Author: Margaretha Montagu

Dr Margaretha Montagu – described as a “game changer”, “gifted healer”, “guiding light” and “life-enriching author” – is a certified transformational retreat leader who guides her clients towards their most meaningful and fulfilling lives, particularly when navigating life transitions – virtually, or with the assistance of her Friesian Horses, at their home in the southwest of France.
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Master Mindful Eating while Discovering the Gastronomic Delights of Gascony

Savouring the Slow Food Traditions of Southwest France

Nestled in the southwest of France, Gascony is a region renowned not only for its breathtaking landscapes, with rolling hills, lush vineyards, and picturesque villages, but also for its rustic, hearty, “slow food” cuisine. The food here is as rich and varied as the land itself, deeply rooted in tradition and shaped by the rhythm of rural life. Known for its abundance of duck, game, and fresh seasonal produce, gourmet Gascon cooking embodies the essence of farm-to-table, with recipes passed down through generations.

To encourage my guests to eat mindfully during my Camino de Santiago Walking Retreats, we have dinner one night in a village nearby, at a family-owned restaurant. This is partly to support the local economy, and partly to introduce my guests to the mouthwatering local dishes, confit de canard, croustade de pommes, garbure, magret de canard etc. I never need to remind my guests about mindful eating, as soon as the plates arrive, a referent silence descends on our table, as my guests give their chosen dishes their full attention.

What is Mindful Eating?

Mindful eating is the practice of bringing our full awareness and attention to the experience of eating. It involves slowing down, savouring each bite, and paying close attention to the flavours, textures, temperature and aroma of your food. Rather than rushing through meals, as we often do, mindful eating encourages you to be present, noticing your body’s hunger and fullness cues, and appreciating the nourishment food provides. This practice will help you cultivate a deeper connection with your food, reducing mindless overeating, improving digestion, and promoting a more balanced, healthy relationship with eating. By focusing on the sensory experience of food, mindful eating also enhances gratitude for the effort and resources that go into preparing each meal.

What makes Gascon cuisine so special is its commitment to slow, deliberate preparation. Meals are meant to be savoured, shared among family and friends, and are always made with local ingredients. Whether it’s the robust flavour of duck fat, the earthy aroma of freshly foraged mushrooms, or the sweet juiciness of melons ripened in the southern sun, every dish tells a story of the region’s deep connection to the land and its love of simple, yet exquisite, flavours.

What is Slow Food?

Slow Food – the term could have been invented to describe Gascon cuisine – is now a global movement that promotes mindful eating and traditional, sustainable food practices in response to the fast-paced, industrialised food culture. It emphasises the importance of consuming locally-sourced, seasonal, and artisanal ingredients, encouraging people to appreciate the quality, origins, and preparation of their meals. Slow Food supports biodiversity, small-scale farming, and eco-friendly production methods, advocating for a closer connection between people, their food, and the environment.

Discover how Gascony’s “slow food” culinary traditions inspire a more mindful approach to eating

Let’s take a look at some of the most famous foods that make Gascony such a popular culinary destination.

1. Garbure
A staple of winter, Garbure is a hearty soup brimming with fresh seasonal ingredients, perfect for warding off the chill. Traditionally served steaming hot at lunchtime, it’s often offered as a complimentary starter before the first course on a 12-euro menu. Its rich, savoury flavour and warmth will make you feel right at home—just like it does in my kitchen, where a pot simmers on the stove throughout the winter.

2. Confit de Canard
In Gascony, ducks are everywhere, and Confit de Canard reigns supreme. This indulgent dish consists of duck legs slow-cooked in duck fat and preserved for months in tins. When ready to eat, they’re baked or grilled to crispy perfection, though they still retain a rich, succulent texture. Often paired with matchstick fries and green beans from Tarbes, it’s a meal that’s both rich in flavour and satisfying.

3. Magret de Canard
The prized Magret de Canard comes from ducks raised for their foie gras. Typically cooked like a steak—seared and finished in the oven—it’s served medium-rare, with its juicy meat perfectly complemented by a sweet honey glaze or fruit sauce. The slight sweetness cuts through the richness, making every bite a luxurious experience.

4. Paella
With Spain just a short drive away, Gascony has embraced some of its neighbour’s culinary flair. Paella is one such dish, a saffron-infused rice feast loaded with duck, sausages, seafood, and a blend of Mediterranean spices. Cooked and served in a wide, shallow pan, it’s a dish that brings a bit of the sea and sun to the heart of Gascony.

5. Croustade aux Pommes
For dessert, Gascony serves up its light yet luscious Croustade aux Pommes. Imagine layers of delicate, crispy phyllo dough encasing tender apples caramelized with brandy (Armagnac, of course). It’s the perfect sweet ending to the rich meals that define Gascon cuisine, offering a refreshing, airy bite after the heavier dishes.

6. Daube
This classic French stew is the epitome of comfort food. Daube is made from slow-braised beef, simmered in Madiran wine, fresh vegetables, garlic, and herbs. Traditionally cooked in a daubière, this hearty meal is often prepared in November and stored for the winter months – slow food at its finest. It’s the kind of dish that brings people together around the table, laughing and singing, filling both the heart and belly with warmth.

7. Salade de Gésiers
A Gascon twist on salad, Salade de Gésiers combines tender duck gizzards with dark leafy greens, potatoes, walnuts, and a tangy vinaigrette. It’s a filling dish often enjoyed as a main course, especially when paired with a fresh, crusty baguette. Though gizzards might be an acquired taste, they’re a must-try for adventurous eaters.

8. Mélons de Lectoure
When in season, the bright orange flesh of Lectoure melons is pure delight. Juicy and sweet, these melons are often served as a starter with slices of Jambon de Bayonne, offering a refreshing burst of flavour. It’s the perfect light dish to begin a meal—especially when the hot summer sun still lingers.

9. Fromage de Brébis
This addictive sheep’s milk cheese hails from the Pyrenees, where sheep graze in the summer highlands and the winter valleys. Twice a year, during the transhumance, shepherds guide their sheep up or down the mountain, bringing this rich, nutty cheese to local markets. Whether mindfully eaten on its own or paired with a rustic slice of bread, it’s a true taste of Gascony.

10. Cèpes Soup and Cèpes Omelettes
Cèpes mushrooms are a local treasure, especially in autumn. Foraged from secret woodland spots, these earthy mushrooms are prized for their deep, rich flavour. Whether served in a velvety soup or folded into a fluffy omelette, cèpes add an unmistakable taste of the forest to any meal. They’re so beloved that even dried cèpes retain their flavour, ensuring they can be enjoyed year-round.

Eating Mindfully while Walking The Camino de Santiago de Compostela

After an eventful day of walking the Camino de Santiago here in the southwest of France and soaking up the sun-blessed beauty of the region, sitting down to one of these mouthwatering Gascon meals is the ultimate reward. Each dish is steeped in tradition, with flavours that connect you to the land and its people. If you’re looking for a break that nourishes body, mind and soul, especially if you are going through a major life change or transition, join me on one of my Camino de Santiago walking retreats in the southwest of France, where the food is just as breathtaking as the scenery.

Bon appétit and Buen Camino!

If you would like to know more about Gascony, its food, its people and its wine, please subscribe to my Savoir Vivre Newsletter. Click Here to subscribe to my email list.

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How to Cope with Inevitable Life Changes

“I’m a big believer that life changes as much as you want it to.” – Martin Freeman

As the leaves change colour and the nights grow longer, some of us start to feel a little low. If you’ve ever found yourself feeling melancholic at the sight of your first falling leaves, you’re not alone. Could we learn something from this seasonal transition? What if, instead of dreading the cold, we embraced it as a metaphor for coping with life’s inevitable twists and turns? Grab a warm, fluffy blanket and a cup of hot chocolate and let’s figure out a way to cope with both the autumnal blues and the big life changes we can’t avoid.

All changes, even the most longed for, have their melancholy; for what we leave behind us is a part of ourselves. We must die to one life before we can enter another.” — Anatole France

As inevitably as one season follows another in nature, so does season follow season in your life. You know change is coming—whether it’s a new season….or a new job, a big move, a dreaded retirement or an empty nest. Autumn is here. In the same way, we know that winter is coming and there’s nothing we can do to stop it.

Even if we cannot stop seasonal change, we can choose how we react to it. The same goes for inevitable life changes. So, how can we change the way we react? Here are a few suggestions to help you weather the storms of the coming season, as well as the challenging changes in your life:

1. Go Outside

Yes, it’s colder and the sun seems to be doing a part-time job, but nature still works wonders on your mood, especially when you are going through a life transition. Even a brisk walk through the crunchy leaves can remind you that, when things seem gloomy, there’s always something beautiful just around the corner. Plus, you’ll need the fresh air if you’re going to survive all those cosy indoor movie marathons without turning into a blanket-wrapped hermit.

