No matter how healthy or diligent we try to be, most of us would probably admit we could improve our overall wellbeing. From reducing stress to getting better sleep, wellness is about moving towards a healthier, happier lifestyle in your own unique way. So, before anything else, it’s worth asking yourself: what does optimum health look like to you?
There’s no one-size-fits-all approach to building a wellness routine, and habits that work for one person may not work for another. This is why it helps to use trial and error, to see which habits and practices have the biggest impact, whether that’s going to your first yoga class or practising self-affirmations. That said, trying to prioritise wellness can feel tricky, particularly when life is busy.
But the good news is that there are many ways we can build intentional rituals around everyday acts, turning ordinary routines into impactful, reflective moments. Improving wellbeing doesn’t have to take up more time if we focus on enhancing the routines we already have.
So how can we introduce more calm, mindfulness, and self-care into our everyday lives? Here are eight easy ways to bring wellness rituals into your daily routine.
1. Begin your day with a few moments of breathwork
Breathing is just about the most important thing we do, yet many of us don’t give it much thought – particularly when we first wake up. But paying more attention to our breathing can have an immediate positive impact on how we feel. It can be especially effective first thing in the morning, and just a couple of minutes of breathwork can create a sense of calm that helps set you up for the day.
Before you get out of bed – and certainly before you check your phone – try taking a few minutes to practise the 5-5-5 breathing technique (breathe in for five, hold for five, breathe out for five). This is a quick and effective way to calm the nervous system before you begin your day. It can also return many of the benefits of ‘proper’ meditation; it’s just quicker and more accessible.
For more on breathwork, check out our article: 3 breathing exercises for anxiety and stress relief.
2. Hold off on checking your phone
Many of us reach for our phones the moment we wake up – and when we see a bunch of new emails and messages waiting, we can quickly feel overwhelmed. There’s little point beginning your day with calming breathwork only to undo your efforts the next moment by getting sucked into work chats and to-do lists. So, try to hold off on checking your phone until you’re more set up for the day.
It can be helpful to think of it this way: you wouldn’t go to work, see friends, or leave the house before you’re washed, dressed, and mentally prepared. But when you check your phone first thing, you’re figuratively allowing people to rush into your room and demand your attention before you’re even fully awake. So, if you can, hold off on checking your phone until it can be an intentional, deliberate activity.
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3. Turn getting ready into a self-care ritual
If you rush your morning routine, why not try setting your alarm 10 minutes earlier and turning your shower into a mindful self-care ritual? You could take a slightly longer shower than usual, use fragrant products, and incorporate more tools into your routine, like a luxurious exfoliator. You can even create a spa-like atmosphere by lighting a scented candle or dropping essential oils into the bottom of your shower.
After, try not to rush your skincare routine. Playing soothing music and taking long, deep breaths can help you find a relaxing headspace. It can also encourage you to see this as a mindful moment of care – not something to rush through. Take time to massage products into your skin, paying attention to the scents and textures. The minute you slow down and activate your senses, skincare can become a rejuvenating form of self-care.
4. Schedule a morning ‘me-time’ meeting
If you’ve managed to resist checking your phone so far, you may be itching to see what messages await. So, when it’s time to check your phone, it’s helpful to make the act as intentional as possible. Intentional phone use is about being mindful and deliberate with how you use your device, rather than letting it distract you, leading to screen fatigue. You control your phone, not the other way around. So, once you’re ready to face the day, why not schedule a morning ‘me-time’ meeting?
Try making yourself a drink, sitting down, and checking in with yourself. Take a few deep breaths and note how you’re feeling. Allow yourself this quiet moment before you finally check your inbox. Such purposeful use of your phone can help regulate your nervous system before the messages and requests flood in – and it can also make it easier to use digital devices more mindfully throughout the day.
5. Enjoy a nature walk
We all know how important it is to get our steps in, but being outside and among nature is especially beneficial for our physical and mental wellbeing. Taking some time – even just five minutes – to go outside and enjoy a nature walk is a great way to start your day: it can alleviate fatigue, calm nerves, restore attention, and release feel-good hormones.
Simply walking around your garden or nearest green space can help you connect with nature and clear your mind. Making the walk more mindful returns even more benefits, so try to take time to tune into your senses; what can you see, hear, smell, and feel? If you don’t have time in the morning, see if you can fit a nature walk in later. If you walk to work, or part of the way, try turning your morning walk into a mindful one!
6. Practice mindful cooking and eating
Food is one of life’s greatest pleasures…yet all too often we rush through meals without much thought. But eating while distracted doesn’t only mean we don’t enjoy our meals as much. It takes the brain up to 20 minutes to recognise when we’re full, so eating quickly and carelessly can lead to weight gain…because we don’t realise we’re overeating.
Instead, try to savour your food. Even if you’re busy and need to grab a sandwich, try not to eat it at your desk or on the go; step away, even for five minutes, and pay attention to the flavours, textures, and sensations of your food. At home, you may not feel like cooking, but trying to view it as a meaningful and rewarding ritual rather than a chore can help give you extra motivation.
To find out more, check out our beginner’s guide to mindful eating.
7. End your day with gratitude journaling
We’ve previously written about how practising gratitude can lead to a happier life, and the power of journaling as a life habit. One easy way to combine both these powerful practices is to end your day by thinking about three things you’re grateful for – and writing them down. These can be big or small things: your own comfortable home, a meal made by your partner, or a conversation with a friend.
These practices can be done at any time of day, but research shows gratitude journaling can help improve sleep, reduce bedtime anxiety, and promote a more positive pre-sleep outlook – factors which can lead to longer, more restful sleep. Plus, by ending your day with gratitude, you’re gently training your brain to notice all the small yet special details of daily life that are often overlooked.
8. Take time over your evening routine
It’s true that ‘self-care’ has become a bit of an overused buzzword these days. But it’s also true that many of us don’t take as much time as we need to be kind to ourselves. So, just as you can turn your morning shower and skincare routine into a wellness ritual, you can transform your evening routine into a relaxing and restorative wind-down that sets you up for the night.
If you like a bath in the evening, why not try lighting a scented candle, using fragrant bath oils or salts, and doing some breathwork while you’re soaking? These can enrich the experience and turn it into a calming ritual. The important thing is to go slowly: developing a relaxing bedtime routine and taking time to wind down has been shown to improve sleep quality and reduce stress.
Peace of mind for you, breathing room for the NHS
Private medical insurance offers you peace of mind, faster access to care, and helps ease pressure on NHS services.
Discover member-only private medical plans from HMCA – with no age limits and guaranteed acceptance.
Join today for a £100 Amazon gift card or £150 off your subscription.
Final thoughts…
You don’t need to set aside much time in the day or make big changes to your routine to bring wellness rituals into your life. Small actions, like spending a few minutes on morning breathwork or being slower and more intentional with your skincare regimen, can make a big difference.
Rituals are about attention, intention, and repetition, and the eight steps above can all help us be more focused on the present; how we’re feeling, what we’re thinking, and what’s going on around us. By engaging with our actions more meaningfully, we can experience more joy, connection, peace, and contentment.
Will you try incorporating any of these wellness rituals into your day? Or do you have any of your own rituals you’d like to share with our readers? We’d love to hear from you in the comments below.
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