Three steps to create your best morning ritual
As you step into this new year, how are you feeling?
One of my secret weapons to feeling more refreshed and balanced is my morning ritual, or routine. Mornings tend to have a bad reputation for being rushed and stressful - but they don’t have to be! Routines can stabilize mood, and help individuals feel safe and empowered while facilitating self-expression. Morning routines can be extra helpful because they prime your brain with small achievable actions, early on, that can prep you with a sense of accomplishment as you go into your day. Taking the time to plan how you want to feel in the morning instead of letting feelings take the wheel can put you in a state of “responding” rather than “reacting”.
Responding vs Reacting
“Responding” is deliberate, whereas “reacting” tends to be more of a knee-jerk or impulse. When we start our day reacting rather than responding, it can lead to some unfavorable results such as experiencing high stress and anxiety, which can take a toll on our brain and body. This is why planning out some morning habits that help you prioritize your mental health can be a game changer! With a little planning, an intentional morning ritual allows you to “respond” to your morning, rather than start the day off “reacting.”
Steps to Create a Morning Ritual
Step 1 - Decide how you want to feel in the morning.
Do you want to feel rested, calm, focused, balanced, accomplished, energized, connected? Get intentional about what you want to get out of each A.M.
Step 2 - Pick 2 or 3 actions you can take in the morning that are aligned with how you want to feel.
Start small. Rome wasn’t built in a day! Even the smallest actions can cause big mindset shifts. For example, if you want to feel focused in the morning, making a to-do list can give you that sense of direction and concentration.
Step 3 - Be kind to yourself.
Changes are difficult! Give yourself lots of self-care and encouragement while shifting your morning routine. Remember that new habits take practice and years of just running out the door will take time to restructure.
Here are some activity ideas for your best morning ritual. Feel free to experiment and see what works best. If you need help building your own morning routine, ask your therapist for help. Not only can a therapist keep you accountable to your goals but they can also help you build a routine that feels right for you.
Habit Ideas:
- Take time to fix breakfast for yourself
- Set a wake-up time
- Write down 5 things you’re grateful for
- Make your bed
- Meditate for 5 min
- Stretch for 5 min
- Walk the dog
- Make a soothing cup of tea
- Journal for 5 min
- Meet up with a friend for a morning walk
Getting started on a morning ritual is a fun way to prioritize your mental health first thing in the morning. Changing long-standing habits can be difficult at first but with a little consistency, you can make big changes!
If you need help coming up with your best morning routine or staying on track with your goals, I’m here to help! When you’re ready, schedule a free consultation at the link below to chat about what therapy can look like for you.