2. Let Go

One of the hardest parts of a life change—or a seasonal shift—is letting go of what you have to leave behind. Instead of mourning summer like a lost love, carry some of its joy with you into autumn. Is there something that makes you feel alive in summer? Maybe it’s the long days spent reading on the beach or the spontaneous get-togethers. Find a way to keep that going in your life, even when the sun sets at 4 PM.

3. Remember: This Too Will Pass

Winter doesn’t last forever, and neither do challenging life changes. Seasons change, life moves on, and before you know it, you’re shedding those extra layers (literal and metaphorical) and stepping into something new. After all, even the trees shed their leaves and need time to rest before they bloom again.

4. Lean on Your People

Whether you’re dreading the cold or a major life change, sometimes an in-depth conversation with a friend can work wonders. Even if you just need to vent about how much you hate the impending season or upcoming life event, while they nod sympathetically and hand you more chocolate/cheese. Don’t underestimate the power of your support network—sometimes all we need is someone to remind us we’re not in this alone.

5. Celebrate Small Victories

It’s easy to get stuck in a rut when the days get shorter and your mood darker. During both seasonal changes and life transitions, celebrating little wins can make a huge difference. Finally cleaned out that drawer you’ve been avoiding for months? That’s a win! Went for a walk in the crisp autumn air? Another win! By focusing on small, daily accomplishments, you’re reminding yourself that you are making progress—whether it’s toward surviving winter or navigating a life shift.

6. Create “Feel-Good” Rituals

As the seasons change, so should your self-care routine. Whether it’s a Sunday-night bubble bath, making your favourite soup, or curling up in an armchair with a book, having something you look forward to can be a lifeline. It’s the same with life’s transitions. Having a comforting routine that grounds you in uncertain times can make all the difference. Plus, who doesn’t love an excuse to buy more candles and fluffy blankets?

7. Focus on What You Can Control

One of the most frustrating parts of both seasonal depression and major life changes is how powerless they can make you feel. The sun sets earlier, the leaves fall off the trees, and your favourite summer activities are on hold. Similarly, when facing an unavoidable life change, it can feel like life itself is plotting against you. In both cases, focusing on what you can control helps. Maybe you can’t change the fact that it’s dark by 4 PM, but you can control how you spend those evenings.

8. Reconnect with Your “Why”

When things start to feel heavy—whether it’s the weight of winter or the weight of a life change—it’s helpful to pause and remind yourself why you’re going through this. What are you working towards? Maybe this impending life change, though tough, is opening doors for growth. Maybe winter is an opportunity to slow down and recharge. Whatever the shift, reconnect with your life’s purpose. Knowing there’s a worthwhile reason behind the change can help you ride out the storm.

9. Plan Something That Makes You Happy

We all need something to look forward to! If the thought of endless grey skies (or a major life change) has you feeling stuck, create a little light at the end of the tunnel. Plan a getaway, schedule a fun event, or make time for a creative project. Just knowing there’s something exciting on the horizon can keep you motivated and help ease the stress of whatever transition you’re going through.

10. Open Your Journal

Choose one (or more) of these journal prompts to help you cope with the seasonal changes: summer to autumn to winter, as well as the seasonal life changes:

1. Letting Go and Embracing Change

Autumn teaches us the beauty of letting go. What parts of your life are you ready to release, just as the trees let go of their leaves? What are you holding onto that no longer serves you? Reflect on how this release might make space for something new.

Journal Prompt: Think of a recent or upcoming life change that feels inevitable. How does it make you feel? What can you let go of in order to embrace this change, and how might it open up new possibilities for you?

2. Finding Warmth in the Cold

As the days grow colder and darker, we often seek warmth and light. What are your sources of warmth—both physically and emotionally? How can you cultivate a sense of comfort and security, even when things feel uncertain or uncomfortable?

Journal Prompt: Identify the people, activities, or environment that make you feel supported during times of change. How can you invite more of this warmth into your life, whether you’re transitioning into autumn or navigating a personal shift?

3. Reflecting on Growth

Autumn marks the end of a growth cycle, but it’s also a time to reflect on how far we’ve come. What have you accomplished this past summer—whether personally, professionally, or emotionally? What new insights have you gained, and how can they guide you through the winter ahead?

Journal Prompt: Take a moment to celebrate your victories, no matter how small. Write about a recent period of growth or learning. How will this growth help you in the next phase of your life, as you prepare for both the colder months and any personal changes you face?

4. Accepting Life’s Cycles

Nature’s cycles remind us that life is in constant motion, and nothing stays the same for long. What cycles are present in your life right now? What season of life are you in—one of growth, rest, or transition? How can you accept and honour this stage instead of resisting it?

Journal Prompt: Reflect on the current “season” of your life. How does it align with the natural world’s cycles of change? Write about how accepting the season you’re in—whether it’s full of energy, or quieter and more introspective—can help you find peace during transitions.

5. Nurturing Yourself Through Transition

Just as plants need care and rest during the winter to bloom again in spring, we also need to nurture ourselves during times of change. How can you take care of your physical, mental, and emotional well-being as you prepare for the colder months ahead, or as you go through a life transition?

Journal Prompt: Create a plan for self-care during this season of change. What practices, habits, or boundaries will help you feel balanced and supported? Consider what makes you feel grounded and how you can incorporate more of it into your daily life as you navigate both the seasonal shift and any personal transitions.

Walk Into Your Next Season

If you’re looking for a way to shake off those autumn blues—or even process a major life change—there’s no better remedy than a Camino de Santiago walking retreat here in the southwest of France. Sure, the days are cooler, but the sun is still shining, and the autumn colours? Absolutely breathtaking. Imagine walking through vineyards ablaze in yellows, golds and reds, feeling the crisp air on your face, and letting the rhythm of your steps help you work through whatever changes life is throwing your way.

It’s the perfect time to slow down, reflect, and reset. Plus, autumn offers a quieter, more serene Camino experience—no summer crowds, just you, the path, and the stunning French countryside. So, why not take that first step, literally and figuratively? Sometimes, all we need is a change of scenery and a bit of space to process what is happening to us, and one of the best places to do that is on the Camino de Santiago this autumn.

“Autumn is a cunning muse who steals by degrees my warmth and light. So distracted by her glorious painting of colors, I scarcely realize my losses until the last fiery leaf has fallen to the ground and the final pumpkin shrinks. Autumn departs with a cold kiss, leaving me to suffer the frigid grasp of winter in prolonged nightfall.” ― Richelle E. Goodrich, Making Wishes

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Overcoming Limiting Beliefs: A Challenge for Introverted Entrepreneurs

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Starting a business is an exciting yet challenging undertaking for any business owner, but introverted entrepreneurs often face unique challenges due to their introverted characteristics. These characteristics can lead to a set of seriously limiting beliefs which can act as roadblocks, hindering progress and preventing them from achieving their full potential. Understanding and addressing these internal barriers is essential if introverts want to run thriving businesses.

Swiss psychiatrist Carl Jung first introduced the concept of introversion in the early 20th century. He defined introverts as people who draw their energy from their inner world, focusing on their thoughts, feelings, and ideas rather than seeking stimulation from their external environment.

These days, we define introversion as a personality trait that exists along a continuum, with introverts and extroverts representing opposite ends of the spectrum.

As an introverted entrepreneur, do you recognise yourself in any of the following statements?

1. “I’m not charismatic enough to succeed.”

One of the most pervasive myths introverted entrepreneurs believe is that success is reserved for outgoing, extroverted personalities. The assumption is that you need to be a natural networker or a magnetic speaker to attract clients, investors, or partners.

Example: Sarah, an introverted marketing consultant, constantly worried that her quiet demeanour would make her seem aloof and unapproachable. She believed that unless she could deliver a pitch with the enthusiasm of a motivational speaker, her ideas would fall flat. This kept her from attending networking events or speaking about her business in public, which delayed her growth significantly.

Reality Check: Many successful entrepreneurs, like Bill Gates or Warren Buffett, are introverts. Success is not about being the loudest voice in the room; it’s about understanding your strengths and using them effectively. Introverts excel at listening, thorough thinking, and building strong, meaningful relationships.

2. “No one will want to buy my product or service.”

Sales can feel intimidating to introverts who often equate selling with pushy or aggressive behaviour. The thought of pitching their product or service to a client can be paralysing.

Example: James, a web developer, dreaded the idea of selling his services. He believed he would come off as insincere or that his introversion would make him ineffective in closing deals. As a result, he hesitated to pursue potential leads and missed out on opportunities.

