Small Daily Rituals That Make a Difference

How you start your day can change your day.

It doesn’t have to be big. The smallest choices often create the biggest shifts.

I’ve always leaned on other healing modalities beyond traditional healthcare. But right now, I’ve had to temporarily stop so many of the modalities I did before due to treatment, so I’ve had to be more intentional, finding small things that help me feel supported and steady.

These are some options, not things to do all at once, but a few that resonate with me. Choose one or two that feel right for you and build from there.

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Habit Stacking

One of the easiest ways to create new habits is through something called habit stacking, pairing a new, supportive ritual with something you already do every day.

Instead of starting from scratch, you attach your new habit to an existing one that’s already second nature. For example:

After I make tea, I’ll step outside for a few minutes of morning sun.
After I brush my teeth, I’ll gargle with salt water.
After I fill my Echo hydrogen bottle, I’ll add my minerals.

By linking new actions to existing rhythms, you remove the mental load of remembering. The habit becomes part of the flow, gentle, natural, and easy to keep.

The concept of habit stacking comes from James Clear’s Atomic Habits, the idea that small changes, layered onto existing routines, can create real transformation.

Analemma / Coherent Water

Analemma Wand
I’ve been using the Analemma Wand to cohere my water. You stir it for about 15–20 seconds to transform regular water into what they call structured or coherent water.

Why it helps: It’s said to support hydration, energy, gut health, and reduce inflammation by restoring the natural structure of water molecules.
Use it as part of your morning routine, taking a moment to start your day with a small act of self-care and intention. I believe setting an intention with your first sip helps shape the energy of the day ahead. It turns drinking water into a mindful ritual. (Avoid hot water; treat your water first, then heat it if needed.)

Hydrogen Water

Echo Water Bottle Code: LEANNECITRONE10
Hydrogen water contains molecular hydrogen, a potent antioxidant that can help reduce oxidative stress and support overall wellbeing. It’s a simple way to hydrate deeply and start your day on a good note.

Gargle with Warm Salt Water

Mineral Salt
Especially helpful during chemo, when your mouth and gums can feel more sensitive.

Why it helps: Balances the mouth’s pH, reduces bacteria, and soothes inflammation.
How to do it: Mix 1 teaspoon of salt into 1¼ cups of warm water, gargle for 30 seconds, then spit. Gentle enough for daily use.
Tip: Gargle after brushing for the best results—it helps soothe and protect tender gums.

Gargle with Baking Soda and Water

Baking Soda
A good alternative every other day or a few times a week.

Why it helps: Neutralizes acids, freshens breath, and can ease mouth discomfort.
How to do it: Mix 1 teaspoon of baking soda into 1¼ cups of warm water and gargle for 30 seconds.

Morning Tea — Mint or Ginger

Ginger Tea
Both mint and ginger are calming and supportive first thing in the morning. Sometimes I use tea bags (linked above) and sometimes I like to use fresh mint or ginger.

Fresh mint: Cooling, anti-inflammatory, helps with nausea or bloating.
Fresh ginger: Warming, aids circulation, eases nausea, and reduces inflammation.

How to make it: Add a few slices of fresh ginger (optional: add turmeric) or a handful of fresh mint leaves to a mug and cover with hot water. Let steep for 5–10 minutes.
Fresh herbs have more essential oils and antioxidants, and they just feel more alive.

Add Minerals to Your Water

Quicksilver Scientific Quintessential Minerals
Minerals help your cells actually absorb the water you drink.
They support energy, mood, muscle recovery, and detoxification. Just a few drops in your morning water can make a difference.

Include Electrolytes

LMNT Electrolytes THORNE Electrolytes
Electrolytes help maintain hydration balance, especially if you’re sweating, fatigued, or recovering from treatment.
They support nerve function, energy production, and hydration efficiency.

Morning Sun

A few minutes of natural light can completely shift your mood and energy.

Why it helps: Sunlight helps regulate your circadian rhythm, boosts serotonin, and supports sleep quality.
How to do it: Step outside for 5–10 minutes soon after waking. No sunglasses if possible, just let the light touch your eyes and skin. Combine it with your tea, deep breathing, or a quiet moment of gratitude.

Optional Add-Ons

Tongue scraping: Removes toxins and supports oral health. Tongue Scraper
Deep breathing or stretching: Calms your nervous system and wakes up your body.
Gratitude or intention setting: One short thought can change the tone of your day.

Final Thought

These rituals aren’t rules. They’re small anchors.
You don’t have to do them all or do them perfectly. Even one gentle, intentional act can shift your day from autopilot to awareness. Start small, stay consistent, and let it grow naturally.

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