To create some of these articles, we have leveraged Microsoft Copilot, an AI tool to support content creation. While AI helps streamline the writing process, all information has been reviewed for accuracy and relevance.Welcome to the 2nd edition of Good Choice Quarterly—a space where we explore what it means to choose well, even when life feels heavy, messy, or uncertain.
This time we’re leaning into the quiet power of small things. Not the big breakthroughs or dramatic transformations, but the micro-adjustments, unconventional rituals, and honest reflections that help us stay afloat. Whether it’s sitting still with your morning coffee, building Lego sets to calm the mind, or prepping meals to reclaim motivation—these choices matter. They’re not loud, but they’re life-giving.
We’re also beginning a new series: From the Edge to the Everyday, a personal reflection on living with depression. It’s the start of a conversation I’ve been meaning to have for a while—about what recovery really looks like when it’s not curated or performative. It’s raw, real, and rooted in the belief that healing isn’t linear—and that survival itself is worth honoring.
If you’ve ever felt like your progress was too quiet to count, this edition is for you.
From the Edge to the Everyday: Living Through the Lows of Depression
Day 1 of Recovery
I didn’t write it with confidence. I wrote it because I needed to mark the moment—some kind of line in the sand. I’ve been here before. The fog lifts just enough to feel like I’m coming back to myself, and for a while, things feel clearer. I start to fire again, not just go through the motions. But I also know how quickly it can slip. Each low feels a little darker, a little heavier. I disappear a little more each time, and clawing my way back gets harder.
This time, the crash wasn’t dramatic. It was quiet. Subtle. I didn’t even notice how far I’d sunk until I was already deep in it. I stopped reaching out. Stopped replying. Stopped caring. I wasn’t sad—I was numb. And that’s scarier in its own way.
Eventually, something shifted. Not a breakthrough. Not a revelation. Just a tired kind of hope. I started doing small things again—getting out of bed, making the bed, clearing the clutter. I focused on the apartment bond, booked the sparky and the plumber, put up the IKEA shelves so the wine glasses weren’t crowding the bench. It sounds mundane, but it helped. It gave me something to hold onto.
By Day 28, I’d had a few good days. Not perfect. Not fixed. But better. I could feel myself again. I wasn’t so scared of slipping back. That said, I’m a realist. I know there’s a possibility the lows will return. I’m not saying I want them to—I just don’t want the pressure of pretending I’m immune.
What’s been hardest lately is the commentary. The unsolicited advice. The well-meaning check-ins that feel more like surveillance. I’ve made choices to protect my mental health—like cutting out alcohol, limiting social noise—but even those get questioned. Recovery isn’t a performance. It’s personal. It’s messy. And it’s mine.
What I’ve Learned So Far
Depression doesn’t always look dramatic. Sometimes it’s quiet, and that silence can be the loudest part.
Recovery isn’t linear. It’s not about being inspirational—it’s about being honest.
Small wins matter. Shelves going up, clutter cleared, a few good days—they’re not trivial. They’re survival.
Feeling better doesn’t mean you’re cured. It means you’re healing. And healing takes time.
A Good Choice Isn’t Always Loud
Sometimes it’s just showing up. Writing the entry. Admitting the truth. Choosing rest over productivity. That’s a good choice. That’s enough.
If you’re in it—whether it’s depression, burnout, or just the weight of being alive—know this: you’re not alone. Your story doesn’t have to be polished to be powerful. And every time you claw your way back, you’re rewriting your narrative.
I’m still figuring it out. But I’m here. And I’m choosing well—one quiet decision at a time
“I stopped reaching out. Stopped replying. Stopped caring. I wasn’t sad—I was numb. And that’s scarier in its own way”
The Power of Micro-Adjustments for Mental Wellbeing?
Rethinking Balance
We often talk about balance like it’s a destination—a perfect state we reach once we’ve mastered life. But what if balance isn’t something we arrive at, but something we adjust toward, moment by moment? Over the past few months, I’ve been experimenting with small changes—micro-adjustments—that have had a surprisingly big impact on my mental wellbeing.
These aren’t grand gestures. They’re subtle shifts in how I move through my day. And they’ve helped me feel more grounded, more present, and more capable of navigating the chaos that sometimes comes with running multiple businesses, managing wellness, and staying connected to community.
