The idea of slowing down seems appealing, but unattainable for many. These days everything is fast-paced. We are constantly connected to our work, friends and family through technology. While there are so many benefits to living in this high-speed world, there are also some serious consequences. Operating at that level all of the time can cause overwhelm and anxiety, wreaking havoc on our minds and bodies. Now, I don’t expect you to stop, drop and meditate for hours each day; but I do know that by creating a simple morning and evening routine, you naturally detox your mind and body. Once you slow down and shift your energy, you can actually have a more productive day. Through simple habits, you set the tone for the rest of the day and in turn, show up for the rest of the world with greater purpose and more clarity. Below are few easy ways to try it out as early as today! Let us know how you feel after a week.


As a mother, a certified health coach and a fitness professional, the thing I value most is time. Time for my family, for my work, but most importantly, for myself. These tried and true methods not only allow for self-care but enable me to show up for the rest of the world more efficiently. Here are my 3 simple steps for creating a morning and evening routine.


1. At night, prep a large bottle of water to keep next to your bed. (I love the S’well and Hydro Flask bottles.) When you wake up, before you even get out of bed, drink 16- 24 oz of water. Even if your mind starts screaming “but first, COFFEE!” – trust me, your body wants water. A few glasses of water will rehydrate your body, allow for better digestion and get things moving if you know what I mean. This easy task will also cut cravings, allow for better productivity and can even result in radiant skin. Bonus points if you throw some lemon in there!


2. Each night before bed, take a moment to journal. I love the One Line a Day Journal for busy women, because it takes no more than a minute. I reflect on my day and jot down the one line that comes to mind. Whether it’s something I want to honor or something I want to release, I put it there and let it go for the night. The practice of journaling can reduce toxic emotions and lower stress levels, allowing for a better night’s sleep.


3. OK, now I’m going to ask you to meditate. The thought of meditating seems impossible for so many. It doesn’t have to be. It can be as simple as starting with 3 deep breaths, a 3 minute guided meditation through the Headspace app or simply listening to a peaceful song. There are so many free resources out there to help you get started. Experiment to see what method works for you and if it fits into your morning or evening routine – even better if it ends up in both!

Noelle Carbognin is a Certified Integrative Nutrition Health Coach, an instructor at Pure Barre Park Ridge and a working mom. She is known for her simple resets to up level overall wellbeing through mindfulness, movement and community. She lives in Bergen County with her husband, son and cockapoo, Luca.