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This week’s B ME Bites Trivia Question:

Welcome to edition #32 of B ME Bites! In Part 1 of the Self-Care for Busy People Series, discover 5-minute morning rituals to start each day with calm, focus, and purpose—even on the busiest days.

Self-Care for Busy People Part 1: 5-Minute Morning Rituals to Start Your Day Right

Quick self-care practices to add calm and focus to your mornings, even on the busiest days

In the rush of daily life, mornings can easily slip into a blur of getting ready, checking emails, and preparing for the day ahead. But taking just 5 minutes for a morning self-care ritual can shift your mindset, reduce stress, and set a positive tone that lasts all day. Small, intentional actions—even when time is limited—can make all the difference. Here’s how to make mornings feel a little more manageable and meaningful.

Set an Intention for the Day

One of the simplest ways to start your day with purpose is by setting a daily intention. An intention is a personal goal or feeling to guide your mindset, like “Today, I choose patience” or “Today, I’ll be fully present.” This one-minute practice focuses your energy and helps you approach the day with a clear purpose.

Try a 1-Minute Gratitude Exercise

Starting the day with gratitude is a powerful way to boost mood and reduce stress. Take one minute to think of (or jot down) three things you’re grateful for. They can be as simple as your morning coffee, a cozy blanket, or a supportive friend. Focusing on small positives can improve mood, boost mental resilience, and set a positive tone for the day.

Do a Quick Stretch or Breathing Exercise

Physical movement, even if brief, can work wonders to shake off sleepiness and improve focus. Spend a minute doing gentle stretches or a simple breathing exercise. Try inhaling for a count of four, holding for four, and exhaling for six. This calming technique is an easy way to energise while keeping your mind centred.

Visualise Your Day in a Positive Light

Visualisation can prepare you mentally for the day’s events and help reduce stress. Take one minute to imagine positive outcomes for what lies ahead, whether it’s a smooth commute, a productive meeting, or connecting with a friend. Visualisation helps shift your focus toward opportunities instead of potential stressors, creating a more optimistic outlook.

Use a Simple Affirmation or Incantation

Affirmations and incantations are positive statements that reinforce self-belief and optimism. Choose one that resonates with you, like “I am capable of handling whatever comes my way” or “Today, I am calm and focused.” Repeat it silently or aloud. Even a single affirmation can improve confidence and set a resilient tone for the day.

With just five minutes each morning, you can give yourself a few moments of calm and purpose, helping you feel more grounded and prepared. These small rituals are flexible—try one, or combine a few to see what fits best into your routine. Remember, it’s not about making big changes but about taking small S.T.E.P.S steps that create a more positive mindset, no matter how busy the day may be.

If you want a beautiful practice that combines most of the above into your day in just three minutes, check out The #FAB3 Way.

Which morning ritual will you try tomorrow?

Reader Spotlight

Debra cracked me up when she sent me the following response last week to the survey at the bottom of the newsletter:

Thank you for the response and the chuckle Debra! It’s good to know that the newsletter is helpful 🙏 🙂 

Weekly Challenge

Your mission for this week, if you choose to accept it, is to do the following:

Make up your own 5-minute morning ritual using any combination of the practices above that resonate with you the most and try it at least 3 days over the next week. Whether it’s setting an intention, stretching, or practicing gratitude, see how a small morning practice can positively impact your day. Track how it makes you feel and notice if it brings more calm or focus.

If you need some help, feel free to hit reply - let’s help you get started if you’re stuck!

B ME Bites is deliberately sent on a Friday morning (Aussie time) so that where ever you are in the world, you have the weekend to give yourself the gift of implementing a small change towards a better you. What will that small change be? Is there a change that you have been trying to make and haven’t yet succeeded? Give it another go, applying the above - you can do it!

Resource Roundup

The #FAB3 Daily Journal is a beautiful resource that incorporates several of the above practices. You can download it for free by clicking on the graphic below:

Listening to this video is such a great way to start your day!:

For a quick peek into how celebrities such as Kelly Ripa and Demi Lovato set up their mornings for success and happiness, check out "6 Celebrity Morning Routines to Try for a Happier Day Ahead" on Thrive Global:

Below is a resource list that has been created with you in mind. Whenever something new that could be helpful is discovered or created, it’s added to the list, so check it out from time to time. If you’re strapped for time, once you open the page below, click on Resource List in the top menu, then click on the “Health Tools” link for a list of items that could be helpful on your path to a better you.

The answer to this week’s trivia question is:

Thanks for reading and the hope is that you found something helpful inside this issue. If you did, remember to share it with others whom could also find it helpful, using this link: https://bmebites.beehiiv.com

How did you like the content in this newsletter?

Hit reply and answer either 1,2 or 3, and, if the answer is 2 or 3, give the deets on what would make it a 1 for you!:

1. Loved it!

2. It was OK

3. Meh!

If you have an inspiring story, or a helpful tip or strategy to share, or if there is something specific you would like covered, please fill out the form below so that it can be shared with the community. Please note that this is a subscriber survey, so you may have to subscribe first (hint, hint…… 😉) : https://bmebites.beehiiv.com/forms/8d0dfdd1-4290-4e40-bff9-1f61b812c661

Until next week, keep taking one S.T.E.P.S step at a time! (If you missed the issue explaining The S.T.E.P.S Formula, you can check that out here)

Warm regards,

Shari Ware Chief Encouragement Officer at B ME Bites

PS - Here’s a little Friday funny for you!

PPS - B ME Bites is created using the platform Beehiiv. Beehiiv was built by the creators of Morning Brew, so it’s a newsletter platform built by successful newsletter creators and as such, is so easy to use! If you are looking to create your own newsletter and are looking for a great platform, you can check Beehiiv out here. They have a great free plan as well as paid plans when you’re ready to scale.