Daily Vitality Rituals for Busy Mamas

10 Essentials to Incorporate into Everyday

Being a busy mama often means putting everyone else's needs before your own, leaving little time for self-care. However, incorporating simple, but profound and up-lifting habits into your daily routine can make ALL difference in your overall health and vitality. 

This blog post will guide you through 10 actionable steps that busy mums can easily integrate into their daily lives to enhance their health and well-being.

First, a quick story. 

I’m not going to sit here and pretend I have everything figured out. I really don’t. It wasn’t too long ago that I was overwhelmed, drowning in my daily responsibilities. Getting nourishing food on the table 3 times per day, maintaining our home sanctuary, home-schooling 3 young children AND also working. Needless to say my self care practices became pretty much non-existent. All of this combined with adjusting to our new home environment in a foreign country lead to burn out. I completely crashed and even though I ‘knew’ I had to be the one to fill my cup back up, it felt like a mountain I wasn’t capable of climbing.

But by the grace of The Most High divine one of Creation I did. One baby step at a time.

I still don’t have extravagant self-care practices, I still don’t maintain a regular yoga practice and I still sometimes feel like I could be ‘doing more’. However, by incorporating these vital daily steps into my life (consistently!) I have experienced a new level of vibrancy! It’s not like I never did any of this stuff before, but I now have really made a commitment to myself, my children and our family because I know I really don’t want to ‘go back’ to that other place of crashing and burning an in complete overwhelm. 

Get Your Printable Checklist

To help you easily integrate these steps into your daily routine, we’ve created a convenient printable checklist. This checklist summarises all the actionable tips we’ve covered in the blog, making it simple to reference and incorporate them into your life. Don’t know about you, but I LOVE a good checklist!

The one catch is that we humbly ask you to help us out by filling out a 2 minute survey! This will help us gauge where we should focus our energy to create the most aligned content for our beloved Wellness Village. 

1. Begin Your Day with Intentions and Gratitude

Starting your day with positive intentions and gratitude can set a powerful tone for the rest of your day. Before you even rise from bed, take a moment to set your daily intentions. This could be a prayer, a mental snapshot of how you would ‘prefer’ for your day to be, or simply a long deep breath to fill your entire being with gratitude and love - ready to let that seep into all the interactions you have during the day and allowing that to be enough. 

Reflect on what you're grateful for - your family, your health, the simple blessings in life we too often take for granted like the ripe avocados we’ll pile onto our toast or the fact that we are blessed and safe enough to be able to walk into our kitchen and make our family breakfast without a second thought! This practice not only cultivates a positive mindset but also helps you focus on what truly matters, reducing stress and increasing your sense of fulfilment.

2. Bask in Morning Sunlight

Exposure to natural light in the morning (before ANYTHING else) is crucial for regulating your circadian rhythm and boosting your mood. The circadian rhythm is your body's internal clock that influences sleep-wake cycles, hormone release, and other bodily functions. Morning sunlight signals to your brain that it’s time to be awake and alert, which helps reset your internal clock for the day. This exposure can also increase the production of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. In essence, starting your day with natural light can enhance your mood, improve sleep quality, and increase your overall sense of well-being.

Begin your day by stepping outside and soaking in the natural sunlight for just a few minutes. Literally 2-5 minutes is enough! Standing barefoot on the grass or soil, also known as grounding or earthing, can further enhance this practice by allowing you to connect with the Earth’s natural electro-magnetic energy. This simple act can help reduce stress, improve balance, and create a sense of connectedness to all that IS. If the weather or your living situation doesn’t permit going outside, standing by an open window or balcony can still provide the benefits of natural light exposure.

Use This Time to Practice Deep Breathing:

While you’re outside, take the opportunity to practice deep breathing exercises. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Deep breathing helps to oxygenate your blood, reduce stress, and increase mindfulness. It’s a perfect companion to your morning sunlight exposure, creating a few moments of tranquility and setting a positive tone for the day ahead.

3. Start with a Bitter Herbal Tea or Lemon Water

Kickstarting your day with a cup of bitter herbal tea or hot water with lemon (only lemon! no honey) is a fantastic way to stimulate your digestion and detoxification processes. Bitter herbs such as Dandelion, Neem  or Nettle support liver function and aid digestion, while lemon water is rich in vitamin C and both will help to alkalise the body. This simple morning ritual can improve your digestion, hydrate your body after a night's sleep, and prepare you for the day ahead. By starting the day with the bitter taste, your body naturally activates its deep cleansing functions. This is what we need in the morning to kickstart our digestion, remove toxins and break up mucous and fat.

4. Break Your Fast Within 2 Hours of Rising

Eating a balanced breakfast within two hours of waking is crucial for stabilizing your blood sugar and energy levels throughout the day. Focus on incorporating protein, healthy fats, and fiber into your first meal. For instance avocado (whole grain) toast with eggs or a protein-packed porridge or smoothie can provide the essential nutrients your body needs to function optimally. A well-balanced breakfast helps curb cravings, keeps you feeling full longer, and provides sustained energy for your busy schedule.

For ideas and recipes for optimal breakfast options check out our blog Mindful Family Meals: The Sacred Art of Meal Planning HERE. 

5. Have Coffee AFTER Breakfast

Drinking coffee after breakfast rather than before can significantly help stabilize your blood sugar and energy levels. When you consume coffee on an empty stomach, it can lead to a spike in cortisol, the stress hormone, which can result in heightened anxiety and jitteriness. Additionally, coffee stimulates the production of stomach acid, which can cause digestive discomfort if there is no food to buffer it. By having breakfast first, you provide your body with the necessary nutrients and a more stable platform for the caffeine to work on, thereby preventing the mid-morning energy crash and maintaining a more consistent energy level throughout the day.

