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Elevate Your Evening with "Just One Thing"

As the sun begins to set and the day transitions into the evening, it's an opportune time to wind down, reflect, and rejuvenate. Building upon Michael Mosley's "Just One Thing" approach, which emphasizes the power of making small, impactful changes, let's explore how you can integrate these practices into your afternoon and evening routine for a balanced and fulfilling experience.

Afternoon Recharge: Nurturing Your Well-Being

1. Mindful Break: Set aside a few minutes for a mindful pause. Close your eyes, take deep breaths, and centre yourself. This brief moment of mindfulness can help reduce stress and enhance focus.

2. Connect with Nature: If possible, step outside for a short walk or spend a few moments in a park. Connecting with nature can boost your mood, improve concentration, and foster a sense of calm.

3. Healthy Snack: Choose a nutritious snack that provides sustained energy, such as a piece of fruit, a handful of nuts, or some yogurt. Proper nourishment supports both your physical and mental well-being.

Evening Tranquility: Cultivating Rest and Reflection

4. Digital Detox: Create a designated period in the evening for a digital detox. Put away electronic devices and screens to give your mind a break from constant stimulation.

5. Mindful Dinner: Enjoy your evening meal mindfully. Savour each bite, engage your senses, and appreciate the nourishment you're providing to your body.

6. Gratitude Journaling: Take a moment to reflect on your day and jot down a few things you're grateful for. This practice encourages a positive outlook and cultivates gratitude.

Pre-Bedtime Relaxation: Unwinding for Restful Sleep

7. Screen-Free Zone: Establish a screen-free zone at least an hour before bedtime. The blue light emitted by screens can interfere with your sleep quality.

8. Gentle Stretching: Engage in gentle stretching or yoga to release any tension accumulated throughout the day. These activities promote relaxation and prepare your body for rest.

9. Reading Ritual: Dedicate some time to reading a book or magazine. This can be a soothing way to unwind and signal to your body that it's time to wind down.

The Impact of "Just One Thing"

By integrating these "just one thing" activities into your afternoon and evening routine, you're setting the stage for a peaceful and restorative night ahead. Michael Mosley's philosophy highlights the transformative potential of making small changes that align with your well-being goals.

Why It Matters

These practices contribute not only to your physical relaxation but also to your mental and emotional balance. From mindful breaks to gratitude journaling, from screen-free time to pre-bedtime relaxation, each activity plays a role in creating a harmonious transition from daytime activities to restful sleep.


Michael Mosley's "Just One Thing" concept is a gentle reminder that meaningful change doesn't require a complete overhaul of your routine. By incorporating these practices from afternoon to evening, you're embracing an intentional approach to self-care and well-being. From connecting with nature to cultivating gratitude, from mindful dinners to pre-bedtime relaxation, each action contributes to a holistic and

fulfilling day. As you embark on this journey of positive transformation, remember that small steps can lead to remarkable results. By elevating your afternoon and evening with these "just one thing" practices, you're nurturing your body, mind, and soul for a peaceful and restorative night's sleep.

Click here for a link to Michael Mosley's Podcast on "Just One Thing".

Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie


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