How you start your morning sets the tone for the rest of the day.  Start your day with simple practices to help enhance your well-being. Give your body, mind and spirit some love each morning before you step into your day.

Here are five simple rituals you can embed into your morning starting tomorrow morning:

Movement – Stretch and move your body.

You don’t need to go to the gym, you don’t need any equipment and you’ll work all the major muscle groups in the body. No excuses!

Taken from Dr Rangan Chatterjee – 5 Moves in 5 minutes
https://drchatterjee.com/5min-kitchen-workout

5-10 Body weight squats
5-10 Calf Raises
5-10 Press Ups
5-10 Tricep Dips
5-10 Body Weight Lunges on each Leg

Find five minutes in your morning after rising to move the body, and start off by doing 5 of each, and as you get used to it, you can increase the number of repetitions. You can even increase the intensity as you get stronger by adding hand weights. There are always lots of options . Motivation is what will get you started and habit will keep you going!

Take a shower

Step into a warm shower and invigorate the senses by using your favourite products and your favourite fragrances to uplift the senses. In the last thirty seconds turn it to cold and blast the body and hair with icy cold water that will leave you feeling invigorated.
Turn into a meditative shower, by visualising yourself washing  away any worries and anxieties as the water swirls away into the drain, imagine your worries leaving you too.  Find five minutes or longer to step into a shower every morning and leave with a spring in your step.

Start your day green

Drinking a healthy smoothie first thing in the morning can help to kick start your metabolism!  It can help you reach your daily intake of fibre, 25 grams for women and 38 grams for men.  It helps you to get some of your five a day if not all. It takes less time to make and gives you more time to sit and enjoy it before you head out the door.


A simple recipe to try: blend together a handful of spinach, frozen blueberries, whey/protein powder, with nut milk/dairy or coconut water. A nutritious recipe full of iron and antioxidants to give you a morning lift.

Set three goals for the day

Pick three things you would like to accomplish today and use them to provide you with the focus and structure to enhance productivity. Prioritise them and start by doing the most important one first. Managing goals and tasks helps us with enhancing our own time management skills and being efficient with our workload.  So pick your three wins for the day and as you reach them tick them off, this action in itself brings a great deal of satisfaction to the mind.

Take 15

After lunch, take fifteen minutes or so, to refocus and reassess your goals and priorities for the day and reflect on how things are shaping up. Think about your list and make any amendments you feel necessary. This powering up after lunch gives you the space to focus before you jump back onto your computer and allows the mind to feel calm and ready to take on the rest of the day.

Your habits drive your performance and your rituals create your results. You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine. If by reading this article you feel like embedding one or two new ideas into your routine, let me know how you get on.

Good habits become embedded and have a huge impact on the quality of our emotional and mental health. If you’re in need of a reboot to your morning ritual, I hope this article gives you some inspiration to try one or new ideas to help you be the best version of yourself.

Written by Kam Bola, Wellbeing Life-Coach, Yoga and Meditation teacher.

Kam is Birmingham based and has been an educator for 19 years, working with adults supporting mental, emotional and physical health. Kam teaches in a number of yoga studios across the city and you will find her working in grass roots communities empowering women to be the best version of themselves. Kam works at ACP The Family Wellbeing Centre in Birmingham. Follow her on Instagram @acp.birmingham and  @kambola.lifecoach.