little rules that are quite helpful

when motivation is low, return to the basics

Over the past year I’ve interviewed neuroscientists and psychologists about the brain — its instincts, habits and reactions, mostly. It’s helped me better understand myself; why I make the decisions I do, my inner-monologue (quite a chatty thing), my negativity-bias, and my creativity; specifically what my brain needs to enter that lovely space we refer to as ‘flow’.

What I’ve learned has had a really meaningful effect on the way I live. It’s prompted me to be realistic about my capacity as a creative person which is incredibly helpful when I’m leaning into the type-a mindset of: I can get this done now if I try hard enough. Now I know that when I’m hunched over my desk with my brow furrowed and my shoulders tight, I’m too far into stress/exhaustion and therefore the only remedy is water, walking and doing anything but ‘work’.

This isn’t easy, especially when work is dictated by external or self-imposed deadlines. And when work is both creative and as uncertain as mine is now, it’s habit to cling to opportunities and forcefully will ideas onto the page. I do these things while also leaning into the opportunities that less work presents. Let’s call it a ‘life edit’ where I consciously pull back to a slower pace and learn to exist without so many demands (and get on top of all the jobs that get forgotten when I’m busy working to multiple deadlines).

This slower, softer pace is lovely but it can often stifle my motivation. On the flipside, when I’m in a busy period of work I have to be really strict with myself to ensure I step away from the desk.

This is what it means to be human, I think; there is rarely any perfect ‘balance’ — rather we exist in this ever-changing, seasonal flow, always adjusting and adapting. We are at the whim of our brains which are inevitably thrown by exhaustion, an influx of information, tempting distractions and stress.

And so, we create silly little rules because they help us stick the course when we’re likely to wander off track. Here’s mine:

Completing the small, easier job gives you momentum for the next

It’s true; the little tick on the list feels invigorating and encouraging. I find this is especially relevant to life-admin tasks: the post office run, the refund request, the appointments that need to be made. Of course it applies to the house stuff too; hand washing the woollens, sorting the seasonal wardrobes, cleaning the pantry. Do the easy job first and you’re more likely to move onto the next.

Know your best hours; use them and protect them

If someone asked me what is essential information for all writers, I would explain the importance of figuring out your best hours and protecting them from all the other life stuff that will inevitably steal that precious time from you. I work best from 7am till midday so I write most days during this time. When I’m tired or unmotivated, I lean on the support of a 25 minute timer. I’ve learnt to schedule meetings in the afternoon because anything that requires a lot of outward energy inevitably uses up all my clear, creative thinking, too.

It’s true what they say about exercise (enough to get your heart pumping) — it clears your mind almost immediately

I’ve always been one to take a walk but strength exercise that requires all my concentration and makes me sweat is profoundly helpful for my busy brain. It’s like I can feel all the clutter and fog dissipate as I move through the repetitive, hard movements. This is the good work of endorphins. It isn’t all that time-consuming either; 20-30 minutes sets me up for a good few hours of focused work.

Scheduling ‘spare time’ is the only way you’ll find it in your day

I feel like ‘free time’ and ‘spare time’ are missing from our 2025 vocabulary. Our schedules are full to the brim because busyness is normal and in a cost of living crisis, also necessary for many of us. We bemoan the lack of ‘downtime’ but what are we doing about reinstating it? The best way to ensure it exists is to schedule it: an hour of pottering, thirty minutes of reading, a day with no plans!

When you can’t think straight, revert to analogue

Any practise that doesn’t require a screen is good for the brain. I call it ‘creative untangling’ and it’s essential for a sense of ease and also contentment. This is because most analogue practises focus on the process not the outcome; presence over achievement. The body responds accordingly by relaxing into the slower pace of whatever you’re doing.

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other things

• three extraordinary memoirs (I always appreciate recommendations for older books because they’re always available at the library)

• I started reading Nesting by Roisin O’Donnell and finished it in three sittings. The tension! Heart-racing and heart-wrenching. I balanced it with the comforting nostalgia of Edinburgh campus novel, The Life Cycle of the Common Octopus, by Emma Knight.

• Jacqueline Maley’s second novel, Lonely Mouth, publishes at the end of the month. I always recommend her debut The Truth About Her; it’s quality, engaging writing that I have on my recommendation list if someone asks: what should I read next?

• I baked

  Carter’s Cooking
  ’s hot cross buns which was very generous of me considering I can’t eat them but it reminded me how totally wonderful it is to engage in the slow process of mixing dough, watching it rise, rolling and shaping it. I may not have tasted them but the smell was satisfying enough; citrus and spice and honey filled the house and it felt special and festive. And I wonder: have I just created a new Easter ritual? Are these the buns my children will look forward to every year? Perhaps! How delightful! Everyone approved because there was lots of silent eating. Must be served with lots of butter, of course.

Till next time, take care x

PS: If you like this letter, you’ll likely enjoy my book, too…