Reality Check: Selling doesn’t have to be a high-pressure interaction. Introverts can use their natural listening skills to understand a client’s exact needs and tailor their offerings to solve specific problems. This cooperative approach often leads to more authentic and more profitable sales relationships.

3. “I’m useless at self-promotion.”

The idea of constantly promoting oneself on social media, networking events, or public forums can feel exhausting for introverted business owners. Many believe they don’t have the ability to attract attention or market themselves effectively.

Example: Laura, a freelance graphic designer, often felt overwhelmed by the need to maintain an active online presence. She believed that because she wasn’t comfortable with self-promotion, her business would remain stagnant.

Reality Check: Introverts can excel at self-promotion when they focus on authenticity rather than trying to fit a mould of what promotion “should” look like. Thoughtful blog posts, engaging in meaningful written conversations with clients, or offering valuable insights online can build a following without requiring constant, energy-draining engagement.

4. “I’m too shy to lead a team.”

Introverted business owners often fear they will struggle to manage or inspire a team due to their reserved nature. They assume leadership requires extroversion.

Example: David, an introverted software developer, avoided expanding his team because he worried he wouldn’t be able to motivate employees. He believed that his quiet approach would make him seem distant or uninterested.

Reality Check: Introverted leaders often shine by empowering others, creating a culture of collaboration, and providing thoughtful guidance. Their ability to listen and reflect before making decisions can foster a sense of trust and respect within a team.

The Path to Empowerment for Introverted Entrepreneurs

The common thread among these limiting beliefs is fear—fear of not being enough, not doing enough, or not fitting into a perceived mould of what a successful entrepreneur looks like. For introverts, overcoming these fears often involves rethinking how they approach challenges and leaning into their natural strengths rather than trying to emulate others.

Stella dreamed of making a living painting pet portraits. She has always got on better with animals than with people. She spent every free moment creating heartwarming portraits of pets, capturing their unique personalities with every brushstroke. Friends and family constantly praised her work, urging her to sell her paintings, but Stella hesitated. As an introvert, she felt stuck in a web of limiting beliefs that kept her from turning her passion into a business.

“I’m not cut out for this,” she often thought. “I’m too shy to sell anything. What if no one likes my work? I don’t even know where to start promoting my work.”

The turning point came when she stumbled upon a story about a Camino de Santiago walking retreat, a place where introverts had found clarity, inspiration, and confidence to pursue their dreams. Something about the idea of walking in solitude, while reflecting on her art and challenging her limiting beliefs, resonated deeply with her. Stella signed up.

While walking the Camino, Stella found the time to listen to reflect on the limiting beliefs that were immobilising her. With each step, she bit by bit, untangled the fears, insecurities and doubts that had held her back for so long. The peaceful surroundings helped her realise that her quiet nature wasn’t a weakness—it was part of her unique way of seeing the world, and it was what made her art unique.

By the end of the retreat, Stella had made a promise to herself: she would start small, but she would start. She set up an online shop, wrote authentic posts about her struggles setting up a pet portrait business as an introvert, and began offering to paint custom pet portraits. To her surprise, she immediately received her first commissions from pet owners who were not just interested in her art, but also in the quiet artist behind it. Stella discovered that her introversion wasn’t an obstacle to success. It was, in fact, her greatest asset.

How a Camino de Santiago Walking Retreat Can Help

Breaking free from these limiting beliefs requires time, space, and the opportunity to reconnect with yourself. A Camino de Santiago walking retreat offers a unique environment where introverted business owners can reflect deeply, gain clarity, and reset their mindset.

On the Camino, away from the demands of daily life and business pressures, introverted entrepreneurs, like you, can:

  • Gain clarity: Walking for hours amidst beautiful scenery helps calm the mind, making room for new insights. It’s often in these moments of stillness that the most profound breakthroughs occur.
  • Reconnect with your strengths: The Camino encourages self-reflection, helping you discover your natural strengths—like your thoroughness and thoughtfulness—that are invaluable in business.
  • Increase Your Resilience and Adaptability The Camino is not only a physical journey but also a test of resilience. By facing the challenges of the trail, you’ll develop a sense of accomplishment and adaptability that translates to your business endeavours. This newfound resilience can help you approach networking, leadership, and conflict resolution with a more positive mindset.
  • Developing New Perspectives Walking the Camino allows you to step outside your usual routine and immerse yourself in a different experience. This change of scenery can help you see your challenges from a new angle, making it easier to confront and overcome limiting beliefs.
  • Find renewed confidence: The physical challenge of walking the Camino mirrors the mental and emotional challenges of introverted entrepreneurship. Overcoming these hurdles can build a strong sense of self and increase your confidence in your own abilities.

Whether you’re struggling with self-promotion, perfectionism or procrastination, the Camino provides the perfect setting to reset, reflect, and return to your business with newfound confidence and perspective. Joining a Next Chapter Camino de Santiago walking retreat in the sun-blessed south of France can be the first step toward embracing your unique strengths as an introverted entrepreneur and leaving those limiting beliefs behind. Permanently.

So, take the leap, embark on the journey, and discover the power of walking your own path—as an empowered introverted entrepreneur.

In addition to the Your Next Chapter retreats that I host at my little French farm near Bordeaux, I have also created a couple of online courses, ex. Break Free from Uncertainty and Get Going in a New Direction – each course is available with or without one-to-one coaching. To receive warning of last-minute and early-bird specials on all of the above, I invite you to subscribe to my Savoir Vivre Vignettes newsletter which gives immediate access to my free  A Stress-free Life Transition e-course.

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Can Introverts successfully lead Wellness Retreats?

Yes, and Here’s How to Do It with Confidence!

Most people, when they think about wellness retreat leaders bring someone to mind who is a natural extrovert—someone bursting with energy, who can effortlessly command the attention of a group of people, lead lively discussions, and easily instigate and manage social interactions. Most people assume that retreat leadership requires constant social engagement, high visibility, and endless enthusiasm for productive and transformational interaction.

Extroverts can indeed create an engaging and dynamic atmosphere for retreat guests. Their ability to motivate and uplift others can inspire guests to be open to new experiences. Extroverts often inject a sense of vitality into a wellness retreat, which can be particularly beneficial during group activities. They generally are comfortable leading group conversations, initiating activities, and encouraging participation, which can help establish a sense of community among retreat attendees. Extroverts are great public speakers and enjoy being at the centre of attention, which allows them to engage confidently with guests. When things do not go according to plan, extroverted retreat leaders are often able to think on their feet, adjust the schedule, or come up with creative solutions to keep the momentum going.

Sigh.

I feel overwhelmed just thinking about all these admirable qualities, so foreign to my nature.

My dream was to run retreats on my little farm here in the south of France, to help people who were going through major life changes cope with the fallout. I have a fair amount of personal experience coping with life changes and transitions, suitable qualifications and a decent amount of knowledge to be able to make a success of such a project.

I’m not an extrovert, though, I have none of the abilities that make it so easy and natural for extroverts to lead wellness retreats. So when I started hosting my retreats, I figured I would need to behave like an extrovert if I am going to be a successful retreat leader.

I did the very best I could, but I couldn’t keep it up. At the end of my first season, I had burned myself out completely.

I wasn’t ready to give up, so I went back to the drawing board.

Many introverts shy away from the idea of running retreats, thinking it’s a role that doesn’t suit their nature. Opting out was not an option for me, so I decided to restructure my retreats to make full use of the unique qualities that, as an introvert, I do have. If you are an introvert as well, you too can do this, by:

  1. Making Reflection the Core Element of Your Wellness Retreats

As you know, we recharge our batteries by spending time on our own. I created a retreat program that incorporates enough recuperation time, on my own. I learned, while battling my way through life changes, how useful making time to reflect, without interruptions or distractions, can be—especially if it involves spending time in nature, or going for a walk, for example. Or finding a quiet spot to journal – writing down my thoughts often bought useful insights and better understanding. To help my guests benefit from time to reflect in nature, I offer them the opportunity to walk sections of the Camino de Santiago. Those solitary stretches of walking on their own can be incredibly transformative for my guests. As introverted retreat leaders, we are perfectly suited to guide people into that peaceful, reflective and introspective headspace.

2. Creating Intimate, Meaningful Connections

Introverts tend to prefer deeper, one-on-one connections over large group interactions. As an introvert, you probably cringe at the thought of those huge, noisy group retreats where small talk reigns supreme and everyone talks at the same time. What we are good at, is one-on-one connections, it’s one of our superpowers. That’s why small group retreats are more suitable for us. I limit my groups to 2, 3 or a maximum of 4 guests. Forget about skimming the surface. We dive right into the life-changing stuff and connect in ways that feel meaningful and fulfilling for all of us (and much less exhausting to me!).

