Wellness doesn’t need to mean morning yoga, green juice, and two hours of journaling. Especially not when your job involves long shifts, late nights, and constant people time.

The truth is, even small, consistent moments of care can have a real impact on your nervous system.

Here are a few realistic practices to start with:

• 30-second check-in: Place a hand on your chest, take one deep breath, and ask, How am I right now?
• Transitions with intention: Before starting work, pause for 10 seconds. Set a word or feeling you want to carry into the shift.
• End-of-day grounding: Put your feet on the floor. Close your eyes. Inhale for 4, exhale for 6. Repeat 3 times. Done.

You don’t need to do more — you just need to notice more. These tiny rituals help your system feel seen, even in the busiest days.