Holistic Autism Well-Being

03/02/2026

24/01/2026

Constipation, Mitochondria & Movement: Understanding the Underlying Causes

In Part One, we looked at why constipation is often treated as the problem, rather than a symptom.

In Part Two, we look at some of the underlying causes — starting with energy.

Because the bowel doesn’t move on willpower alone.It moves on energy.

The gut is one of the most energy-dependent systems in the body.

Every bowel movement relies on muscles contracting in the right sequence.
It relies on nerves sending clear signals.
And it relies on the body having enough energy to coordinate that movement.

That energy comes from tiny structures inside our cells called mitochondria.

Mitochondria are often described as the body’s “energy engines”.

When they are working well, movement is smoother and better coordinated.
When they are under strain, systems that depend on steady energy — like digestion and bowel movement — are often the first to slow down.

This is one reason slow-transit constipation is so common in autism-related complex health issues.

When mitochondrial energy is low, the bowel can struggle to move stool forward.
Muscles may not contract strongly enough.
Signals between the gut and brain can be delayed or unclear.

The result is stool sitting in the bowel for longer than it should — even when it isn’t hard.
This is why constipation can persist despite soft stools or regular laxatives.

Another piece of the puzzle is nerve signalling.
The bowel relies on nerves to sense fullness and trigger movement.

If nerve signalling is reduced or dysregulated, the urge to go can be weak, delayed, or inconsistent.

This can lead to holding, incomplete emptying, or long gaps between bowel movements.
Over time, this reinforces slow movement rather than correcting it.

Minerals play a critical role in this process.
Magnesium helps muscles relax.

Potassium helps muscles contract.
Sodium helps nerves send signals.

Trace minerals support energy production inside the mitochondria.

If these are low or out of balance, bowel movement can slow further — even if stool is soft.

This is why constipation is rarely just a “magnesium problem”

Supporting one mineral in isolation often isn’t enough.

The bowel needs balance and coordination, not just stimulation.

B vitamins are another key factor.

Certain B vitamins help convert food into usable energy.

Others support nerve health and signalling.
When B vitamins are low, energy production drops and communication between the gut and brain becomes less efficient.

This can quietly contribute to ongoing constipation and slow transit.

When mitochondrial energy, nerve signalling, and mineral balance are all under strain, the bowel often responds by slowing down.

In this situation, repeatedly forcing movement with laxatives or volume-drawing products doesn’t address the causes.

It manages the symptom, while the underlying drivers remain.

Supporting constipation at the root means supporting:

• energy production
• nerve communication
• mineral balance
• gentle, coordinated movement

Not just emptying the bowel.

Constipation is often the body’s way of signalling that something deeper needs support.

When that support is restored, movement becomes easier — not forced.

And the bowel can begin to work with the body again, rather than against it.

18/01/2026

If magnesium citrate keeps being suggested for constipation — please read this first.

Constipation isn’t always about hard stool.
And forcing the bowel to empty can sometimes make things worse, not better.

Autism-Related Complex Health Issues & Constipation: Why the Underlying Causes Are Often Missed

Constipation is very common in people with autism-related complex health needs.
It’s often treated as the main problem.

But in many complex health situations, constipation is actually a symptom, not the underlying causes.

When we focus only on emptying the bowel, the real causes of why it slowed down are often missed.

Constipation isn’t just about stool being hard.
Having a bowel movement depends on the gut muscles moving in a coordinated way, clear nerve signals, and enough energy for the bowel to push things through.

When those systems are struggling, the bowel can slow down — even if stool isn’t hard.
Because constipation is uncomfortable and distressing, people are often advised to take something that works quickly.

Magnesium citrate is one of the most common suggestions.

It's often described as a natural way to “get things moving”.

Magnesium citrate works by pulling water into the upper part of the gut.

This increases the softness and amount of stool higher up in the intestines.

On its own, this doesn’t improve how well the lower bowel moves.

It doesn’t clear a slow lower colon.
And it doesn’t fix poor gut coordination.

If the lower bowel is already slow or backed up, this is where problems can begin.

Adding more softened stool from above is like pouring more into a pipe that isn’t clearing properly.

The bowel becomes fuller and heavier — but not better at moving.

This is sometimes called stacking, where stool builds up higher in the gut while the lower bowel remains sluggish.

