How to make a morning routine work for you.
Creating a Mindful Morning Routine for a Better Start to Your Day
Are you the type of person that needs quiet and calm when you first wake up? Or are you the type whose eyes open and you shoot out of bed? Regardless of whether you are a night owl or an early riser, you can optimize your morning routine to ensure you start your day on the right foot.
With all of the stressors of modern life, it's easy to rush through our mornings which can set the tone for a taxing day ahead. However, incorporating mindfulness into your morning routine can make a world of difference in how you approach your day. By taking a few intentional steps, you can create a routine that sets a positive and peaceful tone for the hours ahead.
Let’s start by outlining what your ideal morning looks like. Consider how your perfect day would start, but rather than focusing on actions think about feelings. How would you want to feel when your eyes open on your perfect day? Would you want to feel grounded, grateful, excited, energetic, joyful?
What shift would you have to make in your perspective in order to start your day feeling how you would like to feel when your eyes open? This feeling is the goal of your morning routine.
Your routine should be customized around your ideal morning and feeling. The suggestions below are just some ideas to get you started.
Wake Up Early Enough
One of the fundamental aspects of a mindful morning routine is giving yourself ample time to wake up without feeling rushed. Consider your goal. How much extra time do you need in your morning to accomplish this goal? It’s usually not much. Let’s say you want to feel grateful. Writing down 3 things you are grateful for takes less than 5 minutes. If you want to feel energized, a few minutes of stretching, a cold plunge, or a walk around the block could help accomplish this. Building in extra time allows you to start your day with a sense of calm and without the need to rush through your tasks.
Try A Digital Detox
Carving out time to focus on yourself and fostering a positive emotional state for the rest of your day demands your attention. Our phones are the ultimate distraction. Practicing taking time away from the constant stream of news and notifications will allow your nervous system to reset. Resist the temptation to check your phone or email immediately upon waking. Instead, give yourself a tech-free morning. Avoid the digital world for at least the first hour of your day to minimize external distractions and create a mindful atmosphere.
Plan Your Day
Spend a few minutes outlining your day. I love using a physical planner and notebook but many prefer keeping everything in their phone so they can reference it on the go. Whichever way works best for you, jot down the essential tasks and priorities you need to address. This not only helps you organize your day but also clears your mind of any nagging worries about what you need to do. You can even keep your notebook near your bed so you can write down final thoughts or items to address tomorrow. I find this reduces nighttime anxiety and clears my mind allowing for more restful sleep.
Breathwork
Deep, intentional breathing is a powerful tool for mindfulness and anxiety management. Spend a few minutes focusing on your breath. Inhale deeply through your nose for a count of four, hold for four seconds, and then exhale slowly through your mouth also to a count of four. Then repeat three times. This simple exercise helps center your thoughts and create a sense of inner peace. To get into the weeds, deep breathing helps launch your parasympathetic nervous system. It allows your heart rate to slow and digestion to start. You can elevate this practice by trying meditation. This can be as simple as sitting in a quiet place and focusing on your breath, or it could involve a guided meditation. This practice can help you center your thoughts and set a peaceful and positive intention for the day. You can use a variety of free apps like insight timer or try low fee options like calm. I personally enjoy Melissa Wood Health’s collection of meditations.
Morning Stretch or Yoga
Engaging in some gentle morning stretches can help wake up your body and mind. Stretching increases blood flow, reduces tension, and promotes flexibility, setting a positive tone for your day.
Incorporating these mindful practices into your morning routine can have a profound impact on your day. It sets the tone for a more peaceful, intentional, and focused version of you. Try it for a week and see if you notice any differences. Remember that creating a mindful morning routine is a personal journey, and you can adjust it to suit your preferences and lifestyle. The key is to start your day with awareness and intention, paving the way for a more mindful and fulfilling life.