Introverts excel at listening. Actively and intently. It’s what helps people feel genuinely seen and heard, which is exactly what most people are looking for in a retreat. So, when you create that safe, supportive space, you’re not just hosting a retreat—you’re making the kind of connection that leaves a lasting impact. This ability to facilitate a safe and supportive environment makes us uniquely suited to hosting retreats.

3. Thoughtfully Preparing and Structuring Your Retreats

Introverts often thrive in environments where we can use our innate creativity to prepare everything in advance. Leading a retreat provides an opportunity to structure the event in a way that best aligns with and makes the best use of our personal strengths. Many introverted retreat leaders enjoy creating the retreat schedule and organising sessions to include a variety of solo activities, which give participants a chance to rest and fully recharge their batteries. Immersive experiences is often exactly what attendees are looking for when they sign up for a retreat, and introverts excel at crafting such meaningful programs. This sort of structure not only supports our need for downtime but also benefits the guests, who are often looking for respite from the demands of everyday life.

4. Setting Boundaries and Making Time for Self-Care

Managing your energy input and output as an introverted retreat leader can be difficult Even in a quiet, reflective setting, the constant interaction can lead to overstimulation if you’re not careful. This challenge can be overcome by implementing effective boundaries—an approach I especially emphasise in my “Building Resilience – a Roadmap from Burnout to Breakthrough during a Life Transition” online course.

Creating a safe and supportive space is all very well, but being at your guests’ disposal 24/7 is not viable. Discussing guests’ difficulties during every interaction (meal times, coffee breaks, while driving somewhere…) is exhausting and counterproductive. These discussions need to be limited to a specific time frame, each session with a clear beginning and end. The most effective way to do this is to offer guests optional coaching sessions, payable separately. It’s also crucial to incorporate personal self-care practices throughout our retreats – whether it’s phoning a supportive friend, 15 minutes of journaling, or simply withdrawing with a cup of coffee and a good book – to avoid depleting your energy stores.

5. Avoiding ‘Introvert Hangovers’ and Knowing How to Recover

One aspect of being an introvert retreat leader that shouldn’t be overlooked is the potential for experiencing a severe “introvert hangover” after a retreat – that sense of mental exhaustion that creeps up on us after prolonged and intense social interaction. We end up feeling completely drained from holding space for others.

To counteract this, we have to plan for post-retreat recovery time. No hosting two retreats back-to-back. Intentionally scheduling downtime between retreats is essential for replenishing our energy stores and getting ready for the next retreat.

6. Using Your Unique Approach to Group Facilitation

One misconception is that introverts might struggle with group facilitation. This is sometimes, but not always, true. We can often bring a thoughtful and inclusive approach to (small) group dynamics. Rather than dominating conversations or steering discussions too enthusiastically, we can use our listening skills to ensure all voices are heard. We can steer discussions in ways that respect each individual guest’s contribution. Our ability to sustain inclusive dialogue allows our guests to feel safe and supported, knowing they will be given time and opportunity to express themselves fully.

7. Leading by Example: Your Calm and Centered Presence

Rather than feeling pressured to be the loudest and most dynamic person in the room, we can lead by example—showing our guests how restorative stillness and solitude can be. This creates a calm environment where guests feel comfortable exploring their own thoughts and emotions without the distractions of overly stimulating surroundings.

By leading calmly and confidently, you’re setting the tone for your entire retreat. Guests feel it, and they settle down faster, knowing that they are in good hands. Just by being your calm, centred self, you’re giving them permission to slow down and do the same. It’s introvert retreat leadership at its finest!

Now that I’m clear about where my strengths (and weaknesses!) lie as an introverted wellness retreat leader, hosting retreats has finally become the purposeful, meaningful and fulfilling experience that I knew it could be. Discovering that I need downtime before, during and after retreats (because I’m an introvert and not because there is something wrong with me) to be able to be able to give my best during a retreat, has been an eye-opener.

If you’re ready to embrace the beauty of leading retreats in a way that aligns with your introverted nature, why not start by joining one yourself? My Next Chapter Camino de Santiago Walking Retreats in the southwest of France are designed with exactly this kind of reflective, peaceful experience in mind—giving you the opportunity to discover what it means to lead from a place of quiet strength.

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Attend a Reading Retreat and Focus on Self-Care this Christmas

A Reading Retreat is the Perfect Way for Introverts (and Extroverts!) to Replenish their Reserves

“Tis the season to be jolly”… unless you’re an introvert. In that case, it’s more like, “Tis the season to find somewhere to hide until the 2nd of January.” While everyone else is donning ugly sweaters and belting out holiday tunes, introverts are quietly plotting their great escape. Preferably to somewhere peaceful and quiet, with comfortable armchairs, warm woollen blankets, a fire burning in the fireplace, mugs of hot chocolate at their elbows and a towering stack of their favourite books. I usually start thinking about this in September! If you are also one of the quiet ones who dread this over-emotional social marathon, fear not. Reading is the perfect way to escape from the festive madness. And I’ve got just the retreat for you at a little farm in the southwest of France!

The Christmas holiday season, while joyful for many, can be a source of stress for those who prefer silence and solitude—particularly introverts. The endless round of loud gatherings can feel draining rather than energising. For introverts, who thrive in calm environments the pressure of the Christmas holiday can lead to festive season burnout.

Maybe you are not an introvert, but an extrovert, or an ambivert. Still, you want to give the Christmas holiday a miss this year to avoid the:

Festive Cheer Overload and Overwhelm

There’s only so much Mariah Carey and tinsel a person can take before considering faking their own holiday disappearance. If you’ve hit your “Jingle Bells” limit by mid-December, it’s time for a well-timed retreat from the festive assault.

Gift-Giving Conundrums

You’ve Googled “perfect gift for someone who has everything” 27 times and still have no clue what to buy your cousin twice removed. Save yourself the hassle, skip the mall madness, and give yourself the gift of peace this Christmas.

Food and Drink-induced Comas

Christmas dinners are all fun and games until you’ve eaten your body weight in stuffing and start having nightmares of turning into a turkey. Escaping means you avoid the annual holiday food coma and, let’s be honest, questionable indigestion-giving eggnog.

Awkward Family Traditions

Those cringe-worthy games of charades that somehow always end in an argument about who won last year, can leave you wondering why you ever agreed to join in. A retreat gives you an elegant exit strategy.

Financial Disasters

Between overpriced wrapping paper, gifts you forgot to buy, and themed decorations that seem to change every year, Christmas can take a toll on your wallet. Ditch the financial stress and enjoy a reading retreat that won’t max out your credit card.

Christmas Cooking

The idea of a relaxing Christmas sounds great—until you realize you’re cooking (unexpectedly) for 18, one vegetarian guest, one gluten-free guest, your son’s girlfriend who is vegan, Aunt Ethel who is diabetic, Susan who does intermittent fasting. Pretend you don’t mind people deciding on the day to throw all caution to the wind after you spent a lot of time and money cooking them separate special diet-appropriate meals.

This Year, Celebrate Christmas the Way YOU Want

Sometimes, the best reason to escape the usual Christmas celebrations is simply because you want to! Whether it’s reading your favourite books in peace and quiet, without interruptions, taking long naps or just doing absolutely nothing, you owe it to yourself to avoid Christmas burnout.

The Christmas holidays don’t have to be this way. What if, instead of feeling overwhelmed by the chaos of Christmas, you could retreat deep into the comfort of a good book? Reading offers the perfect escape from the holiday hustle and bustle, allowing you, especially if you are an introvert, to recharge your batteries and spend the season in a way that truly aligns with your nature. I have designed a 5-day Christmas Book Lover’s Binge reading retreat, especially for introverts (or anyone tired of the holiday drama.) During this retreat, you can immerse yourself in a stack of good books, and walk sections of the Camino de Santiago de Compostela without worrying where the next meal is coming from.

Reading during the holidays is a game changer for introverts who want to:

1. Escape from Holiday Overstimulation

The festive season is synonymous with loud parties, crowded shopping centres, and the endless bustle and bustle of family gatherings. While these traditions bring joy to many, for introverts, they often mean sensory overload. Introverts naturally seek low-stimulation environments to recharge, and reading provides the perfect excuse to step away from the whirlwind of holiday obligations.

Imagine retreating with a pile of books and simply disappearing into another world…This is the beauty of a book-lover’s retreat—you can fully immerse yourself in reading to your heart’s content, free from social expectations or interruptions. It’s the ultimate form of self-care during a season that can be emotionally and mentally taxing for both introverts and extroverts.

