In a world that is so often overstimulating and unpredictable, a few good daily rituals–turned long term habits–can be just the thing you need to keep yourself grounded. They can help to regulate your nervous system–fostering a sense of inner calm–despite your external circumstances.
This ability to find calm in “the storm” is a key aspect of long-term well-being. And the best part: daily rituals don’t need to be grand or time-consuming. The key is finding small practices that resonate deeply with you. We spoke with five of Australia’s top wellness experts to discover the rituals they swear by, and how these habits transform their daily lives.
1. Start with Hydration – Bridget Folikai-Davis
For wellness expert Bridget Folikai-Davis, the cornerstone of her daily routine is beautifully simple: drinking a litre of water the moment she wakes up. “I fill up my bottle before I go to bed and leave it on my bedside table so it is the first thing I see when I get up” Bridget says. Before even leaving her bedroom, Bridget drinks it all, beginning her day with intentional hydration.
This ritual isn’t just about quenching thirst—it’s about kick starting your body. Providing your body with hydration first thing in the morning helps detoxify your system, boost digestion, and wake up every cell in your body. And the benefits don’t stop there.
Studies show that drinking water first thing can boost your energy levels by up to 25%, reduce headaches, and even aid weight management. For Bridget, this seemingly minor habit sets the tone for a day that prioritises self-care and health.
2. Sunshine and Gratitude – Alana Clarkson
Founder of Idea Athletic, Alana Clarkson, starts her day with a ritual as simple as it is powerful: a reflective moment outside. Each morning, she steps outside for 15 minutes to enjoy the stillness of the early hours, cup of coffee in hand. “During this time, outside of enjoying the quiet of the morning, I try to centre my mind and think of all the things I am grateful for” says Alana.
Sitting outside for this ritual will give you the added benefit of exposure to that all important morning sunlight. We are continuously exposed to circadian rhythm-disrupting artificial light emitted from our devices. Exposure to natural light in the morning is one small step you can take to keep your circadian rhythm on track.
Additionally, this daily practice of gratitude not only sets a positive mental tone for the day but also helps your nervous system stay grounded as the demands of your day unfold. For Alana, these quiet, intentional minutes are a source of strength and calm—a small ritual that delivers big mental health rewards.
3. Tip – What you eat today is what you are tomorrow! – Frank Caruso
The founder of Caruso’s Natural Health says to eat mostly real food, fresh food, lots of vegetables (mostly greens), raw nuts and seeds, sprouted seeds, extra virgin olive oil, coconut oil, lots of fresh herbs, grass-fed beef, free-range chicken and eggs, oily fish, and selected fresh fruits.
These foods contain an abundance of vitamins, minerals, micronutrients, amino acids, healthy fats (essential fatty acids) and much, much more. Don’t eat foods containing refined sugars such as ice creams, cakes, biscuits, sweetened fruit juices, candy, canned fruits or soft drinks and I don’t chew gum.
Avoid processed and refined foods, foods made with white flour, foods that contain artificial colours, flavours, preservatives, most canned foods, potato chips, corn chips, prepackaged foods, and white rice. In summary, stop living to eat and start eating to live!
4. Movement for Mental Clarity – Wiebke Hensen
Wiebke Hensen–head coach at Vitruvian, personal trainer and podcast host–swears by the power of morning movement to clear her mind and energise her body. Whether it’s a peaceful morning walk, a strength training session with her Viruvian Trainer+, or a gentle stretch sequence, Wiebke’s day begins with physical activity—no exceptions.
“This ritual is sacred as it clears my mind, setting a positive tone for the rest of the day. It’s a personal moment where I focus on my health, which is essential for maintaining the energy and focus needed for my varied roles” Wiebke explains.
The act of moving, even for a short time, will ground you, boost your mood (hello endorphins!), and provide the mental clarity you need to navigate the challenges of the day ahead.
5. End the Day with a Good Book – Ben Lucas
While mornings may be for movement and hustle, Ben Lucas, Director of Flow Athletic, swears by winding down with a book at night. Every evening, he reads in bed for at least 20 minutes, focusing on biographies or business stories.
“I find it fascinating,” Ben says. “It helps me switch off and relax.” By diving into the stories of what inspires and interests you, you not only grow your mind but also create a clear boundary between your busy day and a restful night. This quiet time with a book can help you to mentally unwind, making it easier to fall asleep and recharge for the day ahead.
From morning hydration, gratitude practices and movement to nightly reading, these wellness experts show that daily rituals don’t need to be extravagant to be transformative. By carving out small moments for themselves, they set the stage for a more balanced, intentional, and healthy life.
