“Happy 5: The Power of Calm – Master the Art of Doing Less (But Better)”
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“Almost everything will work again if you unplug it for a few minutes, including you.”
– Anne Lamott
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Hello, zen seekers! Are you feeling blissfully calm during these mysterious, limbo-like days between Christmas and New Year’s Eve? Or are you just confused about what day of the week it is? Maybe you’ve achieved the rare combo of both – a serene existential crisis?! Everyone who came for Christmas has left now, and on one hand there are loads of chocolates left, yay, but on the other hand, aunty has already eaten all the good ones…
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“Calm you shall keep and carry on you must.”
Yoda (the little green fellow from Star Wars)
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Today we’re diving into the fourth pillar of the Happy 5: Calm.
Life can feel like one giant to-do list, and finding calm can seem like an impossible luxury. But the truth is: calm isn’t a luxury—it’s a biological necessity.
In this blog, we’ll explore how calm moments can activate your brain’s natural chemistry, improving your mood and well-being. We’ll learn from wise philosophers, spiritual leaders, and best of all, the humble sloth. Warning – whilst we all love meerkats, bare in mind they are essentially cortisol filled fur balls, who’s high octane existence will sadly lead to their cheery but early demise…
Happy 5: Daily Habits for a Healthy & Happy Mind
No. 4 – Calm
For those just joining, the Happy 5 is a simple framework for mental well-being—a kind of “5 a day” for your mind:
- Move
- Give
- Connect
- Calm
- Grow
Each habit activates specific feel-good brain chemistry. Calm, for instance, is the antidote to stress hormones like cortisol and adrenaline. When you take a moment to relax, you activate your parasympathetic nervous system—the part of your brain that says, “Hey, you’re safe. It’s time to chill.”
The result? A surge of gamma-aminobutyric acid (GABA)—your brain’s natural tranquilizer. Think of it as the Zen master of neurotransmitters, helping you feel grounded and at peace.
The inspiration for this concept comes from Action for Happiness, an initiative launched over a decade ago by the Dalai Lama and Lord Richard Layard. Their work emphasises that daily actions can create big changes in mental well-being, and the Happy 5 builds on and tries to simplify this wisdom to help more people lead healthier, happier lives.
Lessons from the Animal Kingdom
If you’re looking for a calm role model, let me introduce you to the sloth. These slow-moving, leaf-loving creatures have perfected the art of taking it easy. They spend most of their time hanging out (literally) and moving only when absolutely necessary. No stress, no rush—just chilling. As a result, sloths can live up to 20–30 years in the wild, enjoying a leisurely lifestyle.
Now, for the ultimate champion of calm and longevity: the tortoise. These serene, slow-paced reptiles take life one small step at a time, without a care in the world. Tortoises avoid the hustle and bustle, and their calm, steady approach pays off—they can live well over 100 years. It’s no wonder they’re the poster animal for “slow and steady wins the race.”
On the flip side, let’s talk about meerkats. While undeniably adorable, these little desert dwellers are the epitome of high alert. Always on guard for predators, meerkats live in a constant state of hyper-vigilance, fueled by stress hormones like cortisol. Their frantic, high-stress existence means they typically only live about 6–10 years in the wild.
Does Stress Really Shorten Lives?
Yes, it does. Chronic stress and elevated cortisol levels can wreak havoc on the body and mind. In humans and animals alike, too much stress weakens the immune system, increases the risk of heart disease, and accelerates aging. On the flip side, calmer lifestyles—like those of sloths and tortoises—promote better health and longevity.
Lesson: Be like a sloth or a tortoise when you need to recharge. Save your meerkat energy for when it really matters – like when you facing a real threat to your peace, like your boss approaching you at 6pm with a questions about the accounts… get outta there!
Why Calm Matters?
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“Peace comes from within. Do not seek it without.”
– Buddha
From ancient philosophy to modern neuroscience, the consensus is clear: calm moments are essential for human flourishing.
The Science of Calm:
- Reduced Stress: Calm moments lower cortisol, the stress hormone that wreaks havoc on your body and mind.
- Improved Focus: A calm brain is a clear brain, better able to think, solve problems, and make decisions.
- Better Health: Chronic stress can weaken your immune system, while calm boosts your body’s natural defenses.
- Enhanced Creativity: Some of your best ideas come when your mind is relaxed—think Archimedes in the bath shouting, “Eureka!”
The Dalai Lama’s Secret to Calm
The Dalai Lama starts every day with meditation and a prayer:
“May I be a guard for those who need protection,
A guide for those on the path,
A lamp in the darkness,
A resting place for the weary…”
(you can google the rest)
Meditation isn’t just a spiritual practice; it’s a workout for your brain. Studies show that regular meditation thickens the prefrontal cortex (the part of your brain responsible for decision-making) and reduces activity in the amygdala (the fear center). Translation: more calm, less panic.
Fun Fact: Sleep Is Nature’s Reset Button
You might not think of sleep as an act of calm, but it’s the ultimate form of restoration. During deep sleep, your brain clears out toxins, consolidates memories, and recharges your energy levels.
Think of it this way: if calm moments are the pit stops of life, sleep is the full-service garage. Skimp on it, and you’ll find yourself running on empty.
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Pro Tip: Aim for 7–9 hours of sleep a night. And if you struggle, try a calming bedtime routine like reading, journaling, or listening to soft music.
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Simple Wins: How to Find Calm Every Day
Calm doesn’t have to mean an hour of yoga or a weekend retreat. Here are some easy, practical ways to bring calm into your daily life:
Press Pause: Take five minutes to close your eyes and breathe deeply. Six slow breaths can lower your heart rate and reduce cortisol.
Nature’s Calm: Spend time outside. Walk in a park, sit under a tree, or just watch the clouds. Nature has a magical way of grounding us.
Mindful Moments: Focus on one task at a time. Whether it’s sipping your coffee or folding laundry, do it with intention and presence.
Unplug: Turn off your phone for an hour. No notifications, no distractions—just peace.
Create a Calm Space: Light a candle, declutter a room, or play soothing music. A calm environment fosters a calm mind.
Closing Thoughts
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“Calmness is the cradle of power.”
– Josiah Gilbert Holland
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Finding calm isn’t just about feeling good – it’s about creating a foundation for happiness, health, and resilience. In a world that glorifies busyness, choosing calm is a radical act of self-care.
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Final Challenge: Take five minutes right now to pause. Breathe, unplug, and savor the stillness. Your brain (and your sloth spirit animal) will thank you.
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Right, I’m going for snooze, or I like to say “siesta” that’s guilt free sleep during the day, and blaming my slightly Greek heritage for it – When I die, I will almost certainly be reborn as a tortoise – or maybe the next best thing, yoda – and I’ll use my powers to headline at the Circus, levitating elephants and things like that – and occasionally standing up for for the resistance too, and saying clever things like:
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“Fear is the path to the dark side. Fear leads to anger. Anger leads to hate. Hate leads to suffering.”
Yoda, (green dude, Star Wars.. like a sort of human toitoise)
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Be calm, and carry on!!
Marcus Warry
P.S. Found this blog calming? Share it with a friend—they might need a little calm too!
