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How to Start Your Day

Michael Mosley's "Just One Thing" Approach From Dawn to Midday

Starting your day with purpose and positivity

can set the tone for a productive and fulfilling day ahead. In his book "Just One Thing", Michael Mosley introduces the concept of making a single, meaningful change in your routine that can impact your well-being significantly. From the early morning hours until lunchtime, Mosley's approach offers a roadmap to enhance your physical and mental vitality. Let's look at "just one thing" suggestions that can transform your mornings and early afternoons.

Rise and Shine: The Power of Morning Rituals

1. Hydrate Mindfully:

Begin your day by nourishing your body with a glass of water. Hydration kickstarts your metabolism, supports digestion, and fuels your brain for the tasks ahead.

2. Practice Gratitude:

Take a moment to reflect on what you're grateful for. Whether it's the sunrise, a cozy bed, or a new opportunity, practicing gratitude can boost your mood and set a positive tone for the day.

3. Stretch and Breathe:

Dedicate a few minutes to gentle stretching and deep breathing exercises. This helps improve circulation, oxygenates your cells, and enhances your overall energy levels.

Mid-Morning Boost: Nourishing Your Mind and Body

4. Healthy Breakfast:

Consume a balanced breakfast rich in protein, whole grains, and fruits. Fueling your body with nutrients helps stabilize blood sugar levels and keeps you focused and energized.

5. Mindful Pause:

Set aside time for a brief mindfulness practice. Whether it's meditation, deep breathing, or simply savouring your morning beverage, mindfulness enhances mental clarity and reduces stress.

6. Move Your Body:

Engage in a short burst of physical activity. This could be a brisk walk, a few minutes of stretching, or even dancing to your favorite song. Movement releases endorphins and invigorates your body.

The Impact of "Just One Thing"

By incorporating these "just one thing" suggestions into your morning routine until lunchtime, you're laying a foundation for a vibrant and purposeful day. Michael Mosley's approach underscores the notion that small changes can have a profound impact on your overall well-being.

Why It Matters

Implementing these practices not only enhances your physical health but also nurtures your mental and emotional resilience. From hydrating to cultivating gratitude, from moving your body to practicing mindfulness, each action contributes to a more balanced and energized you.


Michael Mosley's "Just One Thing" philosophy offers a practical and achievable way to transform your mornings and early afternoons into a period of rejuvenation and growth. By making small, intentional changes in your routine, you can elevate your physical vitality, nurture your mental well-being, and set the stage for a productive day ahead. Remember, it's not about making a multitude of changes all at once, but about focusing on one impactful action that resonates with you. From the moment you wake up until you break for lunch, embrace the power of "just one thing" and witness the positive ripple effect it creates throughout your day.

Click here for a link to Michael Mosley's Podcast on "Just One Thing".

Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie


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