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Did you know we live most of our life through our subconscious, like we're on autopilot? Think about it—how many of your daily actions are truly conscious decisions versus habits you’ve developed over time? This autopilot mode can work for or against us, depending on the routines we establish. So, do you think your daily routine is a good ritual for keeping you healthy and happy for all the years ahead? If not, don't worry. Creating a beneficial routine doesn’t have to be as difficult as you might think. Here are some simple but powerful habits to start with:


Get Morning Light

Start your day with some exposure to natural light. Morning sunlight helps regulate your circadian rhythms, which are crucial for good sleep and overall well-being. Even just a few minutes outside can make a significant difference in your mood and energy levels throughout the day.


Always Eat Breakfast

Even if it's just a banana, make sure you eat something in the morning. Eating breakfast signals to your body that it's time to start the day, providing the energy you need and reducing stress. It doesn’t have to be elaborate—just something to let your body know it’s safe, fed, and ready to face the day.


Stay Hydrated

Water is essential for every function in your body. Make it a habit to drink water throughout the day. Keep a water bottle with you and take sips regularly. Proper hydration improves cognitive function, energy levels, and overall health.


Find Joy in Small Things

Joy is all around you if you take the time to look. Whether it's appreciating a beautiful flower, enjoying a good book, or spending a few minutes playing with your pet, finding joy in small moments can have a profound impact on your happiness. Make it a habit to notice and savor these moments.


Incorporate Movement

Humans are not designed to be sedentary. Even if you have a desk job, find ways to incorporate movement into your day. Stand up and stretch every hour, take a walk during lunch, or do a quick workout in the morning or evening. Regular physical activity boosts your mood, energy levels, and overall health.


Practice Gratitude

Take a few moments each day to reflect on what you’re grateful for. This can be as simple as thinking about a few things that went well during the day or keeping a gratitude journal. Practicing gratitude can shift your focus from what you lack to what you have, fostering a more positive outlook on life.


Maintain Social Connections

Humans are social creatures, and maintaining strong relationships is key to our well-being. Make time for friends and family, even if it’s just a quick phone call or a text. Surrounding yourself with a supportive community can enhance your happiness and reduce stress.


Get Enough Sleep

Never underestimate the power of a good night’s sleep. Aim for 7-9 hours each night and create a bedtime routine that helps you unwind and relax. Good sleep is fundamental to your physical health, mental clarity, and emotional stability.


Limit Screen Time

In today's digital age, it's easy to spend hours in front of screens. However, excessive screen time can lead to eye strain, poor posture, and disrupted sleep. Set boundaries for your screen use and make sure to take regular breaks to rest your eyes and move around.





Creating a healthy and happy routine is about making small, sustainable changes. Start with one or two habits, and gradually build from there. Over time, these small adjustments can lead to significant improvements in your overall well-being. Remember, it's about progress, not perfection. Your routine should work for you and make you feel good, so tailor it to fit your lifestyle and needs.

Writer's pictureRoxy

Updated: Jan 2




I've had the best day today supporting staff of a primary school with their sleep.

It’s been so amazing to listen and support each of them with all of their different sleep problems.

The biggest take away of the day was JOY

When do you feel it? Where in your day is it built in?

For so many its that huge sigh as we settle into bed at the end of the day, joyous relief with the start of ‘me’ time.

But why?

Why are we going about our days waiting for them to end?

Why don‘t we wake excited to open our eyes and start our day?

Only we are in control of our day, so choose to make it a joyous one!

Wake up 30mins before everyone in the house and get a hot cup of coffee and your book and have that time for yourself, be excited to sip that coffee and find out what happens next in your book.

Take a walk with the dog and get some fresh air if that brings you joy?

Watch a Netflix episode in the morning, instead of at night when your eyes feel like they’re bleeding just to do something for you.

Then during the day try to be mindful and present as you go about your day, feel your feet on the ground, relax your shoulders away from your ears, take some calm deep breaths. Make those pockets of time throughout the day.

We aren't here to only enjoy a tiny part of our day, at the very end when we are exhausted.

It's time to make changes if it is...

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It was 3am and I was sitting feeding my baby, crying, so exhausted feeling like my own bedroom was a torture chamber. I was so tempted to put a pillow over my husbands head… how dare he be sleeping when I couldn’t, I was angry at him that he couldn’t help. Why had I chosen to breastfeed? I needed to give up. I needed to be able to hand her over and make sure someone else could feed her and she was getting enough. Surely I wasn’t giving her enough when she feed this often?

People that breastfed didn’t feel tortured like this, did they? I can’t be doing it right. She finished her feed, big plump cheeks dropped away, gorgeous face blissfully resting, milk drunk, so I lay her in her crib and got back into bed with my salty damp cheeks and fell asleep. 45mins later she woke again crying.


Sound familiar?


I look back on that time twelve years ago and can feel every emotion still. It was brutal.

I was a young mum, desperate to do everything ‘right’. I’ve since learnt it doesn’t matter if you’re 21 or 41 we are all desperate for that for some reason. What is ‘right’ is what is ‘right’ for you. Get off that self doubt train. That- ‘society says it should look like this’ mantra needs to be burnt out of your brain.

You do you.


A few days after the night above I was so exhausted I ‘gave up’. I went into survival mode and followed my instincts.

I had been fighting them. I couldn’t surrender.

I wouldn’t co-sleep, I’d be getting it all ‘wrong’ and would create ‘bad habits’, wouldn’t I?

Or would I? How was it wrong if we both slept?


We co-slept.


Suddenly it was so much easier, I could lift her out, feed while lying on my side and fall back to sleep.

We both SLEPT

We were both SO much happier


The ‘right’ way to do it, is your way

Don’t doubt it



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