Overwhelmed and Always On? Try These Small Steps
Here at Kalms, we understand how hard it is to feel ‘always on’ and unable to switch off.[i] In our recent research, over a third of UK adults (35%) told us they often feel too busy to spare even five minutes for their emotional wellbeing, and one in ten (11%) said this as a daily struggle.[ii]
The survey also highlighted how relentless busyness can impact everyday life:
- Nearly a quarter of people reported feeling stressed (24%) or fatigued and low in energy (24%) in the past month
- Around one in five experienced sleep difficulties (22%), anxiety (18%)
- Some are even putting off basic needs in the past week: 22% didn’t drink enough water, 19% went to bed late and 14% didn’t feel they could take a moment to simply rest or do nothing
- Worryingly, one in ten people have delayed or even forgotten to shower (11%) or brush their teeth (10%)!
Instead of prioritising rest and relaxation, many adults find themselves absorbed in tasks that drain rather than restore them. On a typical day, respondents average 50 minutes commuting, 58 minutes working outside normal hours, and 62 minutes scrolling through social media.
How the Nation Would Spend Spare Minutes
Recognising the importance of time well spent, our survey found that almost half of adults (48%) believe that dedicating as little as five minutes to their emotional wellbeing could improve their day, with 46% agreeing they would benefit from more opportunities to unwind.
Yet self-care isn’t always easy. Stress (19%), competing responsibilities (17%) and lack of time (15%) are amongst the biggest barriers. Around one in ten (13%) feel guilty about prioritising themselves, and a similar number (11%) aren’t sure where to even start.
Small Steps to Try:
Small Steps to Kalmfulness is all about simple, achievable actions that you can take each day. You don’t need to overhaul your routine – tiny acts of self-care can make a meaningful difference. Here are some of our favourite small steps:
- Give self-care a place in your diary: Treat moments of calm like any other appointment. Even five minutes matters. Research shows that writing things down makes it easier to stick to plans, helping self-care become part of your routine.[iii]
- Check in with yourself: Pause, place a hand on your heart, take a few mindful sips of water, and ask, ‘What do I need right now?’ Let your body and mind guide your next step — it could be stretching, music, yoga or simply resting.
- Try a moment of awe: Step outside for 2–3 minutes and notice something simple – the sky, trees, birdsong or architecture. Even a brief connection with nature can give your mind a gentle reset.
- Look at calming imagery: If getting outside isn’t possible, peaceful scenes can offer a moment of quiet. In our survey, 44% of UK adults said they enjoy looking at calming imagery, which can help them to feel more relaxed.[iv] Explore the Kalmfulness Gallery for a quick, peaceful pause – perfect for even the busiest days.
- Track the little things: Note small, positive experiences – a laugh, a cup of tea, a moment with a loved one or pet. Write down what happened, why it felt good and how it made you feel. Seeing these micro-moments in writing can boost motivation and help you notice progress over time.
- Do small acts of kindness: Compliment someone, make them a cup of coffee, or offer a simple gesture. Acts of kindness can lift your mood and theirs, creating a little ripple of positivity.
- Explore herbal remedies: Around a third of UK adults (32%) find herbal remedies can be used to help their wellbeing. Ingredients like valerian root are traditionally used to relieve stress and promote restful sleep, while lavender oil is often used to ease mild anxiety. At Kalms, we offer herbal remedies inspired by these traditions – learn more about the range here.
- Simply breathe and let go: Try ‘Candle Breath’ – inhale through your nose, exhale through pursed lips as if cooling a cup of tea. Or the ‘Shrug and Sigh’ – inhale, clench your fists, lift your shoulders, then exhale with a sigh. A few rounds can help release tension, and you can do these anywhere – commuting, waiting for the kettle, or even on the loo![v]
For more information and advice, visit www.kalmfulness.com
[ii] Small Steps to Kalmfulness Survey. A nationally representative study involving 1,000 UK adults aged 18+. Conducted by Censuswide, commissioned by Kalms Herbal Remedies. September 2025.
[iii] Neuroscience Explains Why You Need To Write Down Your Goals If You Actually Want To Achieve Them
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Posted by Emily Garfield
1st December 2025
