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What’s one thing you do every day just for yourself? Our experts reveal all
Written byNatalie Beastall
Reviewed byH&B Regulatory Affairs
Ready to elevate your self-care game and unlock the best version of yourself? Let’s take a look at what the experts have to say and what we recommend
Summary
1Take a mindful moment
Having a mindful moment with a night-time tea before bed, can be part of your wind down routine, helping you drift of easier.
2Reach for the decaf
Switching to decaffeinated coffee late morning in the afternoon can support your stress response.
3Wake and stretch
Stretching can help ease any tension built up overnight and gently wake up your body.
There’s no time like the present to put yourself first – no matter what that looks like. But let’s be real: we often bite off more than we can chew, expecting instant results and perfection. And when we try to juggle everything at once, the whole thing can fall apart.
We want to help you unlock your best self, which is why we’ve turned to a few experts to uncover one simple, everyday ritual they swear by for their own wellbeing. It’s time to ditch the snooze button, reclaim your mornings and truly own the day.
"I love a mindful moment with a night-time tea before bed," says breathwork practitioner Harriette Wight
“It’s part of my wind down routine which allows me to get a great night's sleep and wake up naturally full of energy. It’s nothing complicated, I brew a bedtime herbal tea, take some slow mindful breaths while it's brewing and then enjoy some time away from the world just for me, absolute bliss,” says Harriette.
Why don’t you try: winding down with a chamomile tea. The deep floral flavours can come with hints of sweetness, honey and apple, all blended together for a smooth and delicious cuppa that brings a moment of calm before you catch some ZZZs.
"Making decaf coffee has become a ritual," says sleep scientist Dr Sophie Bostock
“It gives me a mindful moment to pause and be in the moment. I switched to decaffeinated coffee years ago when I learned that caffeine exaggerates the stress response and can interfere with sleep if consumed within nine hours of sleep. I still enjoy the decaf version just as much,” says Dr Sophie.
Why don’t you try: switching to decaf or mushroom coffee late morning or in the afternoon. There’s so many options out there to choose from that still have the rich flavour and aroma of your regular joe, just without the side effects.
"Every morning, I take a few minutes to stretch and practice mindfulness," says skin expert and founder of Adonia Medical Clinic, Dr Ifeoma Ejikeme
“It’s become a non-negotiable part of my routine. Stretching helps ease any tension built up overnight and gently wakes up my body, leaving me feeling more mobile and ready to move through the day. Mindfulness, on the other hand, clears my head and brings a sense of calm before the busyness begins. This combination not only keeps me grounded but also gives me the energy and focus I need to stay present and handle whatever the day brings,” says Dr Ejikeme.
Why don’t you try: starting every morning with a stretch. Before even getting out of bed, just sit up and extend your arms, back and legs. You can also incorporate it into your pre-workout routine to help warm your muscles up.
"I take a supplement with breakfast," says dietician Dr Carrie Ruxton
“I’ve been doing it for more than two years and now we know that there are clear benefits to taking in more ‘friendly bacteria’, such as lactobacillus and bifidobacteria species. These include better immune and mental health, more regular bowels, improved nutrient absorption and metabolic health,” says Dr Ruxton.
Why don’t you try: finding a gut health supplement that works for you. Take a look at our favourite gut health products and reap the benefits.
"I have a proper breakfast that includes protein," says health and science editor Heeral Patel
“My go-to is a few tablespoons of yogurt with chia seeds and black grapes – it’s simple, delicious and even better if you can get the cotton candy-flavoured grapes! Taking the time to have a delicious breakfast has made a big difference, giving me steady energy and helping me avoid reaching for the chocolate biscuits as often,” says Heeral.
Why don’t you try: making your own overnight oats. Our Manuka honey oats with protein nut butter recipe is a super easy, overnight blend that feels indulgent but is packed with tasty goodness.
"I prioritise exercise in the morning before work," says nutritionist Madalena Vieira Costa
“Whether it’s Pilates, a run or a longer walk on the weekends, it helps clear my mind, supports my energy and sets a positive tone for the day. I also make time for my skincare routine in the morning and evening. It’s a small but meaningful ritual that helps me feel refreshed, looked after and wind down at the end of the day,” says Madalena.
Why don’t you try: looking to maximise your workouts with hydration or protein. Did you know collagen can help power up your workouts, too?
"I always make time for a balanced breakfast to set myself up for the day ahead," says nutritionist, Emily Foster
“I’m enjoying eggs and avocado on sourdough toast with a drizzle of olive oil and a dollop of kimchi. It’s a simple yet nourishing combination, packed with protein, healthy fats, fibre and friendly bacteria, which helps keep me full, energised and ready to take on the day,” says Emily.
Why don’t you try: swapping avocado for green chickpeas on toast? Hear us out; this breakfast is really easy, delicious and is a great way to add more plants to your diet. Plus, it’s TV’s favourite GP, Dr Rupy, approved.
The final say
In the hustle and bustle of daily life, it’s easy to overlook the importance of taking a moment for ourselves. But as we've seen from the experts, it’s the small, intentional habits that make all the difference. So, why not start today? Choose one small change, make it your own and watch how it transforms your routine.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
