Recently, I was invited by Momentum Multiply to an exclusive evening in conversation with Dr. Tara Swart. Actually, I manifested this using the very same principles that Dr. Swart’s work is focused on. It was absolutely mind-blowing to say the least! Dr. Swart has been creating action boards, which are similar to vision boards, but more realistic, leaving blank spaces for what may come about, what the brain may not be conscious of yet.

I learned a lot this night, especially about tiny habits, and some of the most astounding insights will be detailed here. Sitting among people who were curious about the same thing, I often think about: how do we take better ownership of our health, especially our mental well-being, in a world that constantly demands more of us?

The conversations were layered and deeply human. What struck me most wasn’t just the science or the frameworks, but the reminder that the mind sits at the very centre of how we experience health. Without mental clarity, resilience, and self-awareness, it’s almost impossible to sustain physical wellbeing.

Tiny Habits That Matter

We like to imagine that health is about the big shifts such as running a marathon, cutting our sugar intake, or making dramatic lifestyle changes. But as I listened that evening, I was reminded again that the real change comes from the quiet, almost invisible steps we repeat daily. The glass of water instead of a second coffee. Taking three deep breaths before sending a stressful email. Walking around the block instead of scrolling.

Tiny habits, repeated over time, carry more weight than grand resolutions. They build identity. They remind us that we are people who care about our health, even when life is busy. These tiny habits actually make the difference.

Momentum Multiply has built its whole philosophy around this truth. They don’t just focus on healthcare when something goes wrong, they actively support wellbeing before it unravels. What I admire is how they reward the small actions, not just the big outcomes. In that way, they’re not only talking about health ownership, they’re making it practical.

The Five Pillars of Everyday Wellbeing

Multiply frames their approach through five pillars, which may not always feel simple, but they developed a data driven strategy which works. The Head of Multiply; Maria Carpenter took us through them:

1. 🥗 Eat – Choosing food that nourishes both body and mind.
2. 😴 Sleep – Protecting rest and recovery, the foundation for everything else.
3. 👃🏽 Breathe – Practising mindfulness to settle the nervous system and create space for resilience.
4. 🏃🏽‍♀️ Move – Staying active, whether through structured workouts or just finding joy in movement.
5. 🫂 Connect – Building relationships and social bonds that strengthen emotional wellbeing.

Each pillar is a reminder that wellbeing is not just about what we do, but also about how we think, feel, and connect with others.

Dr. Tara Swart’s Insights

One of the highlights of the evening was hearing more about Dr. Tara Swart’s work. She has an incredible way of bridging science with practical application. A few of her teachings stood out:

• Mind and body are inseparable. The gut-brain connection is real. The gut-brain connection, or the gut-brain axis, is “a bidirectional communication network linking the digestive system and the brain, mediated by the enteric nervous system, the vagus nerve, hormones, immune cells, and gut microbes”. This connection influences mood, behaviour, and health, with signals travelling in both directions to affect digestion, emotional states, and the immune system. Imbalances in this axis, such as an unhealthy gut microbiome or chronic inflammation, can contribute to digestive problems, mood disorders, and other illnesses.
• Neuroplasticity gives us power. The brain is not fixed. With intention and repetition, we can rewire thought patterns, build healthier responses to stress, and even shift our sense of identity. This does not matter what age you are or where you are at in life.
• Health is multidimensional. Sleep, hydration, emotional regulation, and nutrition are all connected. Neglect one, and the rest are impacted. The five pillars give you a good start. Multiply also has assessments that are conducted to know all the information you need.
• The Signs, her new book, dives into how we can better interpret the subtle signals our mind and body send us every day. It’s a reminder that awareness itself is a form of ownership.

Listening to her, I realised again how science is catching up to what we intuitively know: the mind is not just part of health; it’s the driver.

Insights from the Evening

As I reflected on the discussions, three ideas stayed with me:

1. Health is communal. We may walk our own journeys, but thriving happens in connection, through shared stories, encouragement, and accountability.
2. Our ancestors loved arts, creativity, and beauty. More than 100000 of thousands of years ago, carvings and instruments were made more beautiful than they needed to be, showing us how important these areas are to us as humans.
3. Mental wellbeing is foundational. You can’t outrun stress with a treadmill or out-diet anxiety. If the mind isn’t supported, the body follows suit.
4. The art of noticing. Slowing down to really appreciate and love nature, beauty and whatever we deem as magical truly brings us happiness and attracts more of it.
5. Rewards create momentum. Multiply’s system of recognising and incentivising small steps makes it easier to stay consistent, especially in seasons when motivation dips.
6. Grief is like psychosis in a way. You may experience symptoms that feel like a mental disorder, often this is completely normal.

Practical Takeaways

The temptation after an inspiring event is to plan sweeping change. But the truth is, it’s the modest actions that stick. Three practical places to begin:

• Start with your breath: before your next meeting, pause for three slow inhales and exhales.
• Create cues: put a water bottle on your desk or your walking shoes by the door.
• Protect sleep: instead of chasing more hours in the day, protect the hours that restore you.

It sounds small, almost too small—but that’s the point. Small things compound. Tiny habits work.

Closing Reflections

As a holistic wellness coach and yoga practitioner, hearing all of this brought such a feeling of relief and awe. Using my intuition, vision boards and meditation which Dr. Swart also highlighted has led me to incredible experiences. I am someone who truly relies on building tiny habits, rituals as I love to call it, which has supported me throughout life.  I want to shout out Kanchana Moodliar who founded this entire Mind Matters Summit and the surrounding events, in fact she highlighted how it came about at a Dr. Joe Dispenza retreat in Cancun merely 9 months ago! With the right support, action and people, it was a huge success!

Maybe the real question isn’t: What huge change can I make tomorrow?
It’s: What small step can I take today—and repeat tomorrow?

Because it’s in those small, tiny habits that our health, and our lives, are quietly transformed.

This was the highlight, receiving Dr. Tara’s brand-new book ‘The Signs” before the rest of the world, which I knew would confirm so much and teach me so much! Dr. Tara was so humble, kind, and friendly. As you know, I lost someone close to me too as well, and this confirmed so much of what I felt as I grieve.

Disclaimer: This is not medical advice. This is a paid collaboration with Momentum Multiply.

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