WHOLE Guide

“You will never change your life until you change something you do every day. The secret to your success is in your daily routine.”

1 | Start slowly

Allow yourself to pause

When your alarm goes off in the morning, set aside a few minutes to land your body and mind before doing anything like watching the news, messages, social media, etc. Pause and take a few deep breaths. This simple act can bring instant calm and help you acclimatise from night to day, making you more resilient to daily stressors. Did you know that according to the National Centre for Complementary and Integrative Health, regular pauses and deep breaths can significantly reduce stress levels by lowering the stress hormone cortisol by as much as 20%.

2 | Be kind

Open yourself up to be kind to yourself

Once you’ve taken a few deep breaths and settled into your day, allow yourself – no matter what amazing, horrible or challenging things are happening in your life or conditioned beliefs – to simply be kind to yourself, i.e. practice speaking to yourself with the same kind, understanding tone you would to a friend. If you feel judged, see if you can be brave and remind yourself that it’s okay to be ‘imperfect’ – it’s actually human. Allow yourself to be who you are, embrace your unique journey and all that it entails. Did you know that studies show that self-compassion is linked to a 30% reduction in anxiety and depression symptoms (according to Kristin Neff and Christopher Germer).

3 | Act consciously

Take charge of your thoughts

Incorporating mindfulness into your daily routine is crucial for a stable mind. You can start your day with a short meditation just after you wake up and before a busy day begins, and focus on what is important to you this day. Throughout the day, check in with your thoughts and see if you can observe them without judging or identifying them. When negative thoughts pop up, see if you can turn them into more constructive thoughts. Engage fully in each task, whether it’s eating, walking or talking, to cultivate a deeper connection to the present moment. Did you know that mindfulness exercises can reduce symptoms of anxiety and depression by up to 58% and improve overall life satisfaction (according to the American Mindfulness Research Association).

4 | Move your body

Take care of your temple

Incorporate some movement that you really enjoy into your daily routine. Focus on the feeling in your body and your breathing when you move. As you probably know, this exercise not only strengthens your body but also calms your mind and helps you release any tension. It also improves your mental clarity and cognition. Did you already know that activities such as yoga, tai chi and walking can reduce stress by 30%, improve flexibility and balance, and increase overall well-being by promoting physical health and the mind-body connection (according to the Mayo Clinic).

5 | Spend time in nature

Nurture your senses

Most of us lead very busy lives. The busier we are, the more important it is to make it a habit to spend time outdoors every day. Let yourself be immersed in the freshness of nature, whether it’s a walk in the park, a hike in the woods, running, cycling or just a seat in a nearby park. Use your senses by noticing the sights, sounds and smells around you. It helps you land and promotes a deep sense of peace and inner strength. Did you know that spending time in nature has been shown to reduce stress by 50%, improve mood and enhance cognitive function. It can also lower blood pressure and heart rate, promoting overall physical health (according to the Proceedings of the National Academy of Sciences).

6 | Include nurturing energy & socialising

Choose what you want and how you want it

As far as possible, surround yourself with people who inspire, support and uplift you. When it comes to food, it is a tip that you approach your meals with a nutritional mindset and preferably choose fresh foods and no semi-finished products. Pay attention to how different foods make you feel – aim to eat in a way that contributes to sustained energy and well-being, and savour every bite if possible. By consciously choosing both your food and your social interactions, you create an environment that favours your inner strength and overall health. Did you know that a combined focus on giving your body

Did you know that a combined focus on nourishing your body with quality food and surrounding yourself with positive social connections can improve your mood, energy levels and overall well-being by up to 50% (according to Harvard Medical School, Harvard T.H. Chan School of Public Health).

7 | Get enough sleep

Make sure your brain gets proper rest

Last but not least, creating a consistent evening routine that promotes relaxation is essential for a good night’s sleep. Avoid screens at least an hour before bedtime, as blue light can disrupt melatonin production by 40%, which can keep you awake. Ensure your sleep environment is relaxed and quiet as much as possible. Reading a book, taking a warm bath or meditating before going to sleep to signal your body that it’s time to wind down can be extremely helpful. Did you know that good sleep is essential for cognitive function, emotional regulation and physical health? Adults need about 7-9 hours of sleep per night to function optimally according to the National Sleep Foundation. Similarly, sleep deprivation can increase levels of stress hormones by up to 50%.