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Kate Oliver, C.Psychol, AFBPsS, CPBP

Kate Oliver has been working as a Chartered Psychologist and Executive Coach for over 30 years. She runs her own consulting business, KO Consulting Ltd ( and has worked with thousands of leaders, in many leading UK and global organisations, helping them develop the awareness, habits and practices that enable them and their teams to thrive. Kate is also a volunteer interview coach and stylist with SmartWorks, a UK charity that supports women to gain the confidence they need, secure employment and change the trajectory of their lives.
In this session, Kate shared the story of, excerpts and tips from her book, ‘Rise and Shine – How to transform your life, morning by morning’, which she co-authored with her brother, Toby Oliver, a registered therapist and yoga and meditation teacher.
Rise and Shine was published by Piatkus in December 2021 and has received critical acclaim (currently rated 4.7 on Amazon) and been featured in many leading papers and publications, including Psychologies, Sainsbury’s Magazine, Waitrose Weekend, the Independent and the Telegraph. It is available in most countries around the world, has already been translated into Italian and Romanian and will shortly be available in Polish and in the USA/Canada.
The way you start your morning matters – it sets the tone for the rest of your day, shaping your mood, focus and productivity.
Kate said, “It’s simple, the way you start your day is the way your day is going to be. Ask you yourself, ‘do I rise and shine or do I rise and whine?’.

“And, if you do ‘rise and whine’ or just find the start of the day a struggle, then know that with a few simple changes to your mornings you can bring the shine back.”

Rise and Shine shows us how to invite more happiness, wellbeing and success into our lives, one morning at a time. It is Kate’s first book and the motivation in writing it was to help as many people as possible discover these benefits for themselves.

“The reason Toby and I decided to write Rise and Shine was to share the tools and techniques that had helped us and many of our clients to change our lives for the better by taking charge of our mornings.

“The benefits can be remarkable – enhanced wellbeing, more satisfaction, increased productivity and less anxiety, to name just a few.”
In Rise and Shine, psychologist Kate and therapist Toby share their innovative approach to embracing mornings: the S.H.I.N.E. method. A unique and flexible way to build positive, long-term habits, S.H.I.N.E. represents the five elements we all need in our mornings:
• Silence – create stillness, peace and reflection
• Happiness – discover techniques to help you begin the day on the right side of bed
• Intention – find practices that empower you to shape your day
• Nourishment – feed your mind, body and soul
• Exercise – get your body moving, creating energy for the day ahead
Based on the latest scientific research, as well as ancient traditions and insights gathered from decades of personal and professional experience, Rise and Shine offers thirty different practices, complete with step-by-step instructions on how to do them. These include things as diverse as structured journaling, meditation, candle gazing, positive affirmations, ‘to-be list’, nature, water, making your bed and body scanning.
“The beauty of the S.H.I.N.E. method,” said Kate “is how easy and flexible it is. Unlike some other morning routine books, here are no rigid rules or fixed routines to follow. You don’t need to get up at 5am or spend lots of time or loads of money to enjoy the benefits. This was essential to us – that everyone could easily create the right routine that works for them and their individual circumstances.”

She added, “Well, that, and making sure it was both fun and effective to do. Because by changing your mornings, you can change your life.”

If you would like to know more about Rise and Shine, you can contact Kate at
*You can purchase ‘Rise and Shine’ here:

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