Helen Costa Coach

Homemade cooking

I was asked why we don't do this at home much only at granny's?? Well we do it at home but you don't want to do it and we don't have all the cool old fashioned gadgets!!

Roast lamb steaks and chips with roast potatoes and Rhubarb and custard for pudding! The first day of rain too. Perfect.

We have been busy going back to basics and spending time together, all four of us! Also been nice to be cooler and not sweating humid all the time.

The kids still have a bit of time till school but summer school activities are back on soon for my kids. I need to get organised and get studying for new ventures!

How have you been finishing off summer holidays?

Family time in the UK visiting favourite parks and places and people. Networking where possible too.

The weather has been kind.

We are making memories of where we are from.

One day we'll make fresh new memories in brand new places but now we need to cherish these ones.

Thankful today!

As part of a WhatsApp group we use Monday to be thankful. So here is what I was thankful for!

Image of me post swim and healthy snack. Past exam papers and online calculator and my grateful list today I posted in a Facebook group of mine!

Summer camp asked the kids to bring in things from home. Great I love recycling and repurposing stuff

They asked for a t-shirt and a hat. The former found in the first shop... The second I've been to 4 and hubby 2!!

Feel like I have won the lottery!

Only the school stuff to buy - will do that in one shop and I've the rest of the holidays online!!!

I had a lovely week of studying for me planned. Between tiredness and illness it has been a different week!

Got stuff down but not everything. So on to next week!!

I know a lot of families are starting their holidays and the crash is yet to come as the transition happens.

Always here to chat!!

Busy Mum in school holidays!

Finding calm doesn’t require a total life overhaul or a two-hour morning ritual. Most days, it’s about the micro-moments—the tiny, intentional shifts that bring your nervous system back to baseline.

If your days feel like a constant rush from one task to the next, try anchoring yourself with a few simple, grounding habits:

🫁 The 3-Breath Reset: Before opening your phone in the morning or switching between tasks, take three slow, deep breaths. Inhale for 4 seconds, exhale for 6.

📱 Tech-Free Transitions: Give yourself 5 minutes between activities—like finishing homework or wrapping up a long day—without checking notifications. Let your brain process the shift.

👀 👉 👂 Sensory Grounding: When stress spikes, pause and notice 3 things you can see, 2 things you can touch, and 1 thing you can hear. It immediately pulls you out of your head and into the present.

🕯️ A Soft Evening Unwind: Dim the lights 30 minutes before bed and trade scrolling for something low-energy, like stretching, listening to music, or reading.

Calm isn't something you passively wait for; it's something you actively create through small, consistent choices.

What would feeling calm change for you right now?

After a surprise bit of exercise I decided to stick to my swim plan.

It was lovely and met some other parents enjoying a quiet moment. Some of the women talking about perimenopause.

The home for this snack. My first thought was the easy pick for sugary snacks but I wanted tasty and nutritious.

Then a rest as my period arrived in a surprise yesterday. A surprise as I have some then miss some kind of way. Perimenopause or stress who knows.

Topped off by the heat to pick up the kids, food for lunch and then another rest.

We then went for a swim and the kids played with friends. We left as some came to the park. We ate and then bed.

Today's afternoon plans have moved to tomorrow morning instead.

What are you proud and grateful for today?

Decision making

What do you do?

Make a list of pros and cons?
Ask a friend?
Ask a coach?
Do a spell?
Hold your crystals?
Feel into the decisions?
All of the above?

I had a great session with Zoe Bettles | Branches Wellbeing
today to discuss this idea in line with my values. Great visualisations and feelings attached.

What has worked in alignment for you?

Let me know!

🧠 Thriving Foundations Thursday: Building Your Neuro-Scaffolding 🧠

When you are stepping into a new chapter, you aren’t just changing your habits—you are rebuilding your identity. 💫

To become the person you want to be, you need an environment that actively supports that evolution. That is what neuro-scaffolding is all about. It’s the external structure that holds you steady while your brain creates new neural pathways.

When you are organized externally, it becomes infinitely easier to stay regulated internally. Here is your scaffolding blueprint for this week:

🗂️ 1. Organize & Label Your World

Stop letting mental clutter drain your battery. Group your digital files, your accounts, your emails, or your physical spaces into clear, logical categories. Label them clearly. When everything has a dedicated home, your brain doesn't waste processing power playing detective.

📥 2. "Don't Put It Down, Put It Away"

Make this your new daily mantra. When you finish with an item, don't drop it on the nearest surface to deal with "later." Take the extra 5 seconds to put it away correctly. This tiny habit prevents physical chaos, which instantly calms your nervous system.

🌙 3. Notice, Regulate, & Rest

Internal regulation requires a baseline of rest—make deep sleep a non-negotiable. Throughout the day, practice checking in with yourself. Notice the exact moment you start to feel frantic, overwhelmed, or dysregulated. Pause, breathe, and reset before you keep pushing forward.

Organized externally + regulated internally. 🏛️✨

This isn't just about being neat; it's about identity rebuilding. And this exact foundation is what we design together inside Return to Your Genius.

👇 Which of these three scaffolding pieces does your brain need the most today? Let me know below!

NervousSystemRegulation GetOrganized MindsetCoaching SystemsAndRoutines ThriveThursday

Going head on into things that I need to face.

I see things differently, things can't be unseen.

There must be a reason this happens. Things circle around and back around to be dealt with. Different layers.

Better and greater things are around the corner.

Feeling and listening to my body.

Thankful for those around me who have been there for me.

Thank you, thank you, thank you.

What do you do when tough things happen?

Summer holidays have started in Spain!

So I had a catch up with Sarah online. A teacher who has just started her holiday time. We got chatting and soon a coaching session was underway.

She took action on her goals, with agreed upon guidance, immediately. Everyday since too!

So proud Keep going and enjoy your break next week!