2. Spend Time on their Own Without Feeling Guilty

The holidays often come with the pressure to be social, participate in gatherings, and spread holiday cheer. For introverts, the pressure to engage can feel overwhelming, especially when all they crave is some quiet time alone. Reading, however, provides you with a socially acceptable reason to opt out of the madness without the guilt. At my 5-day Christmas reading retreat, you can enjoy the holiday season on your own terms—soaking in the joy of the season without the endless and ever-increasing noise. It’s the perfect way to escape to a peaceful environment dedicated entirely to the joy of reading.

3. Replenish their Emotional Reserves in a Stress-Free Setting

Introverts often find themselves emotionally drained after too many social interactions, and the holiday season can push them to their limits. Reading, however, serves as a way to replenish emotional reserves. When you dive into a book, whether it’s fiction or non-fiction, you engage deeply in a calm and focused way that restores rather than depletes your energy.

The 5-day Christmas Book Lover’s Binge Retreat

Annually 22-26 December

During the 5-day Christmas Book Lover’s Binge retreat, participants will be free to do just that. There’s no pressure to interact or be “available” to others. Here you can rest, reflect, and enjoy your favourite books without any of the traditional holiday stressors.

The Christmas Book Lover’s Binge Reading retreat is designed for anyone who shuns the drama of the average Christmas holiday, offering a peaceful sanctuary where reading is the main activity. With ample time to savour your favourite books, whether it is unwinding with a holiday murder mystery or learning something new through thought-provoking non-fiction, a reading retreat provides a way to enjoy the holiday season that enables you to recharge your batteries without any of the usual social pressure. The beauty of reading, especially fiction, is that it allows introverts to experience deep emotional connections with characters and stories without needing to expend energy in real-life interactions.

If you’re an introvert looking for a less stressful Christmas holiday experience, consider joining the Christmas Book Lover’s Binge reading retreat. It’s a chance to celebrate the season by doing what you love most—reading—while leaving the holiday drama behind. Whether you want to escape into the pages of a novel or simply relax with a stack of non-fiction, this retreat offers a welcoming, quiet space where you can recharge your batteries during one of the busiest times of the year.

How to Sign Up for a Christmas Reading Retreat

Click Here for a full description of this retreat.

For more details, information about availability and to reserve your spot on this peaceful Christmas retreat, send me an email at margarethamontagu@gmail.com. Spaces are limited to ensure a tranquil and personalised experience, so book early!

If you would like to be one of the first to hear about early-bird and last-minute special offers, subscribe to my Savoir Vivre Vignette Newsletter. CLICK HERE to subscribe.

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Are You Losing Control During a Major Life Crisis?

When the unexpected happens, it’s not the life crisis that defines us—it’s how we respond to the crisis.

Life has a way of throwing us curveballs—whether it’s a sudden job loss, a career change, a redundancy or even a planned change, like starting a new business or retirement. A sudden major life change can leave us feeling powerless, as if the ground beneath us has shifted, and we are no longer in control of anything that happens.

I know that feeling well. Trying to cope with a life crisis is no longer as debilitating as it used to be. I have developed a strategy, that I share with you below. What remains a challenge is when more than one life challenge explodes into my life at the same time. That is when I get my journal out and start scribbling feverishly. I have included 5 of my best journaling prompts to help during multiple life crises.

Why Loss of Control during a Life Crisis Feels So Overwhelming

At the heart of most major crises is unpredictability. Our daily routines, habits, plans and our sense of stability can become obsolete in an instant, often without warning. For many of us, control over our lives—our schedules, relationships, and careers—provides a sense of security. When that control is stripped away, feelings of fear, frustration, hopelessness and helplessness can quickly overwhelm us.

While we can’t control everything that happens to us, we do have the power to choose how we respond. Learning how to cope with this loss of control is key to surviving the emotional turbulence caused by a major life change.

Discover how to turn life’s biggest challenges into opportunities for personal growth:

1. Focus on What You Can Control

When life feels like it’s spiralling out of control, start by acknowledging what you cannot control. Acceptance doesn’t mean giving up; it means recognising that certain things are beyond your control. By accepting this, you can shift your focus to what is within your control. Even small actions, such as creating a new daily stress-reducing routine, like going for a walk in nature can provide a sense of stability in uncertain times.

For example, if you’ve recently lost your job, while you can’t control the job market, you can update your resume, expand your skill set, or network with others in your industry. These small steps, over time, help you feel less overwhelmed and more in charge of your situation.

2. Acknowledge Your Emotions, But Don’t Let Them Dictate Your Actions

One of the most important steps in coping with loss of control is to allow yourself to acknowledge your emotions. It’s natural to feel overwhelmed, frustrated, or scared witless during a crisis, and bottling up these emotions or suppressing them can make them a hundred times worse (and give you a stomach ulcer, to boot.). Give yourself permission to grieve the loss of your old plans, aspirations, hopes or expectations.

However, while it’s important to acknowledge these feelings, it’s equally important not to let your emotions dictate your decisions. Mindfulness techniques can help you to reflect before you react, get off the emotional rollercoaster and avoid having regrets.

3. Reframe Your Thoughts

When life takes an unexpected turn and it feels as if you are losing control, it’s only natural to feel overwhelmed. Rather than getting stuck in a loop of negative thoughts or worst-case scenarios, you have the ability to take charge of your mindset. Instead of asking, “Why is this happening to me?” flip the script and ask, “How can I grow from this?”

When one door closes, another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” ― Alexander Graham Bell

Every crisis holds the potential to be a turning point. Rather than seeing it as an end, view it as the beginning of a new chapter—one filled with opportunities for learning new skills, discovering new talents and becoming more resilient.

4. Ask for Help

When life feels like it’s spiralling out of control, we often withdraw and isolate ourselves, believing that we need to face our challenges alone. In these moments, reaching out to others for support can create a significant shift in how you experience the crisis. Whether you turn to close friends, family members, colleagues or seek out professional guidance from a therapist or a coach, talking to others can help you see the bigger picture.

Opening up about your struggles also helps lighten the emotional load. Sharing your experiences with someone who has been through a similar situation can offer invaluable insights. They may provide practical advice that you hadn’t considered, giving you a fresh perspective. Even if they haven’t walked the exact same path, hearing another person’s thoughts can help you see your situation in a new light. Conversations like these not only provide emotional support but also help you regain a sense of control over your situation. .

5. One Day at a Time

It’s easy to feel bogged down by the enormity of a life crisis. Break challenges into smaller, more manageable steps, take things one day at a time and celebrate each victory, no matter how small. Each step forward, no matter how small, builds momentum and fosters a sense of accomplishment and control. By focusing on what you can accomplish today, whether it’s making a phone call, sending an email, or simply getting through the day. It’s okay not to have all the answers immediately.

6. Revisit Your Values and Priorities

A crisis often forces us to pause and reassess what truly matters to us. When everything feels out of control, it can be helpful to review your core values and priorities. What is most important to you right now? What do you want your life to look like on the other side of this crisis? Sometimes, we realize that a major change, though painful, allows us to realign our lives with who we really are and what we really want. By focusing on what truly matters, you can find new perspectives, clarity and direction.

7. Remain Flexible during a Life Crisis

A flexible or growth mindset accepts that not everything will go according to plan—and that’s okay. Being adaptable allows you to adjust to new circumstances without feeling defeated. A growth mindset also encourages resilience by acknowledging that setbacks and failures are part of the learning process, not permanent obstacles. When you approach a crisis with the belief that you can improve and adapt, you’re more likely to bounce back from challenges rather than be overwhelmed by them.

8. Set Boundaries

During a crisis, it’s important to set clear boundaries. Limit exposure to negative news, toxic people, or overwhelming commitments that drain your energy. Say no when necessary. It’s okay to decline additional requests that add extra stress during a difficult time. Saying no allows you to focus on what truly matters and keeps you from overextending yourself.

If possible, postpone major decisions (such as moving or changing jobs) until you feel more grounded. This prevents rash choices driven by anxiety rather than clear thinking. Instead, focus on making smaller, more manageable decisions. Making simple choices helps restore a sense of control without adding extra pressure.

9. Practice Gratitude

Shift your focus to being grateful. During a life crisis, it’s easy to obsess about what’s going wrong. Practicing gratitude, even for small things, helps reframe your mindset. Each day, write down three things you’re grateful for, morning and evening. This will boost your mood and reduce feelings of helplessness. Also be thankful for your own talents, skills and strengths. This reinforces your ability to cope and adapt during challenging times.

10. Less Self-Criticism, More Self-Compassion

During a life crisis, it’s easy to blame yourself for things going wrong or feel like you’re not handling the situation well enough. Self-compassion reminds you that it’s okay to struggle and that you don’t have to have everything figured out. By quieting that harsh inner critic, you reduce feelings of shame or guilt that often arise when control is lost. Accepting your limitations and imperfections without judgment makes it easier to regain emotional stability.

