The Wellbeing Advantage with Dr. Janine van Someren

31/12/2025

“ No matter what happens today, I can handle it. ”

These words from work because they reframe your day before it begins.

From a psychology perspective, affirmations like this increase perceived self efficacy, one of the strongest predictors of resilience and stress tolerance. When your brain believes you can cope, it reduces threat responses and improves problem solving.

From a physiological perspective, pairing the affirmation with slow breathing helps regulate your nervous system. A calmer nervous system means clearer thinking, steadier energy, and fewer stress spikes across the day.

This is not about toxic positivity.
It’s about capacity.

I use this habit myself. I teach it to clients who are high functioning, overwhelmed, and quietly exhausted. And it’s one of the seven science backed habits in my book.

📖 The Wellbeing Advantage
Seven habits to build, track and sustain your wellbeing
Preorder here:
https://www.amazon.co.uk/Wellbeing-Advantage-transformative-habits-thrive/dp/1788608852
Out April 2026
Link also in bio.

TheWellbeingAdvantage HighFunctioningBurnout WellbeingHabits MindsetMatters MicroHabits WearableInsights WomenInMidlife LeadershipWellbeing WellbeingIreland DailyPractice

30/12/2025

This time of year often brings small pockets of space.
A quieter morning. A slower evening. A pause between plans. For me it's basketball camp every afternoon, boys happy, mum happy! Even my husband Ken uses these hours to jump on his bike for a few hors - everyone's wellbeing accounted for...

So... pause the scrolling.
Grab a pen and paper.
Give yourself a few minutes to reflect.

It’s a powerful way to gently look back,
and just as importantly, to set clear intentions for how you want to move forward.

You don’t need a full reset.
Just a moment of awareness.

Let's go!
1. What moments genuinely lifted your energy this year, physically, mentally, or emotionally?
What were you doing in those moments, and why do you think they mattered to your wellbeing and performance?

2. What challenges stretched you this year, at work or in life, and what did they reveal about your resilience, capacity, or boundaries?
Where did you surprise yourself?

3. Which habits, routines, or relationships supported your wellbeing this year?
And just as importantly, which patterns quietly drained your energy or recovery?

4. What do you want to carry forward into the new year to protect your energy, focus, and health?
What feels ready to be simplified, softened, or let go of?

5. When you imagine yourself one year from today, what does ‘thriving’ look like for you?
How do you want to feel in your body, your work, and your life not just what do you want to achieve?

Wellbeing isn’t about doing more, it’s about doing what works. Discover what works for you in this simple exercise and discover more about how journaling can boost your wellbeing in my upcoming book: You'll find seven habits and one clear framework.
Pre-order your copy here ➡️ https://www.amazon.co.uk/Wellbeing-Advantage-transformative-habits-thrive/dp/1788608852
(Out April 2026)

30/12/2025

This time of year often brings small pockets of space.
A quieter morning.
A slower evening.
A pause between basketball pickups!!

Use those moments wisely.

Pause the scrolling.
Grab a pen and paper.
Give yourself a few minutes to reflect.

It’s a powerful way to gently look back,
and to set clear intentions for how you want to move forward.

Here are five wellbeing prompts for a gentle 2026 reset:
1. What lifted your energy this year and why did it matter?
2. What challenged you and what did it reveal about your resilience or boundaries?
3. What habits routines or relationships supported your wellbeing
And what quietly drained it?
4. What do you want to carry into the new year
And what feels ready to be let go of?
5. When you imagine yourself one year from today
How do you want to feel in your body work and life?

You don’t need a full reset.
Just a moment of awareness.

✨
If you’d like more science backed guidance on building sustainable wellbeing habits, my book The Wellbeing Advantage is available to pre order.

📖 Link in bio to discover the book and secure your copy.