Even though the stool may now be soft, there is more of it.

That extra volume still has to pass through a lower bowel that isn’t working efficiently.
Instead of helping, this can increase pressure, bloating, pain, and the feeling of needing to go without being able to.

For some people, this makes constipation harder to resolve.

It's important to say that magnesium citrate does have its place.

Used occasionally, and at the right time, it can be helpful for some people.

Especially when the lower bowel is already moving and being supported at the same time.

The issue isn’t magnesium citrate itself.

The issue is jumping straight to it — or relying on it long term — without addressing slow movement in the lower bowel alongside it.

A similar pattern can happen with long-term daily laxative use.

These treatments can help manage symptoms.
But they don’t restore normal bowel movement.
Over time, the underlying causes can remain unchanged.

Long-term use of laxatives — whether prescription or “natural” — can also lead to ongoing loss of minerals through the bowel.

Those same minerals are needed for muscles to contract, nerves to signal, and the gut to move properly.

If mineral levels are already low, repeatedly losing more can quietly make bowel movement harder, not easier.

In these situations, constipation isn’t really about stool being too hard.
It’s about movement, coordination, and support.

And adding more volume without fixing movement can increase discomfort rather than relief.

To understand constipation more fully — especially in complex health situations — we need to look deeper.

At energy levels.
At nerve communication.
At mineral balance beyond just magnesium.
And at key B vitamins that help the gut and nervous system work together.

In Part Two, we’ll look at how mitochondrial energy, nerve signalling, minerals, and B vitamins affect bowel movement — and why supporting these underlying causes often matters more than pushing the bowel harder.

Because when the bowel is struggling, the answer isn’t always more force.

Sometimes it’s better support.

(Part Two coming next)

07/01/2026

⚠️ UK food change coming 2026
Synthetic folic acid will be added to most bread, cakes and flour.

Around 40–60% of people carry common folate-processing gene variants (e.g. MTHFR), meaning they may not metabolise synthetic folic acid efficiently — often without knowing.

This affects many groups, including but not limited to neurodivergent individuals, pregnant women, those with chronic health conditions, and the wider population.

Personally, I find it concerning that a one-size-fits-all food policy is being introduced in a genetically diverse population, with so little public discussion.

Source (Wales Online): https://www.walesonline.co.uk/news/uk-news/chemical-added-almost-bread-cakes-33169086

28/12/2025

Detoxing Heavy Metals in Autism: Important FACTS

There is a lot of information circulating about heavy metals, autism, and detoxification — much of it oversimplified and, in some cases, misleading.

This is shared from both professional practice and lived experience as a parent and full-time carer to a daughter with autism, MTHFR, complex health needs, and confirmed heavy metal exposure.

These are the important facts families deserve to understand before starting any detox approach.

🧠 FACT 1: Detox is NOT “pulling metals out of the brain”

There is no safe way to force heavy metals directly out of the brain or across the blood–brain barrier.
The blood–brain barrier exists to protect the nervous system.
Aggressive or forced detox can worsen: • neurological symptoms
• anxiety, agitation, or regression
• sensory overload
• sleep disruption
• constipation and gut pain

When detox makes symptoms worse, that is not failure — it is physiology.

🧩 FACT 2: Heavy metals leave the brain INDIRECTLY

Detox works like this:
🧠 Brain → Blood & lymph → Gut
When the blood is overloaded with toxins, the brain holds on.
Gentle detox focuses on cleaning up the blood and supporting elimination first.
As the bloodstream becomes cleaner, the brain can release metals gradually and safely, without force.

🪣 FACT 3: Binders are a SAFETY NET, not a crane

Binders do not enter the brain.
They sit in the gut like a bucket or sieve.

As the liver releases toxins into bile: ✔ binders catch them
✔ prevent re-absorption
✔ allow toxins to leave via stool
Without binders, toxins can re-circulate and undo progress.
This is how binders indirectly reduce heavy metals in the brain — by keeping the blood clean enough for safe release.

⚠️ FACT 4: The WRONG binder can cause harm

Many autistic individuals already experience: • slow-transit constipation
• mineral depletion
• gut inflammation
• candida overgrowth
Some binders can: • worsen constipation
• strip essential minerals
• increase fatigue and distress

Long-term heavy metal exposure itself often slows gut transit — making binder choice, dose, and timing critical.
More is not better.
Faster is not safer.

