I love my morning routine! I used to rush into my day with the sound of an alarm, followed by worrying about my to-do list or the day ahead. While I have long incorporated movement into my morning routine, the habits I have added bring me so much peace and joy. I will admit, I am a morning person. But even if you aren’t a morning person, incorporating some of these simple habits can bring you calm, presence, and balance throughout your entire day.
Here is what I do most mornings. Of course, there are mornings that get away from me too, and I simply do the steps I missed when I have an opportunity. And if, on occasion, I simply miss a step, I don’t sweat it!
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Positive affirmation. Before I get out of bed and while my eyes are still closed, I say to myself “Today is going to be a great day.” I adopted this habit after reading Tiny Habits by B.J. Fogg. I do this even when I don’t necessarily feel like it or believe it. Positive affirmations or setting an intention can set the tone for your day and increase feelings of joy. It also helps to remind me that I have the ability to make my day great through my perspective and outlook.
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Hydrate. As soon as I wake up, I drink filtered water to rehydrate from the night before. Warm water with lemon is a great option too!
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Tongue Scrape. Next I brush my teeth and use a tongue scraper. Tongue scrapers remove bacteria and prevent reabsorption of toxins and dead cells that build up overnight.
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No social media or email. I avoid social media, news, and email for the first hour of my morning. This one can be challenging but is so impactful. The news is often filled with negativity and then there is social media comparison. Both can affect your mood and increase stress and anxiety for hours into your day. And your emails can wait!
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Meditation. I meditate every morning for 10-15 minutes. This is a non-negotiable and makes me feel so energized and ready for my day. My preference is to wake up before my two boys do and meditate while the house is quiet. However, they are early risers and this doesn’t always happen and that’s ok. On those days, I meditate after making them breakfast.
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Get outside. I am outside by 7:30am almost every day. Yes, even in the winter. 3-4 times a week, I run outside. On the other days, I walk my son to school. Research shows that just 20-30 minutes of sunlight in the morning sends signals to your brain that it is daytime and this can improve your sleep quality at night. Morning light can also lead you to feel more energized and at peace throughout the day. To get the maximum benefit, don’t wear sunglasses when you go out in the morning.
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Movement. I love to exercise in the morning. I switched from evening exercise to morning exercise when I got a puppy 12 years ago and never turned back. My favorite forms of exercise are running, walking, cycling, Pilates, and Barre. The key is to find a form of exercise you enjoy and that makes you feel good.
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Time Your Caffeine. I enjoy a cup of matcha about 2 hours after waking up. Waiting at least an hour after waking to consume caffeine will align with when your cortisol production is lower. Caffeine intake during a cortisol surge, which occurs when you wake up, can interfere with your circadian rhythm and you may build a tolerance to caffeine, causing you to need more over time. While I do enjoy a small cup of coffee, I love all the health benefits that come with matcha! Also, having breakfast before caffeine is helpful for some to balance hormones while others may enjoy a bulletproof coffee while intermittent fasting.
We are all unique individuals. What works for me or someone else, may not work for you. Do you currently have a morning routine? Are there habits you could add or remove to ensure your day is full of light and balance? If you choose to add or remove a habit or two, take note of how you feel that day and what your sleep quality is like that night.