of obligations. 
• I recharge best with solitude and calm. 

To make your Basic Reset easier, have a think about what activities make you feel good each day. This means you then have a go-to list for things to do when you find yourself a bit 'off.'

Keep it simple, personal and realistic: 

• 2–3 physical actions
• 2–3 mental actions  
• 2–3 grounding activities  

Gaelle Marcel

Final word

A basic reset is a small beginning.

You don’t need to start over.

You just need to begin again, simply.