“Quick Calm is a practical, accessible guide to help us leave the well-worn paths of stress and anxiety and navigate toward greater peace.”
—Maggie Smith, bestselling author of Good Bones and Keep Moving: Notes on Loss, Creativity, and Change
This book will calm the chaos and rewire your brain for wellness in just five minutes a day.
Quick Calm is the antidote to the pressures of modern-day life. The book explores how mindfulness practice impacts our overall well-being and provides 30 expertly-curated, actionable practices you can do right now in the comfort of your own home to improve your daily life.
Find Quick Calm at the following retailers and online
Foreword by Olympic gold medalist and world champion, Tianna Bartoletta
Afterword by Pandemic of Love founder, Shelly Tygielski
“
A wonderful book for your meditation toolkit. With meditation how-tos and 30 mindfulness exercises, it provides a dive into the present moment anywhere.
— Sharon Salzberg, author of Real Change
“
Buy it for you and buy a copy for friends. Full of wisdom and grace, it’s like an exhale when you’ve only been inhaling.
— Jennifer Pastiloff, best-selling author of On Being Human
Check Out What’s Inside:
Part 1: Pre-Practice
Chapter 1. Just Give Yourself Five!
Chapter 2: What is Mindfulness and Why Practice?
Chapter 3: The How-Tos of Practice
Part 2: Formal Practice
Practice 1. Diaphragmatic Breathing (Focused Attention)
Practice 2. Body Scan
Practice 3. Progressive Muscle Relaxation
Practice 4. Autogenic Training
Practice 5. Guided Imagery
Practice 6. Rooting
Practice 7. Rectangle Breathing
Practice 8. Loving-Kindness Meditation
Practice 9. Grounding
Practice 10. Receptive Attention
Part 3: Informal Practice
Practice 11. Mindful Waking
Practice 12. Mindful Toothbrushing
Practice 13. Mindful Coffee Time
Practice 14. Mindful Showering
Practice 15. Mindful Eating
Practice 16. Mindful Dishwashing
Practice 17. Mindful Sweeping
Practice 18. Mindful Walking
Practice 19. Mindful Doodling
Practice 20. Mindful Coloring
Practice 21. Mindful Reading
Practice 22. Mindful Bedtime
Part 4: Mindful Living
Practice 23. Radical Acceptance
Practice 24. Self-Compassion
Practice 25. Self-Love
Practice 26. Mindful Listening
Practice 27. Mindful Media
Practice 28. Gratitude
Practice 29. Appreciation
Practice 30. Beyond the Sixth Minute
Five minutes a day, every day, will do more for the brain and overall wellness than one hour once a week.
In her book, neuropsychologist Dr. Jen Wolkin speaks to the brain’s incredible, adaptable ability to rewire itself for wellness from the routine of just five-minutes each day. Quick Calm offers easily digestible, practical examples that help cue our brain’s innate ability to go beyond survival, and even find joy in the every day.
Do you feel like your stress levels are off the charts?
Discover how to develop your own mindfulness practice.
Daily practices for positive effects on both mind and body.
Designed to fit perfectly into a fast-paced lifestyle.
Neuroscience-backed resource to help find lasting relief for stress and difficult emotions.
About the Author
Jennifer Wolkin, PhD (known more commonly as Dr. Jen) is a New York City based licensed clinical neuropsychologist, writer, speaker, and mental health advocate.
She runs a private practice with an appreciation that our mind, body, brain, and spirit are intimately intertwined and impacted upon by one another. She draws from such tools as cognitive behavioral therapy (CBT), mindfulness-based techniques, the creative arts (including music), and biofeedback training. She is currently pursuing her master’s in creative writing with a poetry focus.
Dr. Jen writes poetry inspired by the brain (she likes to call this neuropoetry!), drinks iced coffee all year long, plays guitar, and swoons from any note of a folk song. She loves writing for and being with her instagram community at @drjenwolkin
Follow @drjenwolkin on Instagram
Dr. Jen has been featured in…
“
Everyone should have a marked up, tattered copy of this book by their bedside. It's not a book; it's a survival guide.
— Spirit, PhD, LPC, NCC
“
This delightful book will help you infuse all parts of living with a wakeful, open heart.
— Tara Brach, author of Radical Acceptance and Radical Compassion
Book Tour
Launch Party Expert Panel: raw and real convo about Mental Health and Wellness
Why Quick Calm?
Quick Calm is not another trendy self-help book you scroll past on Instagram.
It’s a neuroscience-backed resource to actually rewire your brain + change your life.
Dr. Jennifer Wolkin views mindfulness through a unique lens as a trained neuropsychologist, and helps readers implement well researched tools with simplicity, ease and humor. Quick Calm is an ode to the indisputable impact mindfulness can have on rewiring our brains to enhance our ability to calm it.
Quick Calm acknowledges the time constraints most of us feel.
Dr. Wolkin makes a robust case for taking any time at all for self-care, and then offers readers practices that require just a five-minute-per-day investment.
Dr. Wolkin speaks to the brain’s incredible, adaptable ability to rewire itself for wellness from the routine of a five-minutes-a-day practice, as we cue our brain’s innate ability to go beyond survival, and even find joy.
Quick Calm Tools
Neuro-science backed strategies to add to your well-being toolkit
Stress relief resources to be used in the face of everyday life stressors
Reduced chronic stress + anxiety
Actionable ways to cope through chronic pain
Quick Calm Impact
Increased self-compassion
A self-care practice you will actually use
Increased ability to stay present + focus on specific tasks
A life lived less on autopilot and with more purpose, on purpose.
“
Quick Calm is a resource you will return to again and again to help you live with less stress and more purpose.
She combines practicality and originality, offering both education and
unique exercises designed to cultivate a consistent practice.
— Alexandra H. Solomon, PhD, clinical assistant professor at Northwestern University, licensed clinical psychologist, TEDx speaker, and author of Loving Bravely and Taking Sexy Back
“
Quick Calm is an excellent resource that empowers us to approach our lives with more compassion and loving-kindness. The easy to follow steps are informative and nourishing. From seated meditation to mindfulness with everyday life task, this book enhances the journey to self-awareness and balance.”
— Thema Bryant-Davis, PhD, licensed psychologist, ordained minister, author, and host of the Homecoming podcast
