• Written by: Joseph Sule
• January 27, 2026

In our fast-paced world, it’s easy to feel like you’re constantly “on.” Between digital notifications, career pressures, and family responsibilities, our mental energy can quickly drain. When we reach this point, we often experience “brain fog” or emotional exhaustion.

A mindful reset isn’t about escaping your life or taking an expensive vacation; it’s about intentionally pausing to reconnect with your internal state. By practicing a reset, you transition from “surviving” to “thriving.”

Signs You Need a Mindful Reset

Before we dive into the steps, it’s important to recognize the “check engine” lights of your mind. You might need a reset if you are:

Feeling irritable over minor inconveniences.

Experiencing “doom-scrolling” habits on social media.

Feeling physically tired despite getting enough sleep.

Losing interest in hobbies you once enjoyed.

Recognizing these signs early is the first step toward prevention. For a deeper look at identifying these triggers, explore our guide on Understanding Mental Health Triggers.

1. Disconnect to Reconnect

We often stay trapped in a “digital relationship” with our devices that we never consciously agreed to. Constant notifications keep our cortisol levels (the stress hormone) elevated.

The Action: Set aside just 10 to 20 minutes to put your phone in another room. Use this time to sit in silence or look out a window.

The Benefit: This reduces sensory overload and allows you to “take notice” of your actual environment, a key pillar of well-being supported by the National Health Service (NHS).

2. The “5-4-3-2-1” Grounding Technique

Mindfulness is the practice of being aware of where we are and what we’re doing, without becoming overly reactive to what’s going on around us.

The Action: Acknowledge 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste.

The Benefit: This technique forces your brain to switch from “anxiety mode” (future-focused) to “sensory mode” (present-focused).

3. Mindful Movement: Beyond the Gym

Physical activity is a cornerstone of positive mental health, but it doesn’t have to be a high-intensity workout.

The Action: Try “mindful walking.” Focus on the sensation of your feet hitting the ground and the rhythm of your breath.

The Benefit: Exercise releases endorphins, which act as natural stress fighters. Learn more about the link between movement and mood from the World Health Organization.

4. The Power of Radical Kindness

When we are stressed, we tend to turn inward and isolate. However, reaching out is often the best way to heal.

The Action: Perform one small, “low-stakes” act of kindness. This could be sending an encouraging text to a friend or volunteering for an hour with a local group.

The Benefit: Altruism creates a “helper’s high,” lowering blood pressure and improving self-esteem.

5. Establishing Internal Boundaries

Identify what disrupts your peace and set a boundary against it. This includes the way you talk to yourself.

The Action: Replace a critical thought with a neutral or positive affirmation. Instead of “I’m failing,” try “I am currently learning how to handle this.”

The Benefit: Boundaries help maintain a supportive internal environment. For more on setting healthy limits, visit Mind.org.

https://shpinitiative.com.ng/5-mental-health-myths-nigerians-need-to-stop-believing/