healthy breakfast morning routine

8 Steps to Get Going in the Morning

Whether you have Chronic Fatigue or are just over-worked, mornings can be a struggle. Here are my tips for getting a spring in your step!

I have never been a morning person, even as a baby and a child my mum said she was so lucky because I never woke up earlier than 8:30am! “Rise and Shine” has never been my strong point, I’m much more “Cozy and Dozy”. However, since getting ME/CFS I have developed something of a chip on my shoulder, I hate to be perceived as lazy and I hate the feeling of life passing me by. I find that if I don’t get up and put things in place to be able to make the most out of my day, it slips through my fingers and there is another wasted day to add to the pile (mountain). So I have created a routine that really works for me. It allows me to get up and get myself in gear to take on the day. If, after completing the routine, I still don’t feel better, then I will accept that today is going to be a go-slow, or go-nowhere day and I might climb back into bed. But at least I tried.

My Morning Routine:

1 – Get up early: This can be a real challenge at times and I really have to listen to my body and go easy on myself during periods when I can’t wake up as early as I would like to. For me ‘getting up early’ means getting out of bed once I’m awake, rather than forcing myself to wake up earlier than my body wants to. I don’t set an alarm (unless I need to) but when I wake up I get up. It weirdly helps that I usually need to pee so badly in the morning that there really is no choice in the matter. The key is not climbing straight back into bed.

2 – Cleanse the system: On my morning bathroom visit that forced me out of bed, I like to brush my teeth and especially clean my tongue. This is a gut health habit I learned when I was doing a gut cleanse detox. Over night bacteria builds up in our mouth so it is really important to get it all cleaned out before eating or drinking anything. While you’re there a splash of cold water on your face is a good way to wake-up sleepy eyes. I also like to have a cup of boiled water with the juice of half a lemon to drink at this point to rehydrate and cleanse, I try to always drink it through a straw to protect my tooth enamel (ie I know I should but I rarely do).

3 – Yoga: I do a quick and easy, very gentle 15 minute morning yoga routine that helps my body and digestive system to wake up in a balanced and calm way. It is brilliant for supporting and calming the nervous system to manage the damage that stress does to the immune system. It also gives you a brilliant sense of achievement which really sets you off on the right foot to take on the day. This is a brilliant time to set intentions and give gratitude. More yoga tips here.

4 – Play uplifting music: For me this makes a huge difference to my mood and motivation. Play something that brings back good memories, or makes you feel enthusiastic about life. I love to listen to Africa by Putumayo because it really puts a spring in my step. If you feel up to some light dancing or gentle movement then even better!

5 – Make the bed: I’m sure you’ve heard the phrase “the state of your bed is the state of your head”, I live by this mantra. Unless you are so tired that you will be in bed sleeping all day, you really do have the energy to make your bed. Just go slow, take the time you need and enjoy the process. If you can’t make your bed you need to climb back inside it and go to sleep. If you want to get up, but you are in too much pain or you really cannot manage making it, ask for help. Maybe you have a partner or parent around who could make your bed nicely for you? It will make such a difference to your mental state, and for me it is so important to reduce stress and feelings of failure or the temptation to climb back into bed. The sense of achievement gained by these little things is what’s important.


6 – Make a Rumba Detox Smoothie: This really is a must. In just a few minutes you can start the day with having consumed a good dose of highly-nutritious, easily-absorbable greens which will detox your system and wake up your digestion in preparation of breakfast.

Click for my Rumba Detox Smoothie recipe!

7 – Have breakfast: I will never understand people who skip breakfast. I like to have scrambled eggs with peppers and feta, or fruit and yogurt with lots of cinnamon. I always have a green tea with my breakfast, I’m a bit of an addict!

8 – Take supplements: Whatever your supplement regime, usually they need to be taken with food in the morning, so gulp those babies down! I’m doing a particular protocol at the moment for improving mitochondrial function so I have lots to take. I recommend taking at least a high quality probiotic and multivitamin, do your research and buy the best you can afford. I use Jarrow Formula’s probiotic (about £27 for 60 caps, should last 2 months), and Terra Nova’s Full-Spectrum Multivitamin Complex (about £22 for 100 caps, should last about 3-4 months). I also like to take a B12 supplement which I take in a sublingual spray, some omegas, Co-Q10 and iron. These all help with energy production and looking after my joints and brain!

If after all this you still feel like today is not the day, you can always just climb back in to bed (or rest on top of your beautifully made bed) in the content satisfaction that even if you do nothing else today, you have already eaten, exercised, and nourished your body with vitamins and greens – you deserve a rest if you need it. If this routine does the job then jump in the shower, get dressed and take this day by the horns!

Do this routine everyday and it will become habit, to help you remember the 8 steps I have made a printout that you can stick on your fridge until the routine becomes second nature.

Get your printout here: Morning Routine

I hope you have found this post helpful, please let me know in the comments how you get on with implementing this routine, or what your morning routine tips are.

Much love and wellness,

Tara x

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2 thoughts on “8 Steps to Get Going in the Morning

    1. Thanks Meredith, I’ll be sure to check out your channel. I’m terrified of moving into motherhood with this condition, I don’t know how you cope! Sending lots of love and I look forward to learning more about you through your vlogs…
      Much love and wellness,
      Tara x


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