I’m a psychologist but I found the ‘juggle’ too much. Here’s how I fixed it

As professional women, we often find ourselves juggling multiple roles — whether leading at work, managing a home, nurturing personal growth, or all of the above.

With so many responsibilities, it’s easy to slip into survival mode, feeling like we’re just getting through the day instead of thriving in it. I know that feeling all too well.

You’d think that being a psychologist, I’d have it all figured out. But my family once gave me the nickname “the bull” because I charged through life carrying an energy of stress and overwhelm that, to be honest, I wasn’t particularly proud of.

Between running a business, being a mother, a wife, and striving to excel in my career, I often felt exhausted. It wasn’t just physical exhaustion; it was the mental and emotional toll of trying to keep everything together. Can you relate?

But over time, I discovered something powerful: the demands of life don’t have to define how we feel. While we can’t always control the chaos, we can control how we start each day. The key wasn’t about adding more to my already busy schedule, but rather about making small, intentional shifts in my mindset each morning.

These tiny changes helped me feel just a little bit more awesome, a little more in control, and a lot more joyful.

Why mindset matters in our busy lives

In a world that constantly pushes us to do more, be more, and achieve more, it’s easy to feel like we’re falling short.

We rush from one task to the next, often without pausing to breathe or reflect. I used to start my mornings that way too – diving into emails or ticking off a mental checklist before my day even began.

But I’ve learned that true success – feeling good about what we accomplish and how we show up – comes from mental clarity and emotional balance. It’s not about being perfect or checking every box; it’s about being present, focused, and kind to ourselves as we navigate the day.

The power of small morning shifts

The real transformation for me began when I started dedicating just a few minutes each morning to reset my mindset. It wasn’t complicated or time-consuming, but asking myself a few key questions helped me centre my thoughts and emotions before the day took over. These small shifts made a huge impact on how I approached the day ahead.

As I began sharing these questions with my clients, their feedback helped me refine them into what is now the ‘5 Qs Formula’. Each question is rooted in psychological science, designed to align your thoughts, feelings, emotions, focus, and behaviours. And together, they act as a powerful tool to prime your mindset for the day ahead.

The 5 Qs Formula: A simple, powerful tool for every day

Each question in the 5 Qs Formula is curated to help you release feel-good, motivation-boosting neurotransmitters like serotonin and dopamine, giving you a natural lift. And it only takes five minutes.

Here’s an easy way to remember it: PRIME.

• P = Pinpoint your emotions and feelings
• R = Recognise gratitude
• I = Identify what’s working and what could be improved
• M = Make a list of three high-impact tasks
• E = Envision how you want to show up today.

The beauty of this practice is in its simplicity. In just a few minutes, the 5Qs Formula helps you feel more grounded, focused, and intentional.

It’s not about solving all your problems or achieving perfection – it’s about creating space to slow down, gain clarity, and approach the day with intention.

From overwhelm to joy

Looking back, I wish I’d known sooner how small mindset shifts could create such a profound impact. The pressures of work, life, and leadership can be relentless, but they don’t have to drain our joy.

Instead of being the “bull” charging through everything, I’ve learned that taking a few minutes to prime my mindset in the morning helps me approach each day with more clarity, purpose, and joy.

I now share this with professionals, leaders, and business owners I work with, and many have told me how much lighter and more focused they feel after starting their day with intention.

It’s not about chasing a perfect work-life balance; it’s about connecting with ourselves first, so we can connect meaningfully with others, even during the busiest days.

You deserve 5 minutes

So, tomorrow morning, before the emails and to-dos flood in, take five minutes for yourself. Use that time to reflect, to pause, and to set your intention for how you want to feel and show up. These small moments can make a big difference in how your day unfolds.

I’m not suggesting it will solve everything, but from my experience, this simple practice has helped me feel more centred and more capable of handling whatever life throws my way. And maybe, just maybe, it can help you feel a little more awesome too.