Here are the journaling prompts I use to get clarity (and courage! ) when I struggle to cope with the feeling of losing control during a life crisis:

I also use these during my Your Next Chapter after a Life Transition Retreats, designed to empower you to make a fresh start while walking a section of the Camino de Santiago de Compostela through noble vineyards, wild meadows, lush orchards and quiet woods. (It’s my 7-day Signature Retreat.)

1. “What aspects of my current situation are within my control, and how can I take small, actionable steps to influence them?”

  • Purpose: This prompt encourages you to focus on what you can control in your life, even in a crisis. By identifying small actions, you regain a sense of purpose and direction.
  • Why it helps: Breaking down your challenges into manageable pieces can reduce overwhelm and empower you to take charge of what’s within reach.

2. “How have I overcome life crises in the past, and what strengths or strategies did I use that I can apply now?”

  • Purpose: Reflecting on past resilience helps you recognize that you’ve successfully navigated challenges before and have the inner strength to do so again.
  • Why it helps: Remembering your own resourcefulness reminds you that even when life feels out of control, you’ve had the capacity to adapt and overcome, which can instil confidence and hope.

3. “What can I learn from this life crisis? How could this experience help me grow emotionally, mentally, or spiritually?”

  • Purpose: This prompt shifts your mindset from seeing the crisis as destructive to identifying it as an opportunity for growth.
  • Why it helps: A growth mindset encourages you to look beyond the immediate pain or fear and focus on long-term personal development, giving meaning to your experience and reducing feelings of helplessness.

4. “What emotions am I experiencing right now, and how can I offer myself kindness and compassion as I navigate these feelings?”

  • Purpose: This prompt allows you to process your emotions without judgment and encourages self-compassion.
  • Why it helps: Acknowledging your feelings instead of suppressing them fosters emotional healing. By pairing this with self-compassion, you create a nurturing internal environment that helps reduce stress and overwhelm.

5. “Who in my life can I turn to for support, and how can I open myself up to receiving help during this time?”

  • Purpose: This prompt encourages you to reflect on your support network and how you can allow others to help you during challenging times.
  • Why it helps: A Life Crisis often leads to isolation, but acknowledging the support available to you and taking steps to seek it reminds you that you don’t have to go through this alone. Reaching out for help can restore a sense of connection and reduce the feeling of being overwhelmed.

Tips for Effective Journaling:

  • Be Honest with Yourself: Allow your thoughts and feelings to flow freely without self-editing or self-judgement.
  • Create a Routine: Set aside dedicated time each day or week for journaling to establish a consistent practice.
  • Use All Your Senses: Engage your senses in your writing to make your reflections more vivid and impactful.
  • Revisit Your Entries: Periodically read past entries to observe your progress and gain new insights.

Building Resilience in the Face of Uncertainty

While it may be impossible to avoid loss of control during a major life crisis, it is possible to learn how to cope, adapt, and eventually regain a sense of direction. The key lies in focusing on what you can control, being mindful of your emotional state, and seeking support when needed. If you need further help, join us for a Your Next Chapter after a Life Transition Retreat here in the southwest of France.

© Dr Margaretha Montagu – The LifeQuake Series

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Mental Clutter: The Silent Saboteur

Undermining Your Personal and Professional Life

Let’s face it—most of us treat our minds like a junk drawer. You know, that one in the kitchen where you toss random batteries, takeout menus, and mystery keys, hoping someday it’ll magically sort itself out? Between remembering to pay bills, worrying about a fast-approaching deadline, and questioning if you left the stove on (again), mental clutter can quickly pile up without you noticing.

If you’ve ever forgotten what you walked into a room for or found yourself wide awake at 2 a.m. reliving an embarrassing moment from 10 years ago—your mind might well be in dire need of a thorough spring clean. But before you try Marie Kondo-ing your brain, let’s take a look at what’s actually causing your mind to feel like a cluttered drawer—stuffed with forgotten to-do lists, half-finished tasks, and vaguely irritating distractions. Because, unlike that old TV remote in the junk drawer, mental clutter doesn’t disappear on its own. It can steal your focus, drain your energy, and destroy your creativity.

A Typical Story: The Dangers of Mental Clutter

Sarah was a successful marketing executive, known for her sharp mind and problem-solving skills. But over time, she began to feel increasingly distracted and overwhelmed. She’d wake up with a racing mind, run from meeting to meeting, and spend her evenings worrying about unfinished tasks and what she hadn’t done right. Her mind was always “on,” even when she was trying to relax.

At work, Sarah found herself making small mistakes—forgetting important details, sending emails without attachments, or missing deadlines. In meetings, her attention would drift, and she’d find herself struggling to keep track of conversations. She’d end the day mentally exhausted, but sleep brought no relief because her mind was still spinning with worries and regrets.

Eventually, Sarah’s mental clutter caught up with her. One day, during an important business presentation, her mind went completely blank. She just stood there, unable to remember what she had just said. She burned out, took a leave of absence, and realised that she had been worrying about her next appraisal, her insufferable boss, and her relationship difficulties for far too long. It wasn’t just the volume of her work; it was the constant bombardment of unsettling feelings, unfinished projects, and digital distractions that cluttered up her mind.

The result? Sarah found herself struggling with insomnia, snapping at her colleagues, having senseless arguments with her other half and feeling utterly drained, even when she wasn’t working.

Sarah’s mental clutter was sabotaging both her personal and professional life.

Causes of Mental Clutter

Mental clutter weighs you down, exhausts you and makes you feel inadequate. Below, we’ll explore the root causes of mental clutter and how they affect your emotional well-being, decision-making, and productivity:

1. Unaddressed Worries or Fears

Constantly thinking about what could go wrong in the future—whether related to finances, health, relationships, or work—consumes a huge amount of mental energy. This can manifest as repetitive thought loops and unproductive habits that cloud your focus, leading to chronic indecision.

2. UnfinishedTasks and Projects

When you have incomplete tasks or projects on your to-do list, they often linger in the back of your mind, creating a mental burden by making you feel guilty.

3. Negative Self-Chat

Thoughts like “I’m not good enough,” “I’ll never succeed,” or “I always mess things up” can clutter your mind with self-doubt. Your chattering inner critic is taking up way too much space in your head and can prevent you from making profitable decisions or taking productive action.

4. Overcommitting and Spreading Yourself Too Thin

Taking on too many commitments—whether at work, in your personal life, or within social circles—leads to mental clutter as you juggle different responsibilities. This often results in high stress levels from trying to keep track of everything at the same time.

5. Excessive Multitasking

When you try to complete multiple tasks, your brain can become overloaded. Constantly switching between tasks—responding to emails, attending meetings, checking social media—contributes to mental fatigue and eventually leads to exhaustion.

6. Toxic Information Overload from Digital Devices

Being constantly bombarded with information from various sources can lead to overwhelm. Your mind may struggle to process the onslaught and fail to filter out relevant information from unnecessary noise, leading to mental clutter.

7. Unclear Priorities

When you’re unsure about your priorities, it can cause mental confusion. You may spend time and energy on tasks that don’t align with your values or long-term objectives, which leads to frustration and a sense of helpless aimlessness.

8. Unprocessed Emotions

Holding on to unresolved feelings—whether it’s sadness about lost relationships, frustration about conflicts, or anger about unfair treatment—can take up significant emotional space. These emotions, left unacknowledged, can negatively affect your mood, thoughts, and behaviour without you even realising it.

9. Perfectionism

The constant pressure to meet unrealistic standards or expectations can clutter your mind with thoughts of inadequacy. Perfectionism often leads to overthinking, as you dwell on every detail, afraid of making mistakes, and struggle to feel satisfied with your efforts.

10. Regret about Past Events

Spending too much time thinking about past mistakes, missed opportunities, or decisions you wish you had made differently creates mental clutter. This rumination prevents you from moving forward and clouds your judgment, keeping your mind stuck in the past rather than focused on the present or future.

By identifying these specific types of mental clutter, you can begin to work on strategies to clear them, allowing for greater clarity and emotional well-being.

Conclusion: The Hidden Cost of Mental Clutter

Mental clutter is more than just an inconvenience—it’s a barrier to living a meaningful, fulfilling and intentional life. When your mind is overwhelmed, your productivity declines, your stress levels rise, and your sense of self suffers. The good news is that by identifying the sources of mental clutter, you can take steps to clear your mind and create space for what truly matters. The first step is recognizing the causes of the clutter, and then taking intentional actions to clear it away.

