Create a Morning Ritual: Optimize Your Day

I've had clients ask about routines a lot lately. It warms my heart every time a client mentions wanting to establish a routine because I love establishing Rituals. Rituals are routines, essentially. Rituals could be something you do daily, weekly, biweekly, or monthly. It could be scheduling yourself a massage one or two times a month. It could be going to the gym every night after work. It could be a morning run on Mondays. Routines are how we live our life.

You wake up, then you...check your phone first thing? Get out of bed almost immediately? Or maybe you love to hit snooze five times? Use the restroom? However, you begin your day, this is part of your routine (or Ritual). 

If you are trying to establish a more productive routine, just wanting to shake things up because quarantine has become a way of life, or want to establish more balance throughout your day - this is a way to get the mind and body focused and prepared together. Commit one hour of the 24 you are given to yourself. Make it the first thing you do to set the tone for your day.

During your first hour after you wake up:

WAKE + WATER - DRINK 24 OUNCES

• First 5 minutes

• Our bodies are needing fresh water when we wake up. Drinking 16 - 24 oz before you get out of bed gets the body hydrated and helps the brain transition awake.

STRETCH + GET OUT OF BED

• 5 minutes

• Stretching before putting your feet on the floor helps the body ease into standing instead of jolting from horizontal to vertical. If you have a cat or dog, watch how they transition from laying comfortably, they always stretch.

WASH FACE + BRUSH TEETH

• 10 minutes

• Washing the face with water is fine! Washing with soap or cleanser is better. Washing the face is a good way to rinse off any oil or dead skill cells that may have accumulated throughout the night.

• Clean the teeth and tongue to get rid of any stale bacteria that cause bad breath.

BREATHE

• 5 minutes

• Take a few deep breaths. Let the mind and body have a second to sync up.

BREAKFAST WITH FRUIT 

• 15-20 minutes

• Have breakfast. Have fruit - especially berries - with breakfast.

  • Fruit + Yogurt (Dairy-Free) or

  • Fruit + Granola or

  • Fruit + Oatmeal or

  • Fruit + Cereal or

  • Fruit + ...Basically have fruit for breakfast.

COFFEE/TEA + CHECK PHONE/EMAILS

• 10-15 minutes

• Have coffee, tea, or a non-sugary morning beverage and check any screen device. (Notice we didn't check phones yet...) By now, the brain and body have had some time to get acquainted with the rhythm of the day.

SET A GOAL FOR THE DAY

• 5 minutes

• Have a vision for how your day will go. You don't have to be crazy planned out down to the minute, but have an idea of where your time will be spent. I chunk my day together in hour increments.

• Set a goal like: "Today I will exercise for 30 minutes" or "I will finish one chapter of this book by bedtime." Be realistic! Small goals are important because over time they add up to an enormous accomplishment. Not having processed food one day at a time or not smoking one day at a time adds up. This is how habits become part of your routine or Ritual!

START YOUR DAY

• Good Morning! Now you can start your day.

BONUS: MOVEMENT RITUAL

• 30 minutes +

• Walk (with the dog), go for a run, do a spin class, a virtual workout, or clean and tidy up (yes, this counts.) I LOVE running in the morning or doing yoga! I feel so energized throughout the rest of my day because my body and mind got that extra push to seize the day.

• Start your day moving mindfully; enjoy the journey of it. Movement makes us happier because it releases feel-good endorphins. Begin your day more euphorically with a little movement.

Taking some time after your first wake-up helps establish presence and fine-tune your awareness. Be kind to your mind and body and nurture these parts of you upon your first hour awake.