🧬 FACT 5: MTHFR & methylation are central to detox

Many autistic children and adults have MTHFR gene variants, which affect methylation — one of the body’s core detox pathways.
When methylation is impaired: • detox pathways slow

• toxins accumulate more easily
• histamine rises
• nervous system stress increases

Supporting methylation gently and appropriately helps the body clear toxins naturally over time.
Detox without addressing methylation is a common reason protocols stall or backfire.

🌸 FACT 6: Hormones affect detox — especially in females

Hormonal cycles significantly influence detox capacity.
During PMS/PMT and menstruation: • inflammation increases
• bowels often slow
• mineral needs rise
• sensory and emotional load intensifies

For some autistic females, continuing binders at the same dose during this time can worsen symptoms.

In some cases it may be appropriate to: ✔ reduce or pause binders briefly
✔ prioritise hydration, minerals, and nervous-system support
✔ resume gently once the cycle stabilises
This is not stopping detox — it is working with physiology, not against it.

🥤 FACT 7: Smoothies are NOT detox tools
Smoothies are often promoted as “gentle detox”, but liquids alone do not bind toxins.

For sensitive individuals they can: • spike blood sugar
• feed candida
• worsen gut inflammation
• strain liver and bile
• overwhelm sensory systems

Smoothies may have a place much later as nutritional maintenance — not as a detox strategy, and never one-size-fits-all.
If a child tolerates smoothies well, it is often because they are already further along, not because smoothies caused detox.

🧪 FACT 8: Test before you detox (safeguarding)

Before assuming heavy metal toxicity: ✔ use a reliable heavy metals test
✔ identify which metals are present
✔ understand the approximate load
✔ use lab charts to monitor progress over time

Detox without confirmation is guesswork.
Testing protects the individual and guides safe, appropriate support.

🧬 FACT 9: Consider MTHFR testing alongside heavy metals testing

Testing for MTHFR genotype, alongside heavy metals testing, helps to:

✔ explain why detox may feel difficult or destabilising
✔ guide how gently detox should be approached
✔ inform nutritional and methylation support
✔ reduce the risk of adverse reactions

Detoxing without understanding methylation capacity can overload the system, even when intentions are good.
Testing allows detox to be personalised, paced, and safer.

🌱 The takeaway
Detoxing heavy metals in autism is not about force.

It is about: ✔ confirming what is actually present

✔ cleaning the blood
✔ supporting methylation
✔ choosing the right binder
✔ protecting minerals
✔ supporting elimination
✔ allowing the brain to release when it is safe.

Slow, idividual, safeguarded.

If detox made things worse, you did not fail — you listened.

Gentle progress is still progress.

Safety must always come before speed, trends, or buying into detox sales pitches.

23/12/2025

MTHFR, Blood Sugar & the 1–3am Wakeful Window

I've had a lot of questions recently about how MTHFR affects blood sugar levels, and what people can do to support this, so I want to start there.

MTHFR doesn’t directly control glucose or insulin. What it affects is methylation, which plays a role in how well the body regulates stress hormones, supports liver function, and buffers changes in blood sugar.

When methylation is under strain, blood sugar regulation can become less steady. Not necessarily high, but more prone to dropping, especially during periods of fasting, long gaps between meals, or overnight.

For some people with MTHFR, this can show up as feeling shaky, wired, or irritable when they haven’t eaten, struggling with long gaps or skipped meals, or feeling on edge rather than hungry when blood sugar dips.

The aim with blood sugar in MTHFR isn’t perfect control or strict diets, it’s stability.
For many MTHFR profiles, preventing drops matters more than avoiding spikes. When blood sugar falls too low, the body compensates by releasing stress hormones such as cortisol and adrenaline.

This is why small, well-timed meals can be more regulating than fasting for some people, particularly where fasting causes blood sugar to drop and triggers a stress response.
Protein and minerals also matter. Blood sugar buffering relies heavily on these foundations, not just carbohydrate choices.
It’s important to separate insulin regulation from blood sugar stability.

Intermittent fasting can reduce insulin spikes and suit some people metabolically, but in certain MTHFR profiles, especially where buffering is weak, long gaps between meals can increase stress chemistry rather than improve regulation.

Neurodivergent sleep disruption doesn’t look the same for everyone. Some people struggle mainly with falling asleep, while others fall asleep relatively easily but struggle with staying asleep.

