I used to wake up in a rush, with just enough time to get ready and run out the door, effectively freaking myself out before I even got the day started. The rest of my day would follow in a frenzy. Since then, I’ve learned to slow down by creating self care rituals to lessen the stress, starting with a five-part overhaul of my morning routine.
You don’t have to implement all five rituals overnight. Pick one or two that resonate with you to get started. Go to bed a little earlier and set your alarm 15-30 minute earlier over the next few days to give yourself the gift of a peaceful morning. You’ll be amazed at the impact these simple changes will have on the quality each day, not to mention the domino effect it will have on the rest of your life.
Meditate
If you’ve been reading my articles, you already know that I’m a huge advocate for meditation because of the myriad of benefits it offers, from sleep improvement to immune system improvement to elevated energy levels and stress reduction. For me, it’s pretty much mandatory to give myself a pause first thing in the morning before I start to bombard my brain with a list of things to do.
Start every morning with 5-20 minutes of meditation using a meditation app.
Don’t worry if it takes a few weeks to implement this new habit. That’s totally normal. The latest research from University College London suggests it takes up to 66 days to create a new habit. The key is consistency, so start small and commit to just five minutes every day.
Fuel Up
According to Rush University, breakfast is the most important meal of the day because it not only kick starts your metabolism but it’s linked with better memory and concentration, lowers levels of bad cholesterol, lowers levels of diabetes, heart disease and being overweight.
Even if you don’t feel hungry, start your day with a simple green smoothie to pack in a dose of nutrients that will keep you energized and reduce pesky midday cravings and crashes.
Stretch It Out
Most of us sit in front of a computer all day long hunched over like a turtle. That can be really hard on your posture and can cause aches of all kinds from your neck to your hips. You don’t have to hit the gym first thing in the morning (unless that’s your thing), but starting the day with stretching has been shown to improve brain activity, decreasing body aches, and increasing energy levels throughout the day.
Start with 5-10 minutes of light yoga before breakfast. Use it as a time to check in with your body. Preventive care is better than post care, and doing some simple stretches can save you from back pain later in the day.
Start a Gratitude Journal
According to the American Psychological Association, writing not only relieves stress but improves mood and boosts your immune system.
Take the time to write down three things you’re grateful for. Instead of writing general things like, I am thankful for my friendships, try getting specific like, I am so thankful for my best friend who checks in on me every single day. The more specific, the more you’ll feel it in your heart and be inspired by gratitude.
Listen to Relaxing or Inspiring Content
I love this part of my routine, because it’s passive and requires very little effort. According to The University of Groningen: “music is not only able to affect your mood, listening to particularly happy or sad music can change the way we perceive the world.”
So, instead of listening to the news or checking your email first thing in the morning, tune into sounds that will lift you up. I personally love listening to Soothing Relaxation or OCB Relax Music on Youtube while I make breakfast and get ready for my day.
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