Wanneer je routine wegvalt: Jezelf gronden in zomerochtenden

When Your Routine Falls Away: Grounding Yourself in Summer Mornings

A New Journey. A New Country. But this time, I’m not here on holiday — I’m living here for a while.

Dubai in the summer is intense, hot, and has its own unique rhythm. But like every summer — and every time I stay somewhere longer than a few weeks — I notice the same pattern: my routine slowly slips away. Mornings start later, meals become more spontaneous, and the habits that normally support me gradually fade.

And this doesn’t just happen when I travel. It happens every summer. I stay up later, say “yes” more quickly to spontaneous plans, take longer walks at sunset, and live more loosely. And that’s beautiful — it’s exactly what summer often brings.

But at some point, I feel it. A kind of fuzziness. My body doesn’t feel quite right. My energy drops. My digestion gets off track. And at those moments I know: it’s time to return to myself.

This time, I decided not to wait until I was “home” again. Instead, here in the middle of summer, I began creating a new rhythm. Something that supports me — but doesn’t hold me back. Something that leaves room for freedom — but also for grounding.

For anyone feeling a little unmoored this summer — this is for you.

Step 1: The 30-Minute Self Check-In
Sometimes we need to pause before we can move again.

One quiet morning, I took half an hour — no distractions, just myself and a cup of tea. I asked myself a few questions:

  • What exactly feels “out of balance”?
  • Is it physical, mental, emotional?
  • When did I last feel grounded?
  • Which elements from that time can I bring back now?
  • What would truly support me right now?

You don’t need a perfect plan. Just honesty. This reflection gave me clarity and direction.

Step 2: Build a Base Routine
Then I wrote down the habits that help me most. Not the “ideal” version of myself — but the real me. The me that’s moving, changing, and living right in the middle of summer.

Here are my daily anchors — things I can do anywhere in the world:

My current base routine:

  • Wake up
  • Hydrate
  • Shower
  • Wudu (ablution)
  • Prayer
  • Meditation
  • Breakfast

I also commit to:

  • Eating healthy, nourishing food
  • 3 strength training sessions a week
  • 1 run a week

These small commitments bring structure, strength, and clarity to my week.



Step 3: Create an Optional Routine
Some days I have more time or energy. For those moments, I have my “optional” rituals — things that feel good, but aren’t mandatory:

Optional rituals:

  • Reading after breakfast
  • Journaling when my mind feels full
  • A second run or a long walk

These are luxury moments in the gentlest sense — not because they’re big, but because they’re done with attention.

Morning Staples (with recipes)
Sometimes one simple ritual can change the energy of your entire day. Below I share my favorite summer morning habits, with easy and nourishing recipes.

🌿 Lemon & Ginger Morning Drink
Hydrating and gently warming. Supports digestion and helps my body wake up softly.

Recipe:

  • 200 ml warm water (not boiling)
  • Juice of ½ lemon (about 15 ml)
  • 5–10 g fresh ginger, sliced or grated
  • Optional: 1 teaspoon (5 ml) honey or a pinch of cayenne pepper


I sip this slowly after prayer and meditation. At home, I’d pour it in one of our clear Osoé glass mugs — making a small moment feel special.

🫐 Refreshing Yogurt Bowl
Perfect on warm mornings or when I want something quick and nourishing.

Recipe:

  • 200 g Greek or plant-based yogurt
  • 75 g mixed berries (fresh or frozen)
  • 10 g chia seeds or ground flaxseeds (about 1 tablespoon)
  • 20–30 g granola or chopped nuts (about 2 tablespoons)

Optional: 1 teaspoon (5 ml) honey, 1 teaspoon nut butter, coconut flakes for topping

If I were home, I’d serve this in our Lian bowl. Its shape and depth make breakfast feel calmer and more beautiful.



🍌 Oatmeal Bowl for Grounding
On days I want something warm and filling, this is my favorite.

Recipe:

  • 40 g oats
  • 200 ml water or plant-based milk
  • ½ banana (about 60 g), sliced
  • Pinch of sea salt
  • ½ teaspoon cinnamon
  • Optional: 1 tablespoon (15 g) almond butter, extra fruit or nuts
  • Optional: 25 g protein powder of your choice

Cook oats and liquid on low heat for 5–7 minutes, season, transfer to a bowl, and top as you like.

Final Thoughts: Keep it Light and Gentle
Losing your routine is not a mistake. It’s part of life — especially in summer. We should be flexible, stay up later, and make room for spontaneity.

But if you notice your body or mind craving something steadier — listen. Take a pause. Build something small. Choose one ritual and let it help you come back to yourself.

You don’t have to wait for “back to normal.” You can always start again — gently, tuned in, and in your own way.

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