What you do in the morning can set the tone for what happens for the rest of the day. Starting your day with rituals that make you feel centered, connected, powerful and energized can become a habit that leads to physical, mental and emotional well-being.

Mornings can be a busy time as you scramble to get yourself and everyone else ready for your day-whether that means getting out of the door on time, or setting up your day for a productive day at home. So, it’s important to prioritize yourself…no it’s not selfish, it’s self-preservation.

The habits you choose will depend on your values and goals. Start small and have fun experimenting. Consider these ideas for morning rituals designed to help you thrive.

Empowering Morning Rituals for Your Body:

  1. Skip the snooze button. Do you feel groggy even after a full night’s sleep? One challenge to consider could be your snooze button. It interrupts your body’s natural waking process. That can cause grogginess (and crabbiness) that lasts for hours.
  2. Drink water. You may want to postpone your first cup of coffee. Plain water will rehydrate your organs and make you feel more alert. You can add a little flavor with berries, herbs, or cucumber slices. For an even healthier boost, add freshly squeezed lemons to your water for a great morning detox.
  3. Eat a healthy breakfast. Power up on nutrients and steer clear of high sugar options (like many cereals, muffins and pastries). How about a nutrient dense shake made with unsweetend almond milk and berries?
  4. Work out. Make sure you move-especially if you’ll be sitting at a computer for hours. Choose an activity that you love, like yoga, interval training, or lifting weights (get your doctor’s approval if you have a health condition or it’s been a long time since you’ve exercised).
  5. Dress to impress…yourself. Before you start your day (even if that means you’re working from home) take the time to put yourself together so you feel good about how you’re showing up. Whether that means taking a few minutes to choose clothes that you like, taking the time to do your hair and makeup, you’d be surprised at the difference in how you convey your message when you’re dressed and ready for the day.
  6. Go outdoors. Morning light wakes up your body and starts a hormone cycle that prepares you for restful sleep at night. Sit on your front stoop, or take a few minutes to step outside and take a few deep, long breaths.

Empowering Morning Rituals for Your Mind:

  1. Suspend the early tech check. Resist the urge to lose yourself in social media, checking emails and texts first thing in the morning (except for urgent messages only.) Take care of yourself first and respond to messages, texts and social
    media once you’ve completed your morning routine.
  2. Be prepared. Starting on tasks the night before can make your mornings more pleasant. Lay out your clothes, prepare your schedule, and prioritize tasks ahead of time so you can start the day less stressed and with a plan.
  3. Connect with something bigger. Whether that means journaling, praying, meditating or just deep breathing, it’s important to nourish your spirituality. Even if it’s only for a few minutes, a daily morning practice keeps you grounded and connected while also allowing ideas and inspiration to have an opportunity to flow.
  4. Give yourself loving and motivational messages. Have you noticed how harsh and critical you may be speaking to yourself? How about if you decided that if you wouldn’t say it to anyone else, you can’t say it to yourself? It’s time to
    give yourself those loving words you so easily give to others.
  5. Connect with loved ones. Enjoy family time. Tell your partner that you love them. Reach out to your friends to check in with them. It’s a powerful way to give love to others and stay connected.
  6. Cultivate gratitude. Count your blessings. Think of someone who you need to thank today. Find it hard to find something to be grateful for? You woke up today, you’re alive, breathing, it’s likely you have a roof over your head. Start with the basics and take it from there.
  7. Continue learning. You could use your mornings to listen to that new book while walking your dog, completing your degree online or taking that new course you were interested in. How about listening to great podcasts or investing in that program you’ve been meaning to look into?
  8. Have a project. Do you struggle to find time for yourself? The early hours may be an opportunity to engage in your personal passions or expand your creativity. Those morning hours may be the perfect time to write that book you’ve been thinking about.
  9. Listen to music. Research shows that listening to music reduces anxiety and enhances mental alertness and memory. Put together a personal playlist and listen to your favorite music to enhance whatever it is you’re doing.
  10. Preplan your day. Set goals and block out your time. Otherwise, external events can keep you from focusing on your true priorities. Remember to leave yourself adequate downtime for breaks and for recharging yourself.

Starting your day with a morning routine will make you feel more productive and fulfilled. Doing these things long enough so that they become positive habits will help you feel better physically, mentally and emotionally. Let us know which morning ritual or routines work best for you!

Dr. Debi
Founder, The PBT (Post Betrayal Transformation) Institute

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