In MTHFR and neurodivergent profiles, that second pattern often shows up as waking consistently between around 1.30am and 3am, a window where blood sugar regulation, stress hormones, and overnight liver workload tend to intersect.

When blood sugar drops overnight, the body protects the brain by releasing cortisol and adrenaline. That response increases alertness.
This is why early waking is often described as a melatonin issue, when in many cases melatonin is present but overridden by a stress response triggered by blood sugar instability.

The waking isn’t isolated.
It’s downstream of blood sugar regulation.
This is the first layer.

Liver timing, histamine, and nervous system sensitivity build on top of this, not separately from it.

21/11/2025

🌙 When It’s Not Just “Sleep Issues”: MTHFR, Blood Sugar & Those Early-Hours Wake-Ups

One thing we don’t talk about enough is how MTHFR variants and slower methylation can affect night-time blood sugar regulation.

For so many neurodivergent children, teens and adults, those sudden early-hours wake-ups aren’t always about melatonin, cortisol spikes or even pain.
Sometimes… they’re simply hungry.
Their blood sugar dips too fast, their nervous system panics, and the body jolts awake.

And when your system is already working harder because of:

sluggish methylation

higher histamine load

low stomach acid

slow motility

inflammation

increased nutritional demand

…it doesn’t take much for glucose to drop and for the body to sound the alarm.

💡 A simple hack that often gets overlooked

Before assuming “behaviour,” “anxiety,” or “sleep disorder,” try the most human solution:

👉 A small, easy-to-digest snack or mini meal.
Something warm, soft and nourishing — just like we instinctively do with babies.

You’d be surprised how often the whole house can go back to sleep within 20 minutes once blood sugar is stabilised.

🧠 And yes… melatonin is linked

MTHFR affects folate + serotonin pathways → which influence melatonin production.
So sleep challenges are real and multi-layered.
But blood sugar is the one piece parents often forget to check first because it’s so simple.

🌿 Gentle reminder

Not every night-time wake-up means a major imbalance.
Sometimes it’s just biology needing fuel — especially in neurodivergent or methylation-sensitive individuals who burn through nutrients faster.

A little food.
A calmer nervous system.
And a smoother night for everyone.

17/11/2025

Profound Autism vs. Asperger’s / ADHD: Different, Not Less

Lately, I’ve noticed a growing divide in how people talk about autism — with some posts suggesting that profound autism is “worse,” or that autistic people with Asperger’s / ADHD traits don’t need as much support.
There are distinctions across the spectrum, but that does not mean anyone’s needs are “less.”
Different needs do not mean less need.

Autism Is Not a Ladder

Autism isn’t something you line up from “less affected” to “more affected.”
It shows up differently in each person — in communication, health, sensory processing, and in how much support they need at different points in time.

At one moment, a person with profound autism and complex health may need very high, hands-on support just to stay comfortable, safe, and regulated.
At the same time, a person with Asperger’s / ADHD may look like they’re managing, but needs steady support across the day or week — pacing, downtime, emotional regulation, and sensory recovery — to avoid hitting burnout or complete breakdown.

So the shape of support is different:

one is intense and immediate in the moment

the other is ongoing, quieter, and builds over time

Both are real.
Both can be equally overwhelming in their own way.
Neither is “less need” — just different types of need across different time scales.

There is distinction — but there is no hierarchy.

Profound Autism: Beyond Behaviour, Into Biology

For those with profound or complex-health autism, daily life may involve continuous care — supporting communication, mobility, digestion, sensory stability, and biological regulation.

It’s not simply “behaviour” — it’s biology.
Pain, gut issues, immune stress, mitochondrial weakness, sensory hypersensitivity, and low energy production can all intensify distress or trigger behavioural changes.

I often describe it like a heart monitor — sharp rises and falls — or a pan of water simmering on the stove.
The profound-autism “pan” needs regular temperature control because the heat (sensory overload, pain, internal discomfort) rises quickly and must be steadied throughout the day.

Asperger’s / ADHD Profiles: The Quiet Simmering

Meanwhile, the Asperger’s or ADHD-type “pan” simmers more quietly in the background.
It can look calmer externally, so it often receives less immediate attention — especially when another person’s needs are visibly urgent.