6. Eliminate ALL Preservatives and Chemical Foods

By now, I trust we are ALL aware that consuming whole, natural foods is fundamental for maintaining good health. Processed foods often contain preservatives, artificial flavors, and chemicals that are 100% detrimental to your health. By focusing on whole, natural foods like fresh fruits, vegetables, lean proteins, and whole grains, you ensure that your body gets the essential nutrients it needs without the harmful additives. Reading ingredient labels and avoiding foods with long lists of unrecognizable ingredients can significantly improve your overall well-being. Numbers are NOT food. 

Again, click HERE for meal planning and nutrition inspiration!

7. Incorporate Stress Management Practices

Managing stress is vital for both mental and physical health. Incorporating stress management practices such as meditation, breath-work, or journaling into your daily routine can help you stay grounded, fulfilled and regulated. Even dedicating just five minutes a day to these practices can make a significant difference. Meditation and breath-work can help reduce anxiety, improve focus, and promote relaxation, while journaling allows you to process your thoughts and emotions, leading to better mental clarity and emotional health. Even your deep breaths in the morning light will support your mental and emotional health incredibly! 

8. Love Your Gentle Daily Movement Practice

We all know movement is essential for maintaining energy levels, boosting mood and supporting overall health! But it also helps you to activate and maintain balanced energy centers (particularly the root and sacral chakras responsible for keeping us grounded, connected to pleasure, creativity, connection and joy). Engaging in gentle daily movement can be as simple as dancing with your kids for 5 minutes, a 15-minute cardio session, or a full 2 hour yoga practice (I wish!). 

The key is consistency, even if the movement is brief. Regular physical activity helps improve cardiovascular health, strengthen muscles, and enhance flexibility. Plus, it can be a fun way to bond with your children and instil healthy habits in them. Keep it simple, this will allow you to be more consistent. Focus on releasing all the limitations of - I don’t have time, I don’t have money for a gym membership, I don’t have the energy. There’ll ALWAYS be excuses. JUST DO SOMETHING. You will never feel worse off for having moved your body! 

9. Eat Your Evening Meal Before Sunset

Eating your evening meal before sunset can improve digestion and enhance sleep quality. Our bodies are designed to digest food more efficiently earlier in the day, and eating late at night can disrupt our natural circadian rhythms. Planning to have dinner before sunset allows your body ample time to digest the food before bedtime, reducing the likelihood of indigestion and promoting better sleep. Aim for a light, but balanced meal that satisfies your hunger.

10. Create a Bedtime Ritual to Promote Restorative Sleep & a Positive Mindset

Ending your day on a positive note is crucial for promoting better sleep and fostering a peaceful mindset. Incorporating a bedtime ritual that includes expressions of gratitude and setting intentions can help you unwind, reduce stress, and prepare your mind for restful sleep. Setting intentions for the next day provides clarity and purpose, easing any lingering anxieties about upcoming tasks or responsibilities. Together, these practices create a serene mental state conducive to falling asleep faster and enjoying deeper, more restorative sleep.

Spend a few minutes before sleep breathing gratitude and setting intentions. Start by sitting or lying down in a comfortable position. Close your eyes and take a few deep breaths to center yourself. Reflect on three things you are grateful for that day. These can be simple things like a warm conversation, a moment of laughter with your children, or even the comfort of your bed. By focusing on gratitude, you shift your mental state from any stress or negativity to a more positive and peaceful mindset.

Next, set your intentions for the next day. Think about how you would prefer to move through your day. Use positive language that affirms these intentions have already come into fruition. For instance: 

“I am balanced, patient and radiate love. Each of our family members get what they need to be radiant, and we flow through our day with ease and peace.” 

Writing these intentions down in a journal can reinforce them and provide a sense of accountability, however it’s not totally necessary. Say it in your mind, breathe it into your body, allow the miracle of the breath to infuse it into your reality.

Breathe in strength, breathe out stress.

Avoid Screen-Time 30 Minutes Before Sleep

The blue light emitted by screens on devices like smartphones, tablets, and computers can interfere with the production of melatonin, the hormone responsible for regulating sleep-wake cycles. Exposure to blue light before bed can make it harder to fall asleep and reduce the quality of your sleep. To promote better sleep hygiene, make it a rule to avoid screen-time at least 30 minutes before bed. Instead of scrolling through your phone or watching TV.

Incorporating these 10 simple yet powerful steps into your daily life can significantly enhance your health and vitality, even amidst the chaos and never-ending ‘to do list’ of a mama! Beginning and ending your day the right way will deliver the entire family some potent healing. Sometimes we can’t control what happens in the middle, and we embrace the ebb and flow of life. Sometimes the ‘to do list’ just WONT be completed - and that’s OK. But we DO have control over our mindset in the rising and setting of our days. 

Each of these practices is designed to foster both physical well-being and mental peace. By making small, consistent changes, you can create a ripple effect that improves not just your own quality of life but also the well-being of your entire family. When mama experiences health, vitality and balance - the entire family does! Remember, self-care is not a luxury; it's a necessity. By prioritizing your health and vitality, you are better equipped to care for and support those around you.

Don’t Forget Your Printable Checklist

Get your checklist & fill out the 2 minute survey HERE

By following this checklist, you can keep track of your new habits and ensure that you’re taking steps every day towards a healthier, more vibrant life for you AND your family. 

Remember, consistency is key, and even small changes can lead to significant improvements over time. Here’s to a healthier, happier, and more energized family!

More love and strength every time,

Irie x