AOKA Creations · Learn & Grow

Learn & Grow

Reflections on arriving in the moment, and a curated library of free, evidence-based resources — the same trusted resources we point to inside Next Moment.

Reflections

Thoughts on living well.

A hand-drawn note: 'Try it once a week. Next time you reach for one more thing — pause. Ask what you would be feeling if you stopped.' A sticky note reads 'You are alive, make your presence meaningful.' Below: 'Next Moment. Name it. Shift it. Feel lighter.'

Just one more thing before I pause…

By Avinash Jalani · 11 July 2026

Being busy was easier than sitting still with that — whatever I was feeling. But that feeling doesn't go away. It shows up later. Lying awake at 11pm, mind suddenly loud, snapping over something mundane. That's not a new feeling — that's Tuesday's feeling, catching up with me. 🤔

“Name your feelings” — I know, sounds simple. You've heard it before. Most of us skip it anyway, because ten seconds with that feeling is harder than another hour of busy.

If you're still here, let's start doing this. When you and I reach for “one more task,” we stop and name that feeling underneath it. “I think I'm avoiding how behind I feel on this project, or how distracted I've been.” That's it. Ten seconds.

“But Avi, this doesn't fix anything?” — Sometimes that's enough for now. Naming it means it's no longer invisible to you.

I don't need to solve it mid-meeting, right now. I just decide: does this need dealing with now, today, or can it wait until I'm not sprinting between meetings? Most days, it can wait. At least I'm calling it out to myself.

Take this mini step, once this week. Next time you reach for “one more thing” — pause. Ask what you'd be feeling if you stopped in that moment.

If you'd like a little support practising this, check out Next Moment — free to download.

Next Moment. Name it. Shift it. Feel lighter.

#MentalHealth  #MentalFitness  #NextMoment

Resource Library

Trusted help, gathered in one place.

Free, evidence-based resources from recognised clinical and government organisations — the same library we curate inside the Next Moment app. Each link opens on the organisation's own site.

Understanding Emotions
Emotion Regulation: Evidence-Based Techniques Positive Psychology What emotions are, and the science of how we influence them. Mindfulness Skills DialecticalBehaviorTherapy.com Notice what you feel as it happens, without judging it.
Regulating Emotions
Emotion Regulation Skills DBT Self Help DBT skills to soften intense emotions and respond on purpose. Emotion Regulation (DBT) DialecticalBehaviorTherapy.com The core DBT module for working skilfully with emotion. Tolerating Distress Centre for Clinical Interventions A self-help workbook for riding out hard moments without harm.
Anxiety & Worry
Anxiety Centre for Clinical Interventions A step-by-step, evidence-based self-help workbook for anxiety. Worry & Rumination Centre for Clinical Interventions Tools to loosen the grip of looping, repetitive thoughts. Understanding Anxiety Beyond Blue Plain-language guidance on anxiety and what genuinely helps.
Stress & Burnout
Mental Health Resources & Tools Black Dog Institute Practical tools for stress, mood and everyday mental fitness. Distress Tolerance Skills DBT Self Help Skills to get through a crisis moment without making it worse.
Self-Compassion
Self-Compassion Centre for Clinical Interventions A workbook for meeting yourself with kindness, not criticism. Self-Compassion Exercises Positive Psychology Evidence-based exercises to quiet the inner critic.
Better Sleep
Sleep Centre for Clinical Interventions A practical workbook to rebuild calm, restful sleep.
Relationships
Interpersonal Effectiveness DBT Self Help Ask for what you need and hold boundaries with care. Interpersonal Effectiveness (DBT) DialecticalBehaviorTherapy.com DBT skills for steadier, healthier relationships.
Building Resilience
Resilience Activities & Training Positive Psychology Science-based activities to bounce back from adversity. Find Mental Health Support Head to Health A free national portal to mental-health services and tools.
Practical Worksheets
CBT Worksheets Get Self Help A large free library of CBT worksheets, guides and tools. All Self-Help Workbooks Centre for Clinical Interventions Browse the full set of evidence-based CCI workbooks.

These are general wellbeing resources, not medical advice or a substitute for professional care. If you are in crisis or need urgent help in Australia, call 000, or Lifeline on 13 11 14.