But if that quieter pan is left unattended long enough, the water either boils over or boils dry — and that’s when mental health can tip.

The internal build-up — cognitive overload, emotional exhaustion, masking, and sensory strain — can lead to:

shutdowns

severe anxiety

panic or paranoia

depression

autism burnout

dissociation

psychotic-type symptoms

These are not “lesser needs.”
They are needs that build over time if not properly supported.

Both pans need temperature control.
One requires moment-to-moment stabilising.
The other requires slow, steady regulation.

Both are equally important.

Asperger’s, ADHD & Overlapping Cognitive Needs

In both my professional work and personal life, I see the full range of the spectrum every day.

People with Asperger’s or Level 1–2 profiles are often perceived as “more capable,” yet these are frequently the individuals who fall through the cracks.

They may speak well, mask well, or reason well — but internally they may be juggling:

executive dysfunction

emotional overload

sensory overwhelm

dyslexia

ADHD overlap

social exhaustion

hidden anxiety

non-stop mental processing

Their support needs look different — but they are still significant and valid.

The Hidden Cost of Being “High Functioning”

When professionals or services look only at what they see — communication, academic ability, behaviour — they miss the internal exhaustion.

Many autistic adults with Asperger’s or ADHD traits live in constant survival mode.
They hold everything together on the outside, only to collapse later in private.

This group has high rates of:

burnout

shutdowns

depression

suicidal thoughts

late diagnosis

chronic overwhelm

They might “function,” but at enormous internal cost.

Autism Is Not a Trend or a “New Ability”

I understand why families affected by profound autism feel frustrated when autism is portrayed as a “gift” or a “superpower.”
For them, autism is intertwined with medical complexity, communication barriers, and daily care needs.

And I’ve never been comfortable with the phrase “Autism isn’t a disability, it’s a different ability.”
Because for many — across all parts of the spectrum — autism can be a disability.
Not as a negative label, but as a recognition of genuine challenges that deserve proper support.

Acknowledging this allows for help without shame or minimizing anyone’s reality.

Different Needs, Equal Value

Instead of comparing who has it “harder,” we need to understand that:
Different profiles express different needs — not lesser ones.

Profound autism often requires intensive physical, sensory, and medical support.
Asperger’s and ADHD-type autism often require deep cognitive, emotional, and sensory regulation support.

Neither is easier.
Neither is lesser.
They are simply different expressions of autistic neurology.

As someone who works across the spectrum daily, I can say this with certainty:
There is no better or worse — only different strengths, different pressures, and different ways of experiencing the world.

🌿 Closing Reflection

Autism, in all its forms, asks for compassion — not comparison.
Every person deserves to be understood in their own rhythm, supported in their own needs, and valued for their own way of being human.

05/11/2025

The Unsung Hero of Gut-Friendly Comfort Foods: Swede (Turnip)

If there’s one humble vegetable that deserves a comeback, it’s the good old swede — sometimes called turnip.

This soft, golden root isn’t just comforting; it’s quietly powerful.
Here’s why families with sensitive systems — from autism and ADHD to histamine or gut issues — might want to bring it back to the plate:

💛 Gentle on digestion – swede breaks down easily and doesn’t ferment the way potatoes or beans can, making it a perfect “comfort carb” for sensitive tummies.

🌿 Natural antioxidants – rich in carotenoids and vitamin C, swede helps the body handle oxidative stress, histamine load, and inflammation without triggering the gut.

🧡 Mineral support – it contains potassium and manganese that aid healthy bowel movement, muscle tone, and calm nervous-system function.

🍲 Easy to prepare – boil, steam, or roast until soft, then mash with a little ghee butter for a soothing, creamy, gut-friendly meal.

Sometimes the simplest foods carry the most quiet wisdom — proof that nature really does design what our bodies need most.

03/11/2025

🌿 When Therapy Forgets the Nervous System

I recently watched a therapy session where autistic young people were being pushed through activities — even while in visible distress.
Some hit themselves, others tried to hit the therapist.
Instead of pausing, the session continued.

It’s 2025… yet this still happens.

I don’t doubt the therapist’s intentions, but what I saw was disheartening.
These young people weren’t “defiant.”
They were overwhelmed.
Their bodies were screaming for safety.

When the nervous system is overloaded, learning can’t happen.
And forcing through it doesn’t build resilience — it builds shutdown.

