Morning Rituals
Rise & Shine: Get Up - Get Motivated - Get Shit Done!
Your alarm clock buzzes. You slowly open your eyes as a ray of sunshine pierces through the curtains casting a radiant glow on your room, heralding in the dawn of a beautiful new day. Birds chirp outside your window, butterflies flutter in the cool morning air and you rise smoothly with a smile on your face.
Rested. Peaceful. Utterly content.
And then… your alarm clock screeches again marking the end of your lovely dream. Your eyes squeeze tighter shut, the horrible sound pierces through your head igniting the dawn of a pressure headache, foretelling the impending torment of your daily obligations. After the third or fourth time you hit the snooze button, you finally sit up just as your children begin screaming from the next room already fighting over who’s turn it is to choose the “show” (show being a loose term as it’s just some YouTube garbage sure to melt their brains).
You take a deep breath. May the odds be ever in your favor.
I don’t know where you fall on the morning spectrum from sing-song Cinderella to Oscar the Grouch, but one thing is certain: Your morning sets the tone for your entire day.
How do you want to start your day? Rushed & chaotic or calm & centered?
My friend, it’s time to embrace the morning ritual.
What is a Morning Ritual?
Before I learned about the science and practice of a quality morning ritual, I too started my morning reactively. Ritual was not a word I used to describe my mornings. Routine maybe. Or more aptly, a chaos-filled tornado of panic, frustration, arguments and coffee… lots of coffee.
Oftentimes, my morning “routine” would spill over into my afternoon and evening. Overwhelm and reactivity engulfing me until I finally crashed onto the couch at the end of the day… too tired to do the dishes, prep for the next day, or do anything more than stare at the TV like a zombie until I finally decided to drag myself to bed.
My mornings shifted from a routine to a ritual when I learned to value my time, sanity and self-care. Boundary setting around my “me-time” is my jam now, because my morning ritual supports my mood, energy and health. And it makes me a better mom, spouse, and friend.
My mornings are sacred because I’m sacred. I worship at the altar of me so that I may be fully present to the amazing life that I have been given… with gratitude, alignment and purpose.
Morning Rituals are Magical
Your morning sets the tone for your entire day.
I’ve found this to be true in practice, but neuroscience also confirms how your morning behaviors magically shift your day.
I’m not talking about the magic of Harry Potter’s witchcraft and wizardry. Although connecting in this playful way is much more entertaining. Can you say, “accio awesomeness?” All magic is just science we don’t understand yet... But in this case, we do!
When you wake, you are in a semi-hypnotic state as your brain waves shift from deep sleep to alertness.
During this transition, you can control the course of your day by controlling your focus.
Start your day reactively, spend your day reactively. But start your day calm, controlled, focused, centered and grateful… and you’ll have a much better day. You can even set your alarm to read “It’s going to be a fantastic day!” or another inspirational quote or mantra.
Take control of your day with a morning ritual
If you enjoy moving through your day anxious, disconnected or reactive, by all means stick with your morning fire drill. If however, you want to be in control of your day, your mood, and your sanity, start by taking control of your mornings with these tips:
Set an alarm - Wake up before you need to to give yourself time and space to ease into your day. Try to wake up around the same time each day.
Start with gratitude and a smile - When you first wake up, find your way to a state of gratitude. Gratitude for life, the joys of the previous day, or exciting things to come. A smile, even a forced one, will trigger your brain for positivity and hope.
Limit or avoid media consumption - Don’t check your phone or computer first thing. Keep yourself contained to your own world until you feel grounded and centered. Ideally, avoid media and electronics entirely for the first hour you are awake.
Be present & mindful - Worrying about what’s to come will take you out of the present moment and trigger adrenaline release. These stress hormones will make you feel anxious and needlessly tax your energy and focus. You will be more productive with the clarity and calm that comes from a mindful morning.
Get some sun - Getting sunlight early in the day will help regulate your sleep cycle, improve your mood, and even make you healthier.
Move your body - Release overnight tension with gentle stretches and/or a walk. Movement refreshes your brain and body giving you energy for the day ahead. Morning exercise, if available to you, can improve clarity and focus throughout the day as well.
Do something enjoyable & inspiring - Listen to music, a podcast, read, journal, anything that makes you feel positive, present and connected (and not distracted… so no TV, social media or other time sucks)
Savor the moment - Be fully aware and grateful for your pleasant morning experiences to extend your satisfaction. Savor the peace & quiet, the smell or taste of your coffee, the release of a good stretch, or even the simple connection to your breath.
Set your intention and priorities - When you have a plan for the day, it’s easier to say no or postpone things that aren’t a priority. This makes you more productive and less reactive. What is most important for your day? What are your three top priorities?
What is your morning ritual?
There’s no outline for the best way to start your day. It’s a very individual thing. Play around with yours until you find what works best using the guidelines above to inspire you.
I try to always be the first one awake so I can enjoy the peace and quiet. Here is my typical weekday ritual:
Wake up and smile
Moment of gratitude (or review yesterday’s gratitude list)
Start coffee
Stretch and snuggle my pup
Journal (write out my beliefs, intention, and priorities)
Meditate or do a mindful practice
Write, read or exercise
Wake my family with cuddles
On the weekends, I tend to still start slow and intentionally, but my routine varies. Saturdays are usually slower with more cuddles and relaxation. Sundays are Run Days and I may or may not have time to complete my ritual before heading out the door. But it is still an energetic way to start my day with self-care.
Do you have a morning ritual? How do you start your day?
If you would like to try out my journaling practice, grab my FREE Morning & Night Journal printable here:
