We spoke to a mental fitness coach about how to create a wellness routine that works. Here’s what she said…

Helping readers navigate the (often confusing) world of wellness is something we take pride in here at Stylist. With so much advice to unpack and decipher, especially within the world of social media, boosting our wellbeing can often feel overwhelming.

However, help is at hand. To celebrate the launch of her new Audible title Master Your Confidence, we spoke to mental fitness coach and Visualisation author Maya Raichoora about how to create a wellness routine that’ll empower rather than overwhelm.

“I help people learn how to master their mind so they can think, feel & perform like the top 1%,” says Raichoora when asked what a mental fitness coach does.

“Think of it like physical fitness. A PT would help you with cardio, strengthen muscles and ultimately transform your body. That’s what I do with the mind.” 

“I have been practicing for 10 years and now coach the top athletes and leaders in the world – as well as on a mission to make mental fitness as common as physical fitness.”

Ready to learn from the best? These are the things Maya Raichoora wants you to know about the world of wellness routines (and how to make them work for you).

“Firstly, there are too many ‘you have to do this’ ‘you should do this’ or ‘you need to wake up at 5am and jump in an ice bath and mediate for 2 hours’,” says Raichoora.

“Too many options can feel so overwhelming. The key is how do you make it personal FOR YOU. Also it requires experimentation and people don’t always wait long enough to see the results.

“In my teaching, a good wellness practise comprises of three things:

– do one thing for your body every day (e.g walk, gym, sport)

– do one thing for your mind every day (e.g visualisation, read)

– do one thing for your soul everyday (e.g play, laugh, inspire)

“Confidence is also crucial for our well-being. The word comes from confidere, which means ‘with trust’. When you trust yourself more, you feel better in yourself, which will then allow you to curate a routine that works.

“This inner confidence is one that you can practice and train in multiple ways. Things such as keeping promises to yourself, celebrating little wins, pushing yourself out your comfort zone, being of service to others, resting and taking care of your body – all these things help to build your inner confidence. 

Even being honest with your emotions and showing yourself you can regulate them is another way of building a nurturing routine.

“Follow these basics and you’re already well on your way to finding a wellness regimen that works for you.”

“Lot’s of things can affect how we face the day, and yes, this can affect our wellbeing and what we do to self-soothe,” says Raichoora.

“People. Places. Seasons. Factors like being on your period, or having young kids can definitely upend things. Despite that, my opinion will always be, whatever the day throws at you, taking two mindful minutes for yourself is better than nothing. The key is to be flexible.

“Personally, I live my life in three seasons. Harvest, hibernation and spring. In harvest my routines are high performing and efficient. In hibernation I am in deep deep rest. 

A lot of time in nature – less socialising. In spring its all about consistency and planting seeds (whether that’s a new project or pastime). I am very disciplined in spring as its preparing me for the harvest period ahead.

“Being fluid with your routine also applies to the time of day in which you choose to practice. According to neuroscience, our brains are most suggestive in the first 90 minutes of the day so I would recommend leaning into that.

“Be really intentional with what you’re feeding your mind and body. Instead of jumping straight to emails or phones, why not read, meditate, or visualise. Think of your brain like fresh snow, and you are making the first few footprints. 

Evening is also key because how you get ready for bed will affect your sleep. Give yourself time to wind down rather than go from zero to one-hundred.

“The only thing I would be fairly strict about is making sure you are checking in with yourself every day. It doesn’t need to be a long practice, but having one or two non-negotiables that really move the needle for you (for example, a morning walk or that precious afternoon coffee sans phone) will help you maintain mind and body without effort.”

“Visualisation is one of the most powerful tools to rewire the brain and get mentally fit,” says Raichoora.

“Rooted in neuroscience, it is the process of creating images, environments and feelings in your mind before they happen. It works because the brain struggles to know the difference between what’s real and what is imagined.

“There are 5 types of visualisation to explore:

– Outcome: great for seeing your goals, increasing motivation and belief.

– Process: great for public speaking, improving technique or speed in sports, and increasing focus and concentration.

– Creative: great for managing emotions, helping with symptoms from disease or pain

– Negative: great for mentally rehearsing how you will overcome obstacles or challenges, while improving performance and resilience.

– Explorative: great for problem solving, new ideas and stretching the mind.

“Practising visualisation is something I’m passionate about, and I have over a decade’s worth of experience mastering the technique. If you want to learn more, please head over to my page on Audible to discover more.

“Lastly, I believe that mental fitness isn’t solitary. It sounds like it should be, but it isn’t. Its a good skill to spend time with yourself but others can help motivate you too. 

“Classes, journaling, solo-dating, painting, mental fitness classes, asking each other vulnerable questions, going to lectures, cooking together, walking together (12 mins of walking does so much good for you), connection is so important for our wellbeing.”

Curate your own wellness wishlist with more titles from Audible.