Yes, occupational and vision therapies can be incredibly valuable.
But first… the body has to feel safe.
Calm behaviour doesn’t always mean a calm body.
Compliance is not regulation.

True progress in autism and complex health support happens when we listen to the nervous system — not override it.
Because healing doesn’t come from pushing harder…
It comes from meeting the body where it’s at.

💚 Regulation before education. Always.

What do you think — have you ever seen therapy push too far?
Share your thoughts below ⬇️

27/10/2025

Castor Oil Packs – The Underrated Detox Ritual for Autism & Complex Health

Castor-oil packs are one of the most underrated healing tools in holistic care — simple, affordable, and deeply supportive for families navigating autism and complex health needs.

This ancient remedy helps restore the body’s natural flow — supporting detox, digestion, and calm without adding stress to sensitive systems.

💫 Benefits of Castor Oil Packs

Used regularly, castor oil packs may help to:
• Support liver and lymphatic drainage
• Ease constipation and bloating
• Improve bile flow and nutrient absorption
• Calm inflammation and balance hormones
• Support immune function and clearer skin
• Activate the body’s “rest and digest” state for better sleep and focus

> In short, castor oil packs help the body flow again — physically, emotionally, and energetically.

⚠️ When to Avoid or Use With Care

Avoid during menstruation, pregnancy, or when actively trying to conceive.
Do not apply over open wounds, infections, or fresh scars.
Always patch-test first, and check with a practitioner if you have liver disease or are taking medication.

💚 Why This Matters for Autism & Complex Health

For those with autism, ADHD, MTHFR mutations, histamine sensitivity, or sluggish detox pathways, the liver and gut often work harder than most. This can lead to constipation, fatigue, poor sleep, and behavioural changes linked to toxin overload.

Castor-oil packs can help by supporting gentle liver detox and bile flow, easing digestive discomfort, calming the nervous system through warmth and grounding, and aiding histamine clearance and inflammation balance.

They also create a peaceful daily ritual for carers and families — a small act that encourages calm and connection.

🌙 How to Use (and Adapt for Sensitive Systems)

Option 1 – With Gentle Warmth:
Apply a castor-oil-soaked flannel over the liver area (below the right ribs).
Cover with a towel and rest a warm heated pad on top for 10–20 minutes.

Option 2 – Without Heat (Sensory-Safe):
Rub a light coating of warmed castor oil over the stomach or liver area, cover with a soft cotton T-shirt, and leave overnight if the skin is comfortable.
This method is ideal for those who find direct warmth overstimulating.

Even without heat, the oil supports gentle detox, circulation, bowel regularity, and relaxation.

🪶 Choosing the Right Castor Oil

For best results, use organic, cold-pressed, hexane-free castor oil to preserve nutrients and purity.
Always choose oil in a dark brown or amber glass bottle — not plastic — to prevent chemical leaching and maintain quality.
Store in a cool, dark place and keep the lid tightly sealed.

(Fushi Organic Cold-Pressed Castor Oil is a great example of a high-quality option.)

✨ Healing doesn’t have to be harsh — it can be as simple as warmth, stillness, and oil.

21/10/2025

☀️ Morning Kick-Start for Carers

Most mornings start fast — that’s the reality of caring.
But if you ever get half an hour to yourself, these small self-care recharges can make a real difference to focus, energy, and calm.

☕ Organic coffee + 5 ml MCT 8/10 oil — clean brain fuel for smoother energy and sharper focus.
🍵 Matcha — gentle lift with calm concentration.
🌿 Dandelion or chicory “coffee” — caffeine-free; supports liver and hormone balance.
🍋 Warm lemon water or organic aloe vera juice (inner leaf) — wakes digestion and supports hydration.
🍄 Reishi or Lion’s Mane latte — nourishes nerves and supports mental clarity.

💫 Self-Care Recharge Options
If time allows, add one of these to your morning:
🎥 Standing Qi Gong (20 min): https://youtu.be/VJ7QlwZPCQ8
🕯 Guided Meditation – Brian Scott (Best Day Ever): https://youtu.be/FHlukd8sDRo

Even small moments of calm can help reset your energy before the day begins. 💛

Every carer has their own way of starting the day — some quick, some calm, some pure survival mode.
What’s your go-to morning ritual or small self-care moment that helps you get through the day? 🌅