29/12/2025

This time of year it’s tricky enough to know what time of day it is. Never mind what actual day it is…
You might have the luxury of time for long walks and the joy of connecting with old friends but chances are you’re still burning the midnight oil, without adequate recovery...
If that’s the case it’s worth taking time to discover which habits could make the difference for you…
My top tip is to focus on your final hour of the day…
Even if it’s a late night, it’s still worth taking time before bed to relax and unwind. If you figure out the bag it’s that keep you calm, lower your heart rate, it means you’re more liked to get good quality restorative sleep without the restlessness.
A few drinks before bed means you’ll likely fall asleep fast but without winding down you could risk the 3am wake up becoming more than just a turn over in bed.
Use your wearable to discover which habits work for you or journal to reflect on your energy evening v. morning…

Figuring out which habit’s right for you is exactly how I support clients and it’s the tips I share in my upcoming book… If you’ve ever wondered how to actually sustain good habits, this is for you.
Seven habits. Science led. Human focused.
Preorder here ➡️ https://www.amazon.co.uk/Wellbeing-Advantage-transformative-habits-thrive/dp/1788608852 (April 2026)

24/12/2025

🎄Whoop whoop! Merry Christmas 🎄

Feeling very thankful as the year wraps up. Thank you to everyone who supported me, cheered me on, listened, encouraged, collaborated, or simply checked in. It really has meant more than you know.

I’m especially grateful for new friendships and support through Practical Inspiration Publishing. It’s been a big year behind the scenes.

If 2025 was my year of writing, 2026 is about getting my book out into the world and seeing where it goes...
Eeek! I’m excited for what’s ahead and hopeful for all of us in the year to come.

Wishing you time with friends and family, moments to pause, and a space to look after yourself over the break.

Thanks again for the support, and here’s to 2026 ✨

23/12/2025

When your sleep is all over the place over the holidays… don’t try to fix it. Steady it.

Late nights. Early mornings. Different beds. Different routines.
At this time of year, perfect sleep isn’t the goal.

What your nervous system needs is anchoring, not optimisation.

Here’s 2 ways to support good sleep when schedules are off:

📍Protect your evening buffer
Don’t rush straight from stimulation to sleep.
20–30 minutes of low light, low input makes a bigger difference than an early bedtime.

📍Ease off the stimulants
Alcohol, sugar and late caffeine all fragment sleep.
You don’t need to avoid them completely just reduce stacking them late at night.

If your wearable is showing lower sleep scores or readiness right now, that’s not failure.
It’s feedback from a system adapting to change.

Stability will return when rhythm returns.

Be kind to your body. It’s doing its best in a season that’s anything but normal.

If you’ve ever wondered how to actually sustain good habits, this is for you.
Seven habits. Science led. Human focused.
Preorder here ➡️ https://www.amazon.co.uk/Wellbeing-Advantage-transformative-habits-thrive/dp/1788608852 (April 2026)

23/12/2025

Last week for the No Book Book Club we were chatting about the weight of it all...

We explored how the weight you feel isn’t just tiredness.
It’s the mental load.
The emotional holding.
The things you manage that no one ever formally handed to you.

If life feels heavier than it should right now, it’s not because you’re doing it wrong.
It’s because your nervous system has been running in survival mode for too long.

When demands keep rising and recovery never quite catches up, your body adapts by staying switched on.
That’s when clarity fades.
Sleep becomes lighter.
Small things feel big.
And exhaustion becomes your background state.

This is your body speaking.
Not to criticise you but to protect you.

The work isn’t to push harder or get more organised.
It’s to notice what you’re carrying that no longer belongs to you.
To question what you’re holding out of habit or guilt rather than choice.
To give your energy some boundaries, not as rejection, but as self-respect.

You don’t need to put everything down.
Just one thing might be enough to soften the load.

If this resonates, pause for a moment and ask yourself:
What feels heaviest right now and what would feel lighter if it wasn’t all on you?

That question alone can change how your body responds to the day.

22/12/2025

Poor concentration. Head spinning. Difficulty focusing.
🛑Stop.
Set a timer.
45 minutes work.
Pause. Move.
45 minutes.
Pause. Move.
That’s my break done
Back to it
Proof reading day… nearly there!
Good luck everyone Jx

If you’ve ever wondered how to actually sustain good habits, this is for you.
Seven habits. Science led. Human focused.
Preorder here ➡️ https://www.amazon.co.uk/Wellbeing-Advantage-transformative-habits-thrive/dp/1788608852 (April 2026)

22/12/2025

Your WHOOP Sleep Stress and core metrics are not there to judge you. They are there to tell a story.

Sleep Stress shows how activated your nervous system stays overnight. Core reflects how much strain your body is under as it tries to recover.

When both are elevated it often means this
You went to bed tired but your body stayed alert
Your system never fully downshifted
Sleep happened but recovery did not

This is where an evening routine matters. Not a perfect one. A supportive one.

Here’s what helps most
📍Lower light and stimulation earlier than you think
📍Ease off caffeine well before the evening even if you feel fine
📍Create one repeated wind down cue so your body learns what comes next. For example gentle breathing or journaling to signal safety

Aim for consistency over going everything “right”!

Your body responds to rhythm.
Your nervous system responds to reassurance.

If your WHOOP shows higher Sleep Stress or a strained core score it is not failure. It is feedback. And it is often solved by what you do before sleep not during it.

Small evening habits build better nights.

If you’ve ever wondered how to actually sustain good habits, this is for you.
Seven habits. Science led. Human focused.
Preorder here ➡️ https://www.amazon.co.uk/Wellbeing-Advantage-transformative-habits-thrive/dp/1788608852 (April 2026)

sleephealth wellbeinghabits thewellbeingadvantage

19/12/2025

𝐇𝐚𝐛𝐢𝐭𝐬 𝐓𝐡𝐚𝐭 𝐇𝐞𝐥𝐩 𝐘𝐨𝐮 𝐑𝐞𝐭𝐮𝐫𝐧 𝐭𝐨 𝐖𝐨𝐫𝐤 𝐀𝐟𝐭𝐞𝐫 𝐈𝐥𝐥𝐧𝐞𝐬𝐬
When you’re recovering from illness and preparing to return to work, most of us already know the things we “should” do: rest more, pace ourselves, move gently, eat well, sleep consistently.

The challenge isn’t knowledge.
It’s knowing which habits truly make a difference, how to start them when your energy feels unpredictable, and how to keep going when life gets busy again.
That’s why I’ve put together this outline of habits that genuinely support your energy, resilience and confidence as you transition back to work. These aren’t overwhelming routines or unrealistic wellness plans. They are small, meaningful practices that help your body and mind feel steady again.

What I offer, through coaching and my Healing Habits programme, is the support to make these habits work for you:
• Understanding why the habits matter so you can trust the science behind them.
• Building motivation and active energy to get started, especially on the days when you feel unsure or depleted.
• Behaviour change techniques to help each habit stick, using small steps, pacing, and strategies designed specifically for recovery.
• Wearable insights to personalise your routine. Whether you use your own device or Firstbeat Life, we track what’s helping, what’s draining, and how your body responds in real time.

This means your return-to-work plan isn’t generic.
It’s personalised, evidence-based, and tailored to your lifestyle, energy levels and goals.
Now, let me walk you through the habits that truly help you rebuild energy and confidence, gently, safely, and sustainably.
👉 Click on the carousel to explore the Habits That Help You Return to Work.

17/12/2025

This story is particularly special to me. It’s about my sister-in-law, Laura, someone I’ve known and loved for nearly thirty years.

After a breast cancer diagnosis turned life upside down, Laura used simple, science-based wellbeing habits to rebuild her strength and confidence to return to work feeling like herself again.

Her journey is one of courage, curiosity, and the power of small changes to make a big difference.

💗 You can read her story here: https://thewellbeingadvantage.com/our-blog/f/from-recovery-to-resilience-laura%E2%80%99s-return-to-work-story

Let me start with a disclaimer: I’ve known Laura for nearly thirty years. She’s more than just a client, she’s family. She’s my sister-in-law, married to my favourite (and only!) brother, and she lives just down the road...

16/12/2025

I want to chat about how you’re using your wearable technology!
When using wearable technology it’s important to reflect on the data.
Technology helps you see patterns, reflection helps you understand them…
Notice patterns in your data and reflecting on how your habits, routine and behaviours impact them.
That’s when real positive change occurs. It’s the work I do alongside my clients as we decipher data and align to our daily routine…
What does your data tell you about your wellbeing habits???

🐈 Gatecrasher in the video apologies to the dog lovers!