Rewild your mornings: A 5-step summer routine for calm, focus, and nourishment

A Rewilded start

August summer holidays don’t always feel slow.

There’s the sound of kids, the endless laundry, the constant request for snacks, and somehow, a calendar that’s still full, even though the school gates are closed. For many of us, there's also the ongoing juggle of work and childcare.

Amongst all this, you need to remember that you are human. You are a woman with a body, a heart, a rhythm of your own.
And how you begin your day, even in the most ordinary moments, matters deeply.

As a Nutritionist and mum who honours cycles and seasons, I’ve got to tell you, the way we start our mornings ripples into everything else, our digestion, our emotions, our clarity, our energy, and our ability to meet the world with intention, not overwhelm.

We don't need to have perfect silence or hours of alone time in the mornings. We just need a few sacred minutes that belong only to us. A moment to land. To root.

This Wild Woman Morning Routine is short, doable, and designed for real life. Ten minutes. No pressure. No perfection. Just you, choosing yourself before the day asks you to be everything for everyone else, and it runs away with you.

Why a Morning Routine Matters

A morning routine isn't about discipline or productivity. It’s about self-reclamation. It’s the sacred pause before the scroll. Before the emails.
Before the news. Before the kids start asking questions and the demands begin. Before you hand your energy away to the day ahead.

It’s your moment to come home to yourself and check in with how you are feeling.

Even five intentional minutes can:

• Lower cortisol (your stress hormone)

• Support digestion and metabolism

• Increase mental clarity and emotional calm

• Help you reconnect to your own priorities and desires

Here is my 5-Step wild woman morning ritual for calm, focus, and nourishment:

1. Wake up without the scroll

Before you reach for your phone, step outside. Barefoot preferably. Let your skin meet the morning light. Feel the earth beneath your feet. Take one slow breath in, and a slower one out. Even 1 minute of grounding and breathing outside can recalibrate your nervous system. Morning sunlight supports your circadian rhythm, boosts serotonin, and sets the tone for better digestion and energy throughout the day.

2. Brew with intention

“Let your cuppa be a ritual, not a reflex.”

Whether it’s coffee, herbal tea, matcha, or warm lemon water, let it be made slowly and with intention.

Smell the aroma. Feel the warmth in your hands. Say a quiet thank you.

Offer up a gentle affirmation:
"Today, I choose to move with grace."
"I am grounded and nourished."

Ask yourself: What do I need more of today?
More space? More kindness? More protein? More laughter?

What can I do for my future self today?

This isn’t about adding another “task” to your morning; it’s about transforming an everyday moment into a soulful one.

3. Move your body, your way

“Let movement be a return to self, not a punishment.”

You don’t need a structured workout if that doesn’t feel right, a little micro-movement will do. Stretch your arms overhead. Do a few sun salutations.
Roll your shoulders. Shake your limbs.

Movement stimulates your lymphatic system, improves digestion, and shifts you from a reactive state into one of presence and flow.

Let it feel good.

4. Anchor your mind through journaling

“Even two lines can redirect your whole day.”

You don’t need pages of writing. A few honest sentences can offer clarity, comfort, and connection. Try these prompts:

• How do I want to feel today?

• What are my top 3 priorities? (Not your whole to-do list. Just the three that matter most.)

• What am I carrying emotionally today?
  I feel _______ because ________.

• An affirmation:

  • “I lead with purpose and presence.”

  • “I am doing my best, and that is enough.”

This small act of witnessing yourself builds emotional resilience and invites you to respond to your day, rather than react to it.

5. Nourish like you’re worth it

“Eat to thrive, not just to exist.”

This is not the time to run on coffee and leftover crusts.
After fasting overnight, your body needs real fuel, especially protein and fibre, to balance blood sugar, support mood, and feed your brain.

Start small if you need to:

• Eggs and some berries

• A protein smoothie

• Yogurt with seeds and fruit

You deserve food that nourishes your cells and your soul.

Remember: feeding yourself well isn’t indulgent, it’s foundational. You can't pour from an empty cup.

Your morning doesn’t need to be perfect.
It just needs to be yours.

A few minutes. A few breaths. A few choices made from presence, not pressure.

And when you do that?
You start showing up for your family, your work, your day, not from depletion, but from wholeness.
From groundedness.
From your wild, deeply human, fully alive self.

Let presence lead the way.
Let your rhythm be yours.

Much love,

Katie