I have a routine which begins with coffee. It begins the minute I wake up, but that varies from day to day. Once caffeinated, I start cleaning up the mess I was too tired to clean. Then it’s Chat and Coffee. Same time every morning.

Oh, I always try to skip the morning meditation. It’s supposed to calm me down, but let’s be real-half the time I’m just lying there thinking about breakfast instead! What about you? What’s the one thing you dodge when you can?

First thing, check if they are breathing. Meditation, thinking of the tasks ahead. Am I really meditating? Nah, that’s planning. Caregiver brains don’t shut off easily. Later in the day, when they are napping, that’s when my brain finally exhales. 30 seconds of quiet, I’ll take it. Yep. When they’re napping-lights low, door cracked, phone on silent. That’s when my brain finally exhales. Even then, it’s not all lotus flowers and calm; half the time, I’m catching up on laundry in my head. But hey, it’s thirty seconds of quiet. We’ll take it.

Teaching one to meditate. Find a chair, sit straight but comfy, no slouching, feet flat. Close your eyes, breathe in through your nose for four counts, hold for four, out for four. Focus on nothing but that air. Thoughts pop up? Label it planning or worry, let it drift. Start with five minutes. Caregiver hack: Set a timer so you don’t miss the nap window.

Meditation Apps are not for me. Totally fair. Skip ‘em-just breathe. Four in, four hold, four out. Eyes closed, no noise, no guilt. If your mind races, that’s normal. Say later to every thought and come back to air. Five minutes, tops. Napping break, remember, that’s ME TIME!

Yep. Nap ends, peace ends-session over, back to chaos. I like that. Makes it real. Just stolen quiet, then boom back to being a hero.