The daily non-negotiables holistic wellness practices I live by myself (and often suggest to clients)

As an integrative holistic counsellor, I don't only offer talk therapy — I also help clients make healthy lifestyle changes that positively impact their mental health and overall well-being. I never suggest anything to clients that I don't live by myself, so here are seven of my top wellness practices: the ones that have made the biggest difference to my own quality of life, and that I come back to again and again with clients.

These aren't clinical or medical advice, rather the lifestyle non-negotiables that work for me. If anything here touches on your own health specifically, it's always worth checking with your GP or a relevant specialist. If you take just one of these and implement it consistently, you'll likely notice a real shift in your day-to-day well-being.

1. Eating Breakfast Daily before Caffiene

Starting the day with a well-balanced, nourishing meal sets the tone for everything that follows. It helps me eat enough, consistently, to sustain energy and focus and to ease anxiety — and it curbs cravings and the urge to binge later in the evening. Waiting to have coffee after breakfast also signals safety to your body and helps in regulating your nervous system before adding a stimulant.

2. Going to Sleep Before 10pm (During the Week)

Getting to bed earlier means my body settles into deep sleep faster, and I wake up genuinely rested rather than just clocking hours. It helps to pair this with cutting out screens an hour or two before bed.

3. Dimming Bright Lights and Screens at Night

This signals to your body that it's time to rest and digest — to slow down and prepare for sleep rather than staying artificially alert. It supports hormone balance and helps optimize your sleep cycle overall.

4. Honouring My Body's Hunger and Fullness Cues

This means practicing mindfulness around eating — genuinely paying attention to what my body is asking for throughout the day. It's what maintains trust with my body, and ensures I'm nourishing it in the way it actually needs, rather than overriding those signals.

5. Daily Intentional Movement

Even if it's just walking or stretching, movement relieves stress, releases endorphins, and helps integrate anything new I'm learning or processing. Without it, the body starts to feel stagnant — and the mind tends to follow. Movement also supports digestion, joint health, hormone balance, mental clarity, and overall well-being.

6. Limiting Caffeine, Alcohol and Sugar

This one has relieved so much of my own anxiety, and left me feeling more grounded, calm, and intentional. I still drink a coffee daily, followed by organic decaf, tea, and adaptogens later in the day. I try not to rely to heavily on it and make sure I eat before coffee in the morning.

With regards to alcohol and sugar: I don't cut either out completely, but I stay mindful of how much I'm reaching for them and why. Keeping all three in check rather than relying on them daily means my mood and energy feel far steadier — and when I do have a glass of wine or something sweet, I actually enjoy it, rather than reaching for it out of habit.

7. Tracking My Cycle and Honouring My Flow

As far as holistic wellness practices go, this has been one of the most life-changing shifts in how I understand my own body. Learning the basics of how your hormones and cycle actually function is genuinely powerful — it's something I wish I'd known from a much younger age. There's a real sense of empowerment in being that in touch with your body as you move through your monthly cycle. I use the Maya app to track my cycle.

Where to Start

You don't need to overhaul everything at once. Pick one practice to focus on, get comfortable with it, and slowly introduce the next when you're ready. I hope even one or two of these help you take better care of yourself and notice how much your lifestyle choices shape your mental health.

The first step in making an intentional changes to ones habits is always self-awareness. See if you can start by noticing your current daily habits. Write down what is working and what is not working for you. Gently explore where there is room for change without overwhelming yourself.

If you are looking for support and not sure where to start, you can check out my self-healing resources here.

If you are looking for deeper healing support and would like to explore therapy as an option, you can read more about my approach here.