How Walking the Camino Can Help You Declutter Your Mind

One powerful way to declutter your mind is to take a break from the everyday noise and embark on a journey of self-reflection. Walking the Camino de Santiago, for instance, offers more than just physical exercise; it’s a mental and spiritual reset. It offers an opportunity to strip away distractions and reconnect with yourself. There are no emails to respond to, no deadlines to meet—just the rhythm of your footsteps, the beauty of nature, and the space to let go of the mental clutter that has been weighing you down.

Disconnecting from digital distractions, many people attend Camino de Santiago Walking Retreats here in the southwest of France find that, by the time they come to the end of the retreat, their minds are clearer, their priorities sharper, and their worries lighter. It’s a powerful reminder that, sometimes, stepping away from the chaos of daily life is the best way to reclaim mental clarity.

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10 Creative Ways to Stay Productive While Waiting

On average, studies suggest that people spend 45 to 60 minutes a day waiting.

We all find ourselves waiting from time to time, whether we are standing in line at the coffee shop, sitting in a doctor’s waiting room, or enduring a lull between meetings. Going through a major life change makes it even more difficult to wait, as you often start stressing about your situation the moment you find yourself pausing without anything specific to do.

Waiting 45 to 60 minutes a day adds up to approximately 11 to 15 days a year.
Over an average lifespan of 70 years, this waiting time amounts to about 2 to 3 years of your life!

Imagine using your waiting time to not only improve your mood during a major life change but also supercharge your creativity and productivity!

We are getting better at using the time we have to wait, for example by listening to a book while we are driving, but having to wait, unexpectedly, for a (hopefully) short time, still often annoys us so much that we do not even think of using this enforced waiting time constructively.

We all have our phones with us these days, and as soon as we have to wait, for whatever reason, we get our phones out to check our texts, emails etc.

Patience is not simply the ability to wait – it’s how we behave while we’re waiting. Joyce Meyer

Once you have done that, how about using these small blocks of waiting time to become more productive and creative? Below, I have listed 10 ways you can use to change sort waiting periods into productive experiences:

1. Micro-Journaling

Take a few minutes to reflect by writing brief thoughts or observations in a notebook or on a journaling app. Use prompts such as”What’s one challenge you’re currently facing, and how could you approach it differently to spark a creative solution?” or”List three things that inspire you today—how can you incorporate that inspiration into your next project or task?”or “What’s one small action I could take today to make progress toward a larger goal? Reflect on how it could impact your productivity.” or “Think about a time when you were most productive. What circumstances or habits helped, and how can you recreate that environment?” Not only will this improve your self-awareness, but it may also spark brand new creative ideas or clarify your goals.

2. Doodle or Sketch

Carry a small sketchbook or use a drawing app to doodle or sketch while you wait. You don’t need to be an artist. While often seen as a mindless or trivial activity, research and anecdotal evidence suggest that doodling can stimulate cognitive processes and spark creativity in several ways. Letting your mind wander while creating simple sketches can stimulate new ways of thinking and improve problem-solving skills.

3. Learn a New Skill

Make waiting time productive by learning something new. Apps like Duolingo for language learning or Skillshare for acquiring new skills can turn a 5-minute wait into a mini-learning session. Over time, these micro-sessions add up, enhancing both your personal and professional growth.

4. Write Mini-Stories or Poetry

Challenge yourself to write short stories or poems during downtime. For example, creating a story inspired by your surroundings in only 6 words forces you to distil your thoughts and ignites your imagination ex. “For sale: Engagement ring. Never used.” It’s an excellent way to practice creative thinking.

5. Mind Mapping

Instead of passively scrolling through your phone, try mind mapping. Jot down ideas related to a current or future project. Use a digital app to help you organise your thoughts. You may uncover solutions to problems or discover new directions to explore, maybe not immediately, but later in the day or in the week, because you have instructed your mind to start working on the problem while you were waiting for your morning coffee.

6. Practice Mindfulness for Mental Clarity

Take the opportunity to practice mindfulness. Focus on your breathing or simply observe your surroundings without judgment. I usually do the “5 Senses Exercise,” bringing awareness to the present moment by consciously focusing on and noticing what I can see, hear, smell, taste, and touch in my immediate environment. Practising mindfulness while waiting not only reduces stress but also enhances your focus, which can improve creativity and decision-making in the long run.

7. Solve Mental Puzzles

Engage in mental exercises by working through puzzles, riddles, or brainteasers ex. Braingle, Puzzle Prime, Riddles.com and Mindgames.com. These activities can sharpen your mind, enhance your critical thinking skills, and encourage innovative problem-solving, which are essential in today’s fast-paced work environment.

8. Capture Creative Photos

Use your phone to capture photos from unique angles, focusing on details like textures, light, or reflections. Taking pictures of everyday objects in your environment forces you to see things from a fresh perspective. This not only improves your creativity but also sharpens your eye for detail—a skill useful in many professions.

9. Curate Playlists or Content

Use waiting time to create themed playlists or organise digital content. Whether you’re curating music to fit different moods or organising resources for a project, taking time to categorise and structure information can spark new ideas and get rid of clutter.

10. Make a Gratitude List

This is probably the most powerful option on this list. A gratitude list often highlights what truly matters to you. Reminding yourself of who and what you value, can guide you to focus on meaningful tasks rather than getting caught up in busywork, helping you be more productive and purposeful in how you spend your time.

Sometimes, I am so tired that I use waiting times simply to rest. I begin by making a gratitude list, to avoid spending my precious waiting time worrying. Waiting doesn’t have to be passive or unproductive. Unless you need your waiting time to rest, engaging in one of these activities can transform those small moments into opportunities to fine-tune your mind. The next time you find yourself standing in line in the supermarket for a few extra minutes, try one of these options – you might be surprised to discover how it can energise and enrich your day.

How do you stay productive while you are waiting? Share your thoughts or favourite strategies in the comments!

If you would like to be notified when I publish another post like this one, you can subscribe to my Savoir Vivre Vignettes newsletter, with regular updates about the highs and lows of living on my little farm in the sun-drenched southwest of France. Subscribers get free access to my bursting-with-value e-course about surviving and thriving during major life changes.

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Emergency Cure for an Introvert Hangover

How to Recharge your Batteries After a Social Overdose (Without Moving to an isolated Cabin in the Mountains)

Picture this: you’ve just spent hours and hours at a work event, small talk flowing as freely as the wine, and by the end, you feel like your social skills have short-circuited, your face is stuck in a half-smile-half-sneer, and you’re seriously contemplating the perks of living as a hermit.

Your batteries are FLAT. You are running on empty.

As introverts we’ve all been there—after hours or even days in the company of other people, and we feel completely drained. For introverts, this feeling is often referred to as an “introvert hangover.” It happens after prolonged social interaction that has totally depleted your energy reserves. Unlike extroverts, who recharge their batteries by interacting with others, introverts need solitude and silence to regain their energy.

While you could move to a remote mountain cabin, there are easier ways to recover:

1. You need Solitude and Silence (a.k.a. the ‘Do Not Disturb Mode’)

The first step is to retreat into silence. Ideally, on your own, far from anyone else. This doesn’t mean you have to lock yourself in a soundproof room (unless you want to, no judgment), but you need to drastically reduce the noise, activity and interaction around you. Put your phone on airplane mode, and find a quiet space where you can just be.

Think of it like a computer that’s overheated. You wouldn’t keep opening programs—you’d shut down everything and let it cool off. You’re no different. Try some noise-cancelling headphones, or if you can, head outside for a nature walk. Silence is your recharging station. No chit-chat allowed.

Go for a walk in nature, if you can, and give your mind and body a break from sensory overload.

2. Mindfulness can Counteract an Introvert Hangover

If silence isn’t quite cutting it, you might need to add mindfulness to help settle that frazzled nervous system. Introverts are prone to internalising their feelings, which can amplify the stress of social interactions. Practising mindfulness techniques can help you let go of the built-up tension. Now, before your brain conjures images of that mountain cabin again, let’s keep this simple. Mindfulness can be as easy as taking five deep breaths and saying, “I am no longer trapped in a never-ending conversation about the weather. I am safe now.”

Seriously though, a few minutes of deep breathing can do wonders to reset your brain. Have you tried square breathing? Teach all my Next Chapter Camino de Santiago walking retreat guests how to do this. You don’t even have to sit cross-legged on a mountain top – however tempting that may sound – try it while lying on your bed, or even sprawled on the couch.

After an intense day at the annual family gathering, where Aunt Carol asked for at least 20 times when you’re going to settle down/get married/have babies, you can practice 5-10 minutes of mindful breathing while lounging on a couch somewhere quiet, with your eyes closed. Breathe in, breathe out, not today, Carol.

3. Go for Low-Stimulation Activities

Avoid activities that demand high emotional involvement for the time being.

