I’ve spent most of my adult life feeling like I was one step away from burnout.
Running a business, raising a family, managing a household, being a friend, partner, mum, daughter — most days felt like a never-ending to-do list. And even when I looked like I had it all together on the outside, my inner world was often full of anxiety, overwhelm, and exhaustion.
It wasn’t until I truly crashed, physically and emotionally, that I realised I had to stop pushing through and start building a different kind of life. One with more space, more calm, and more care for myself.
Because without a solid foundation, everything else becomes harder.
One of the most powerful changes I’ve made is creating a gentle, consistent morning routine. I used to wake up feeling already behind. Now, I try to start my day from a place of nourishment and clarity.
I read The Miracle Morning and it genuinely helped me rethink my mornings. I don’t follow it perfectly, but the core idea stuck with me: the way you start your day shapes everything that follows.
SAVERS Routine – see below
Hydrate – a big glass of water before anything else
Supplements – I take Noops Nootropics Day to support my energy, focus and mental steadiness
Protein-rich breakfast – this has made a huge difference to my brain function and mood
Movement – even just 5–10 minutes of stretching, breathwork or walking
Mindset – I take a few moments to set an intention or write a short journal note
One of the biggest changes I made when I was feeling totally burned out was how I started my mornings. I read The Miracle Morning by Hal Elrod, and while I don’t follow it perfectly every single day, the SAVERS routine has become a guiding structure for me.
SAVERS stands for:
Silence (I sit quietly with my coffee before the house wakes up, sometimes just focusing on my breath or listening to a meditation on YouTube or Insight Timer)
Affirmations (I read a few kind reminders I’ve written for myself — things like "I get sh*t done," "I eat well and look after my body (even when it’s hard)," "I show up for those around me," "I make time to listen to my children")
Visualisation (I close my eyes and picture the kind of day I want — calm, focused, steady — even just for a minute)
Exercise (Sometimes it’s a full Pilates video, but more often it’s stretching or a short walk after school drop-off)
Reading (Just a few pages of something inspiring — even reading a quote on Pinterest counts!)
Scribing (I journal for five minutes or jot down what’s on my mind — brain dump style — to clear mental clutter)
I don’t always tick off every single one, especially when I’m juggling work and family life, but I try to do what I can — and that’s enough.
Even just 10 minutes of quiet time, writing a few thoughts in my journal, or moving my body for a short walk helps set the tone for a better day.
After a night of fasting, your brain needs fuel — and protein is key.
A high-protein breakfast can help:
Support healthy dopamine and serotonin levels (mood + motivation)
Improve focus and reduce brain fog
Keep blood sugar stable (no mid-morning crashes)
Reduce cravings and overeating later in the day
I personally have this nourishing protein shake from WelleCo, blended with almond milk, banana and nut butter — but honestly, any high-quality protein shake or whole food breakfast with 20–30g of protein will do the job.
It’s a simple step that makes a big difference.
A nourishing, brain-boosting breakfast I actually look forward to.
1 scoop WelleCo Nourishing Protein (or any high-quality protein powder you like)
1 medium banana
1 tablespoon nut butter (almond, cashew or peanut – whatever you’ve got)
250–300ml unsweetened almond milk (or milk of your choice)
A handful of ice (optional, for a cooler blend)
A pinch of cinnamon
1 tsp chia seeds
A scoop of collagen powder
Add all ingredients to a blender
Blend until smooth and creamy
Pour into your favourite glass or bottle and sip while you power up for the day
I created Noops Nootropics because I couldn’t find anything on the market that truly supported my brain — as a busy, ADHD-prone, emotionally overwhelmed woman.
Noops Nootropics Day helps me feel:
More focused
Mentally clear
Calmer and more emotionally steady
It’s not a magic pill — but over time, the right support makes everything feel more doable.
I take Noops as part of a broader routine that includes food, rest, nervous system care and kind boundaries with myself. It’s part of the puzzle, not the whole picture — and that’s exactly how I designed it to be.
I don’t do the exact same routine every day. I’m a mum. I have ADHD. Life happens.
But creating a rhythm that supports my brain, body, and nervous system has been genuinely life-changing.
It’s not about doing everything perfectly. It’s about making small, steady improvements in the areas that matter — so that balance starts to feel possible.
If you’re feeling frazzled, overwhelmed, or like you’ve lost yourself in the chaos — start small:
Try a high-protein breakfast
Take your Noops every morning
Step outside for 5 minutes of fresh air
Say no to something that drains you
And remember, this is your rhythm — not a rigid rulebook.
You deserve a life that feels sustainable and steady.
Nicola x
Explore Noops Nootropics Day: Support your focus and clarity
Read next: What is high-functioning ADHD and what does it look like in women?
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