The 10•10•10 Reset: A Simple Daily Habit to Reduce Anxiety, Improve Focus & Create Lasting Change

If you’ve been feeling stuck, overwhelmed, or searching for an easy way to start creating healthier habits, the 10•10•10 Reset might be your new favourite tool. It’s designed to be simple, achievable, and backed by neuroscience — making it perfect for:

• NDIS participants in psychosocial recovery looking for structured, supportive routines

• People living with ADHD who benefit from short, focused activities

• Anyone experiencing anxiety or stress wanting quick, calming strategies

• Those ready for change but unsure where to start

What is the 10•10•10 Reset?

The concept is simple:

Every day, set aside three 10-minute blocks for activities that support your body, mind, and creativity.

• 10 minutes for your body – movement, stretching, or walking

• 10 minutes for your mind – journaling or brain-dumping

• 10 minutes for your creativity – art, colouring, knitting, or crafts

 That’s just 30 minutes a day to start rewiring your brain, building new habits, and breaking unhelpful ones. This small amount of time adds up to around 3.5 hours per week.

Why It Works — The Science Behind It

Neuroscience tells us that our brains form new neural pathways when we repeat small, intentional actions consistently. Over a period of 30–60 days, these actions can become automatic habits.

For people in psychosocial recovery, or living with ADHD and anxiety, shorter, structured activities can feel less overwhelming than long, unstructured time blocks. The 10•10•10 Reset works because it is:

• Short & achievable – no more “all or nothing” thinking

• Flexible – choose activities you enjoy

• Consistent – daily repetition helps your brain adapt

• Empowering – small wins build confidence and motivation

Step-by-Step: How to Start the 10•10•10 Reset

Choose Your Three Time Blocks

1. Morning, midday, and evening often work well.

2. Pick Your Activities

   • Body: Walking, gentle yoga, or stretching

   • Mind: Gratitude journaling, brain dump writing, or guided reflection

   • Creativity: Colouring pages, crafts, painting, or knitting

3. Set a Timer

4. Keep each activity to 10 minutes — this makes it feel manageable.

5. Track Your Progress

   
   

Use a notebook, habit tracker app, or download our free 10•10•10 Reset Guide.

Moving your body for even 10 minutes day has many health & Mental wellbeing benefits including less overthinking and anxiety reduction.

10•10•10 Reset Ideas for Different Needs

For NDIS Psychosocial Recovery

Structured, daily activities can support your recovery plan, help manage emotions, and build confidence.

For Anxiety

Short bursts of journaling and movement can reduce racing thoughts and release built-up tension.

For ADHD & Neurodiverse

Clear start-and-end points help maintain focus without feeling trapped in one task for too long.

For Anyone Wanting Change

Consistency is key — this method lets you practise small changes daily without overwhelm take your time and build as you like.

This 10,10,10 Reset is designed to take the pressure and stress out of starting something new.

For those that would like extra support I have tailored 1-1 sessions available, where a plan is created just for your unique needs.

Book a session with me: P: 0459 028 988 or E: michelle@mindfullifealigned.com

In-Person Counselling- 50 Minute

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What is one area or thing You can start with today?

Remember nothing changes IF nothing changes.

Save this post as a reminder and share it that with that friend that talks about doing something differently.

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