How to Create a Wellness Routine That’s Authentic to You

“Assemble your life around small acts of self-improvement until they become habits. Once you nail this, positive change will become a way of life.”

Over time, I’ve cultivated a wellness routine consisting of small self-love practices throughout the day that leave me feeling energized, nourished and true to myself. Everyone is unique and at different points in their lives, and so I encourage you to incorporate some of these acts and see whether they feel authentic to you. If they don’t feel quite intuitively right, feel free to adjust and manipulate them.

Morning

Gratitude:

First thing in the morning I write in my Five-Minute Journal. This helps me appreciate more and compare less by allowing me to focus on all the little things that are currently in my life. I’m also able to set my intention for the day. I’m often much more optimistic and in a better mood when I start my day this way.

Warm water with lemon:

Before I even brush my teeth, I make myself a glass of warm water with the juice of half a lemon. I sip on this and relax for 5-15 minutes before I get my morning going. The warm water and lemon is invigorating to the digestion system; it gets it moving without sending it into overdrive. Plus, it’s an easy way to hydrate after a long night of no water.

15 minutes of intentional movement:

As part of my daily self-love routine, I commit to a minimum of 15 minutes of intentional movement. This can shift and change daily depending on my mood, energy levels, menstrual cycle, and workload. Sometimes it looks like a light stretch in the morning while other times it can be an intense spin class. The point of the movement is less about burning calories and more about getting circulation going, the lymphatic system invigorated, the immune system boosted, and serotonin levels increased.

Have a nourishing breakfast, unplugged:

I simply do not leave the house without something in my belly. In the summertime, I tend to gravitate more towards light and cooling meals such as seasonal fruit bowls with granola or berry-packed smoothies, while in the fall and wintertime I like warm, nourishing, and grounding meals such as oatmeal or hardboiled eggs and hearty rye toast with nut butter. Whatever the meal is, I always make a point of sitting down and enjoying the meal with zero distractions, focusing on every bite and sensation that comes along the way; the taste, texture, flavour, etc. Breaking your fast after a night’s sleep with something nutrient-dense and protein and carbohydrate-rich is vital for energy levels, concentration, and brain health.

Afternoon

Hydration:

Your body is made up of trillions of cells that require water for energy production, so keeping hydrated throughout the day is fundamental. The amount of water your body needs is unique to you depending on your body, caffeine intake, and activity level, but the range is usually somewhere between 9-14 cups a day. When drinking items that contain caffeine, such as coffee, green tea, and alcoholic beverages, I opt for a simple ‘2 for 1’ trick: 2 extra glasses of pure water for every dehydrating serving. Carrying around a water bottle is also a helpful and easy reminder to drink up!

Balanced lunch, unplugged:

Lunchtime consists of something I’ve mindfully prepped before the start of the workweek. Every single day, whether I’m at the office seeing clients or at home prepping for a workshop, lunch and learn, or social media post, I always make time for lunch. I sit down unplugged from my computer and phone and single-task. Like breakfast, I focus on the meal at hand and the sensations that come along with it. This allows my brain to take a break from my workload – and I’m oftentimes much more focus and energized after that mental break.

Holistic pick me up:

That 3pm slump is prevalent among working professionals – and it can be holistically fixed without the need for more caffeine and stimulants. I opt for a walk around the neighbourhood (fresh air will do wonders!) or a hot cup of oat milk or savoury bone broth with ½ tsp of Organika Memory powder. The addition of the adaptogen powder is great because it contains Lion’s Mane, which actually aids with memory skills and brain function.

Evening

Solo time each and every day:

Also part of my daily self-love routine is committing to a little chunk of solo time each and every day to look inward, check in with myself, and decompress from the day while also gaining energy and clarity. Sometimes this means going for a solo walk on the seawall completely unplugged from music and podcasts while other times it means journaling. It’s all about slowing down and doing what makes you authentically happy.

Night-time ritual of relaxation:

Meditating. Writing in my Five-Minute Journal. Sipping on herbal tea or a cup of oat milk with ½ tsp of Organika Calm powder. Light stretching. Reading. These are all examples of a few of my favourite practices before bedtime that send both my brain and nervous system signals that it’s time to slow down and prepare for bed for some good zzz’s.  

Monica is a Vancouver-based former international fashion model turned holistic nutritional practitioner and owner of Holistic Heels. When she's not doing one-on-one consultations or group workshops, you can likely find her experimenting in the kitchen without a recipe in sight, or walking the seawall in total bliss.