Micro-Adjustment #1: The Balcony Ritual
On weekends, I used to treat my morning coffee like a pit stop—something to fuel me while I kept moving. But recently, I’ve started a new ritual: sitting on the balcony, surrounded by my plants, letting the world buzz by while I stay still.
For ten minutes, I don’t scroll, don’t plan, don’t multitask. I just sit. My mind still races, but the act of stopping movement helps narrow my focus. I think about less. I breathe more deeply. I feel more like myself.
This kind of mindful pause is backed by research. A 2010 study published in Emotion found that even brief moments of mindfulness—like sitting quietly in nature—can reduce stress and improve emotional regulation. It’s not about silencing the mind, but about creating space for it to settle.
Micro-Adjustment #2: Meal Prepping for Mental Clarity
Lately, I’ve found myself between contracts, and with that shift came a dip in motivation—especially around food. Cooking felt like a chore, and I noticed how that lack of structure was affecting my energy and mood.
So I started meal prepping. Not in a Pinterest-perfect way, but in a way that made nourishment easier. A few simple meals, ready to go, helped me feel more in control and less overwhelmed. It’s not just about nutrition—it’s about removing one decision from the day and giving myself the gift of ease.
Research backs this up. A 2017 study published in The International Journal of Behavioral Nutrition and Physical Activity found that individuals who meal-prepped regularly had better dietary quality and lower levels of stress related to food choices. It’s a small act of care that ripples outward.
Try Your Own Micro-Adjustment
Balance doesn’t have to be a big overhaul. It can start with one small shift.
What’s one moment in your day where you could pause instead of push?
Could you sit in silence for five minutes? Prep a few meals to ease your week?
📲 Join the conversation on Instagram @makegoodchoices.co—share your micro-adjustment and tag us. Let’s build a community of small changes with big impact.
Unconventional Self-Care: Why Lego and Airplane Mode Work Wonders
Self-Care That Actually Works
Self-care has become a buzzword, often wrapped in aesthetics and surface-level rituals. But real self-care is about what actually helps—what quiets the mind, restores energy, and reconnects us to ourselves.
For me, two techniques have stood out. They’re not glamorous. They’re not trendy. But they work. And they both share a common goal: helping my brain slow down.
Technique #1: Playing with Lego Sets
There’s something deeply calming about clicking bricks together. When I build Lego sets, I’m not trying to be productive—I’m just doing. The structure, the tactile engagement, the satisfaction of completion—it all helps me focus on something outside of my own thoughts.
This kind of focused play is supported by research. A 2018 study commissioned by the LEGO Group and conducted by Play Well found that 86% of adults who engaged in structured play reported feeling less stressed afterward. It’s not just for kids—it’s a form of mindful engagement that activates problem-solving and creativity while lowering cortisol levels.
Technique #2: Airplane Mode Breaks
We live in a world that notifies us of everything. Every ping, buzz, and alert keeps our brains in a reactive state. So I started switching my phone to airplane mode for short stretches—especially when I need to reset.
No messages. No updates. Just quiet.
A 2020 meta-analysis published in Cyberpsychology, Behavior, and Social Networking found a strong link between excessive social media use and increased anxiety. The constant stimulation doesn’t give our brains time to rest. Airplane mode isn’t just a tech setting—it’s a boundary.
Why These Work: Quieting the Brain
Though Lego and airplane mode seem worlds apart, they share a core benefit: they help quiet the brain. One through focused engagement, the other through intentional disconnection.
They’re not flashy. They’re not expensive. But they’re powerful
What’s Your Unconventional Self-Care?
Have you tried a creative hobby just for the sake of play?
Could you unplug for 30 minutes and see how it feels?
📲 We’re sharing self-care stories all month on Instagram @makegoodchoices_shop Tag us with your favourite unconventional technique and let’s celebrate the weird, wonderful ways we take care of ourselves.
As you move through the next few months, remember balance isn’t a destination, and self-care doesn’t have to look like anyone else’s. A good choice might be a ten-minute pause, a tech-free hour, or simply admitting you’re not okay.
We’re building a community that celebrates the small wins, the honest stories, and the unconventional paths to wellness.
📲 Join the conversation on Instagram @makegoodchoices.co—share your micro-adjustments, your self-care rituals, or your reflections on recovery. Let’s talk about what choosing well looks like for you.
Until next time,
Keep choosing well—one quiet decision at a time.