When recovering from an introvert hangover, your brain wants to do something easy. It’s had enough stimulation. So, what’s the solution? Do a simple, low-key activity that doesn’t require much using emotional energy. This could be reorganising your bookshelf (yes, the one you’ve been meaning to alphabetise for the past six months), reading or journaling (see below.)

The trick here is to engage your brain just enough to avoid feeling like a zombie, but not so much that it has to kick into emotional support gear. You’re in “recovery mode” now.

4. Say “No” Like a Pro (Without Feeling Like a Jerk)

Often, society makes us feel guilty for saying, “I just need some time to myself.” It’s important to accept that your need for time alone is not something to feel guilty about. For introverts, alone time is essential to maintain mental health. Instead of feeling pressured to conform to society’s preference for extroverted behaviour, give yourself permission to retreat and recharge your batteries.

As part of the ‘Building Resilience – A Roadmap from Burnout to Breakthrough‘ course, I discuss how vital it is to set boundaries. Sometimes, that means turning down invitations or asking for some time to yourself, without having to apologise at length. Saying “No” can prevent the burnout that comes with constant social obligations. The thing is, you’re not being rude or antisocial; you’re simply honoring your need for solitude.

Say you’ve already been to two birthday parties in one weekend, Friday night and Saturday night, and now your friend asks if you want to join them for brunch on Sunday. Politely decline, then curl up on the sofa with your favorite book. No brunch pancakes are worth an introvert energy crisis.

5. Do More Of What You Love to banish an Introvert Hangover

One of the best ways to shake off an introvert hangover is by doing something that truly brings you joy. Introverts often recharge through hobbies or activities that don’t involve social contact but are still fulfilling. Think painting, drawing, writing, playing an instrument, or just binge-watching a show that makes you laugh (hello, The Office reruns). Find something that lights you up that you can do on your own. This will help you recover faster and reignite your internal spark.

6. Reconnect With Yourself

Finally, after a long stretch of social activity, it’s crucial to reconnect with yourself. Take a moment to reflect on what’s important to you, your plans, and where you want to focus your energy moving forward. Remember, it’s okay to retreat into an inner sanctuary when you need it. Journaling is a great way to do this, try one or more of these:

  1. “What was the most draining part of that ‘never-again’ family Christmas, and why?” Reflect on the specific interactions that feel the most exhausting. Understanding what triggers your social fatigue can help you create boundaries and use coping strategies in the future.
  2. “What activities or environments recharge me the most after too much socialising?” Explore what activities restore you, whether it’s some quiet time at home, walking in nature, or engaging in a hobby. Use this list to practise self-compassion next time you need to recharge.
  3. “How can I kindly and confidently communicate my need for alone time?” Think about how you can express your need for solitude without feeling guilty. Write down phrases you could use when you need to decline invitations or step away for some personal space.
  4. “What small steps can I take to prevent burnout in future social situations?” Create a plan to better manage your energy in the future. This might involve setting time limits on events, scheduling quiet time after socializing, or saying no to certain commitments.

Remind yourself that you don’t actually hate people—you just need a break from them from time to time.

In the end, recovering from an introvert hangover doesn’t require moving to that cabin in the woods (though I have to admit, it still sounds tempting). You just need a couple of strategies that work for you—peace and quiet, rest, low-key activities, giving yourself permission to say “no,” and sticking to your boundaries. The world may be full of extroverts thriving in constant company, but us introverts? We thrive in the silence after the social storm.

So next time you start feeling as if social exhaustion is threatening to overwhelm you, remember: it’s perfectly okay to retreat, recharge your batteries, and indulge in silence, solitude and doing absolutely nothing. You’ve earned it. Should you need/have time for a longer retreat, how about coming to the sun-blessed southwest of France for a Camino de Santiago Next Chapter walking retreat? specially designed for introverts.

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How a Strong Support System of Friends Can Propel You Toward Professional Success

We tend to overlook the persistent and powerful role of friendship in our professional lives. Sometimes we even take it for granted. Throughout my career, I’ve found that my network of friends has been my most valuable resource—not just for emotional support, but for practical advice, fresh perspectives, and new directions to explore. I have had to cope with numerous changes and challenges in my professional life, not least having to give up a successful career as a medical doctor because of an auto-immune disease that threatens my sight. My friends have supported me emotionally, helped me to identify opportunities, and offered honest feedback. Their influence has been instrumental in shaping my career, sometimes in ways I didn’t anticipate at the time but deeply appreciate today.

How my friends support my career:

1. They are my Emotional Anchors in Storms

Career paths are rarely smooth, and during moments of doubt, change, or challenge, and there have been many, my friends have been the ones who helped me stay grounded. When big decisions were intimidating, or when imposter syndrome reared its head, my friends offered the reassurance and clarity I needed. Knowing someone believes in you can be the boost you need to persevere.

When I found myself cast adrift, after more than a decade of training, followed by two decades of working as a medical doctor, my friends not only reassured me but also helped me reframe the challenge as an opportunity for growth. Their support allowed me to move forward, maybe not with confidence, but with determination, reminding me that we don’t have to face life’s challenges alone.

2. They Give Me Honest and Constructive Feedback

We all need honest, constructive feedback to grow, and friends are often the ones who can give it with both kindness and candour. Whether it’s vetting a new business idea, offering a fresh perspective on an opportunity, or telling you when you’re being too hard on yourself, friends allow you to explore your options without fear of harsh judgment. Friends, especially those who know you well, can offer advice and feedback that resonates not just with your plans for your next chapter but also with your personal values.

When I decided, despite being an introvert, to start my own business running retreats with my horses, my friends were there to ask the tough questions: “Is this truly aligned with what you want? With who you are?” “Are you doing this because it’s meaningful to you, or because you need to make a living?” “Will this business be profitable enough to support you and a couple of horses?” Considering I knew next to nothing about horses at the time, these penetrating questions cut to the bone and led to deep introspection.

3. They Offer Unwavering Accountability

In the desperation of those early days, it would have been easy to lose track of my long-term objectives. This is where having friends who hold you accountable becomes invaluable. Friends act as informal accountability partners, but with a twist—they care not just about the outcomes but about your well-being along the way. They remind you to take breaks, to reassess priorities, and to ensure that your goals are aligned with your values. Friends do not just hold you accountable for success—they’re invested in your well-being and the balance between your personal and professional life.

In the beginning, more than a decade ago now, I often felt overwhelmed by the pressure to grow my business. More than one friend stepped in and reminded me to pace myself and focus on the aspects that truly mattered to me. Their support helped me avoid burnout and allowed me to continue moving forward with balance and intention.

4. They Notice Opportunities I Miss

Networking in the traditional sense, is not easy for introverts. Some of the most valuable business ideas and opportunities I’ve had have been pointed out to me by friends during casual conversations. They’ve opened doors I didn’t know existed, connected me with people who later became crucial collaborators, and helped me cope with new challenges with additional resources and insights.

A casual coffee chat with a friend, on a sundrenched afternoon here in the southwest of France, led to an introduction to a key collaborator. Another friend connected me with someone in their circle who was looking for the exact services I was offering. These are the kinds of connections that arise organically when you invest in genuine relationships, where there’s mutual support without expectation of gain.

5. My Friends Remind Me Who I Truly Am

While working hard to build a profitable business, we can sometimes lose sight of who we are. Friends offer a mirror to reflect our true selves. It’s easy to get swept up in expectations and lose touch with your authentic self. Friends, especially those who have known you for years, offer a sense of continuity—they remind you of who you are at your core. During times of professional growth, this grounding is critical. When I was wondering whether the time is right to scale my business, friends reminded me of what matters in the long run. They helped me avoid decisions based on fear and guided me toward choices that aligned with my values. From helping me navigate personal life transitions to cheering me on through professional milestones, my friends have played a key role in making sure I maintain a healthy balance between my personal and professional life.

Final Thoughts

Whether you’re embarking on a new entrepreneurial venture, standing at a career crossroads, or are stuck in the middle of a major life change, transitions are part of everyone’s journey. I often draw parallels between my personal and professional transitions and walking the Camino de Santiago de Compostela, during my Your Sensational Next Chapter retreats walking retreats. Our friends provide the space to explore new paths while also offering the safety net of unconditional support. Friends don’t just cheer from the sidelines—they walk alongside you, giving you the courage to embrace the unknown and the resilience to keep moving forward.

In a society that glorifies individual achievement, we sometimes forget how much of our success is rooted in the support of others. My friends have actively shaped first my career and now my business by offering thoughtful advice, noticing opportunities I miss and believing unwaveringly in my potential.

The truth is, we are never completely self-made. We are supported by those who care about us, who see our potential even when we doubt ourselves, and who remind us that success is sweeter when it is shared.

So, to my friends (especially my horse friends): thank you for being my business’s most precious asset and most valuable resource

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