Small Daily Habits, Big Life Changes

The daily habits that keep me going, manage overwhelm and chaos—and how they can work for you too

This week, I celebrated my 48th birthday. It got me thinking about the past year—what I set out to do, what actually happened, and the unexpected lessons along the way.

One of the biggest shifts for me wasn’t even planned. It started with physical symptoms—kidney issues that, thankfully, turned out to be nothing serious (and I was able to release them with my own methods). But it didn’t stop there.

A year earlier, I had already realized that perimenopause had hit me. I tried to get help but didn’t fight hard enough at the time.

And as a neurodivergent mid-life woman, hormonal shifts amplify everything—mental, emotional, and physical.

The reality is, neurodivergence manifests differently in women than in men.

The brain fog, memory issues, sleep struggles, disorganization… I felt like I was losing myself. At first, I didn’t even realize it because, in the end, menopause isn’t just about reproductive changes—it’s about the brain.

What became painfully clear to me is that no single doctor had all the answers. I had to become the leader of my own well-being.

It forced me to slow down, pay attention, and recognize that my well-being had been quietly sliding downhill for years.

So I did something about. I researched. I experimented. I made changes and tweaked my habits. I went to doctors, educated them, and got what I needed.

If you don’t know this about me yet—I am a complete nerd for life hacks, habits, and optimizing life. I already had a strong foundation: a good diet, movement, and mindfulness. The best thing I inherited from my family is a deep love for movement, sports, and a mindful connection with nature.

But I needed more. And here’s what’s been working:

My Non-Negotiable Daily Clarity Practices

☀️ No snoozing. I used to snooze constantly, but waking up without delaying the day has changed everything. More energy, more clarity, less chaos. If I wake up before my alarm? I get up.

☀️ No coffee in the first hour. My biggest addiction is coffee—this was tough. But having caffeine first thing made me feel more chaotic, distracted, and anxious. Delaying it has helped my focus and energy. My goal is to quit it entirely.

☀️ No phone first thing. I don’t start my day with scrolling or messaging. If I need to check for urgent messages, I do it after I drop my daughter off at school. Otherwise, the phone waits. I also keep it away in the evenings.

☀️ Morning journaling & meditation. Even a few minutes makes a huge difference. Writing out my thoughts, setting an intention, and grounding myself helps me start and lead the day on my terms.

☀️ Gentle movement, not hardcore workouts in the morning. I used to push myself to train hard in the mornings, but I’ve realized that my brain works better first, my body later. Instead, I go for a short walk or run, do yoga, or stretch. When I can, I get outside to soak in the morning sun.

These changes aren’t just about self-care. They’re about energy, productivity, creativity, and clarity.

I also have a weekly structure—everything from shopping and meal planning to work, social time, and playdates.

👥 As a natural hermit, I’ve had to be intentional about maintaining friendships. Making time to see people, go out, and enjoy life beyond work and parenting has been game-changing for my well-being.

🍷 I also stopped drinking alcohol because even one or two drinks impacted my energy, mood, and sleep. I hadn’t drank a lot in a long time but suddenly saw the difference a glass or two made in my energy and for my emotions.

And let’s be real—some mornings and days still go sideways, especially with a six-year-old. When that happens, I rely on my toolbox:

✨ Mini meditations before work to reset
✨ Quick somatic practices to shift my energy
✨ Visualization to regain focus
✨ Tools for emotional regulation
✨ Boundaries and clear non-negotiables

Evening routines are just as important.

🌙 Plan tomorrow, tonight. When I go to bed knowing what’s ahead, I sleep better and my days flow more smoothly.

🌙 End the night with calm. A meditation, gratitude practice, or deep breath before bed makes a huge difference.

It’s a system that has flexibility and structure. We all love routines because they offer safety for the fast, creative, impulsive brains and busy, quite demanding lives that we are all living. But those structures need to be flexible enough to work with for us, not against us.

That’s why I designed my Daily Clarity Planner and keep my entire work-life system in Notion. Everything—work, life, creative ideas, meal plans—lives in one place (plus three physical notebooks 🙃).

This took me SO long to figure out but the tiny tweaks that I did last year, made massive difference.

When I became an entrepreneur and coach, I lost the external structure and accountability that came with working for someone else. That’s when I became obsessed with habit formation—how habits are built, what drives them, and how to change them.

And I’m still not perfect with any of it. But the difference is massive.

This isn’t just self-care. This is about having a solid foundation for me and the way I want to feel in my life. It’s about showing up, being visible, taking action, and feeling good—every day— even when it’s an “off” day.

You don’t need a perfect morning routine. You need one that works for YOU.

For years, I thought that success meant discipline, structure, and always getting it right. But real life? It’s messy. Some mornings flow effortlessly, and others… well, let’s just say they include spilled coffee, forgotten lunches, and a lot of deep breaths.

Here’s what I know for sure:

✨ Your morning doesn’t have to be perfect to set you up for a good day.
✨ Small, intentional habits create mental and emotional calm.
✨ Success isn’t about doing everything "right"—it’s about making what you do work for you.

When my clients start implementing tiny shifts—like no snoozing, delaying coffee, or journaling for 5 minutes—their whole day changes. They feel calmer, more in control, and actually get more done—without the exhaustion, feeling calmer and more organized, less distracted and stressed.

The secret? It’s not about forcing a rigid routine. It’s about creating clarity and habits in a way that fits your life.

If this resonates, join me in my free session: Morning Mastery – Tools for a Focused and Balanced Day We’ll break down how to build a routine that supports your lifestyle, mind, emotions, and productivity—without adding stress.

I’ll show you how to build your own well-being toolbox using science-backed habits and strategies from neuroscience, psychology, and the latest research.

Would love to hear: What’s been a game-changer in your daily routine?

Warmly, Jenni