The Beat Goes On: September Edition

Resetting Your Routine – Finding Balance After Summer - Your monthly wellbeing check-in, made for life on shift

👮‍♂️ Back to Routine – The September Shift

September often feels like a reset button. Summer holidays are over, kids head back to school, and the rhythm of work and home life shifts again. For us, that means juggling changing routines with the same unpredictable demands of the job.

This month we’re focusing on getting back into balance — reclaiming structure, making space for yourself, and easing the transition into the darker months ahead.

⏳ Shift-Smart Tips for Routine Resets

Even if your shifts don’t line up with the “normal” week, you can create a sense of structure:

• Anchor your days – one consistent habit (morning coffee, evening walk, journaling) keeps you steady

• Prep the night before – uniform ready, packed lunch done = less stress when tired

• Use calendar blocks – mark out sleep, meals, family, and self-care just as you would shifts

• Batch the basics – cook double portions, do a laundry run before night shifts, plan fuel stops in advance

Small routines reduce mental load, helping you save energy for the job and home.

💡 Energy Matters – Beat the September Slump

The change of season can sap motivation. A few simple tweaks can help:

• Morning light = natural boost – step outside for 10 minutes to reset your body clock

• Move little, move often – stretching, squats, or even station stair runs improve mood

• Don’t skip meals – fuelling regularly keeps energy and focus steady on shift

• Hydrate before caffeine – water first thing fights fatigue better than coffee alone

🗺 Shift-Saver: Something to Do on Your Days Off

September’s Pick: College Lake Nature Reserve 🪶

📍 Location: Near Tring, Hertfordshire

💰 Cost: Free entry (parking donation suggested)

🕒 Best for: Peaceful solo walks, birdwatching, or low-key family time

Managed by the Berks, Bucks & Oxon Wildlife Trust, College Lake is a hidden gem with wetlands, meadows, and woodland trails. It’s perfect if you want a slower pace — spot wildlife from the hides, enjoy a gentle lakeside loop, or just sit with a coffee and soak in the calm.

With over 1,000 species of wildlife recorded, it’s a great place to reset away from the noise of shifts and busy routines.

🧘 1-Minute Wellbeing Task: The Grounding 5-4-3-2-1

If your mind is racing on shift or you feel overwhelmed, try this sensory reset:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This quick technique brings you back into the present, calms stress, and is easy to do anywhere.

🍲 Meal Prep of the Month: One-Pot Chicken & Rice

Quick, hearty, and fridge-friendly.

Ingredients (serves 4–6):

• 2 chicken breasts or thighs (diced)

• 1 onion, chopped

• 2 peppers, sliced

• 1 cup rice

• 2 cups stock

• 1 tsp paprika, 1 tsp oregano

• Optional: frozen peas, grated cheese to finish

Method:

1. Fry onion & chicken until golden

2. Add peppers, spices, and rice

3. Pour in stock, cover, and simmer 20 minutes until rice is cooked

4. Stir in peas and sprinkle with cheese if you like

🧊 Shift Tip: Cools and reheats well, so perfect for lunchboxes.

🎯 This Month’s Beat Tip:Routines aren’t about restriction — they’re about freedom.

The more you build small structures into your week, the more space you free up for rest, family, and fun.

👀 What’s On:

• 👣 Walk to Talk – Sunday 28th September, Chequers route — join us for fresh air & connection

• 🍶 Marlow Brewery Night – Tuesday 7th October, members’ discount + food vouchers

Find out more by visting the Tickets section on the website.