SWAN EGG, Part 1: What is it?
Discovering the SWAN EGG
A few years ago, I noticed that whenever I felt out of balance, the same handful of things kept showing up. I intentionally created a well-being framework ... and accidentally named it SWAN EGG. I didn't realise at the time how often I would come back to it.
I think the name is ridiculous, but any attempts to change it haven't stuck. SWAN EGG is here to stay.
I had heard of other checklists or guides for well-being and, for a short time, I referred to Daniel Siegel's Healthy Mind Platter. I've seen other lists that don't have cute names or metaphors. They're just a list, which I find difficult to remember.
I needed something that would be an easy reference point for mentally scanning and ticking off the areas that seemed to impact my sense of well-being the most.
I had become aware that when I was starting to feel a bit funky - that is, imbalanced or a bit off - I was drawn to some key factors in my life. If any of these were being seriously neglected, it threw the whole system (aka me) off.
These things may vary slightly for other people, but I have found them to be pretty standard, and when I've shared it with others, they have found this helpful. So I hope this is a helpful reference for you, too.
I wrote out the key areas that I feel are vital to my overall health and tried to make an acronym with the first letters. I swapped out a couple of the words (I needed more vowels!) and landed on SWAN EGG.
What is SWAN EGG?
SWAN EGG stands for:
• Sleep
• Water
• Art/creativity
• Nature
• Exercise
• Good/healthy food
• Grounding in something bigger than myself
The name was arbitrary, but the longer I've used it, the more I appreciate the metaphor. An egg is something that needs tending. It contains potential, but it also needs the right conditions to thrive. Neglect it for too long and things don't go well. Give it what it needs, and life grows.
There Is No Perfect Balance
A key thing to remember is that the goal is not to have every area at an optimal level at any one time.
As much as I would love that, and have spent plenty of energy striving for it, I've reached a point of accepting that being human is messy. Areas of health and well-being are constantly fluctuating. There is no perfect balance.
But I can notice.
I can tune into my body and surroundings and recognise what needs a little more attention.
Where do I need to be more intentional in making adjustments?
What areas are humming along nicely without too much effort right now?
Sometimes it's really obvious.
"Why am I getting headaches lately? Oh yeah, I'm not drinking any water."
Sometimes less so.
"What's missing? I feel like I'm being creative lately. Oh, but I'm only making products for my markets. I need more free creative play."
Sometimes I realise there are quite a few areas being neglected.
And once I realise that, I think, "Gee, no wonder I'm not feeling great. I feel overwhelmed. I don't have the same spark. I feel extra tired."
Awareness Creates Options
Once I recognise what's missing, it's empowering because I then know what to do about it.
Admittedly, it's not always easy.
If I'm already in a state of struggling with my health and feeling depleted, knowing that I need to exercise more or eat healthier, fresher food doesn't magically generate the motivation or energy or ability to implement those things perfectly.
But it gives me a place to start.
What is a small step I can take towards addressing the missing area?
Small Steps Count
At its best, exercise for me might look like running three times a week and strength training on the other days. But if it's been missing for a while, then going for a 10-minute walk a couple of times a week is a start and is enough to begin making a difference.
I'm not going to overhaul my whole meal plan or diet all at once, but once I'm aware that my eating habits have slipped, I can start with one meal or one shopping trip and intentionally buy healthier snacks so they're easily accessible.
One earlier night.
One 15-minute session playing with crayons.
One cup of tea outside noticing - really noticing - the plants or birds or sky around me.
A Gentle Check-In, Not a Rule Book
SWAN EGG isn't a rule book. It's not a list of shoulds.
It's a tool, a guide, for checking in with myself.
And it's a loving, empowering way of identifying areas of concern and being able to do something about it.
What have you been missing lately that might help you feel more balanced, energised, or like yourself again?
Let's Stay Connected
If this post stirred something in you, I'd love to hear from you. You can find me over on Instagram and Facebook, where I share more about motherhood, art and neurodivergence.