Starting your day on a positive and mindful note can set the tone for everything that follows. Incorporating simple yet effective tools into your morning routine can make a huge difference in how you feel and perform throughout the day. Here are five tools to add to your mindful morning routine: journaling, exercise, meditation, drinking water, and using affirmations (not necessarily in that particular order). Try them out for at least 2 weeks and see how different you feel.
- Journaling
Journaling is a fantastic way to clear your mind and set your intentions for the day. It’s a simple practice that involves writing down your thoughts, feelings, or goals. By putting pen to paper, I tend to have a little more organization in my ping ponging mind. I process emotions that could hijack my day later if I didn’t, and I gain more clarity on where I’m at in the present moment.
In the morning, I take a few minutes to jot down plans for the day, any worries or anxieties, and what I’m grateful for. This practice helps me start the day with a clearer head and a positive mindset. Plus, it’s a great way to track progress and reflect on your journey over time. Whether you prefer a structured format like bullet journaling or free-form writing, the key is to find what works for you and then make it a regular part of your routine.
2. Exercise
Incorporating exercise into your morning routine is a game-changer. Physical activity boosts energy levels, improves mood, and sets a positive tone for the day. It doesn’t have to be an intense workout; even a short walk, some stretching, or a quick yoga session can do wonders. It naturally raises your seratonin and oxygen levels.
Exercising in the morning helps wake up your body and mind, preparing you for whatever the day throws at you. It releases endorphins, which are natural mood lifters, and helps reduce stress and anxiety. Plus, it’s easier to stick to a workout routine if you get it done first thing in the morning, rather than trying to squeeze it in later when you might be tired or busy. Whenever I tell myself that I will make time for my workout later, I do not do it 99% of the time.
LifeSpan: Helping You Stay Fit at Home or Work
Incorporating exercise into your morning routine is crucial, but finding the time and space to work out can be challenging. This is where LifeSpan comes in. LifeSpan offers a range of high-quality fitness equipment designed to fit seamlessly into your home or office.
Whether you’re looking for a treadmill desk to stay active while working, a compact exercise bike, or a versatile home gym setup, LifeSpan has got you covered. Their products are designed with convenience and functionality in mind, making it easier than ever to integrate fitness into your daily routine. By investing in LifeSpan equipment, you can ensure that staying fit and healthy is always within reach, no matter how busy your schedule gets.
3. Meditation
Meditation is a powerful tool for cultivating mindfulness and reducing stress. Starting your day with even just a few minutes of meditation can help you feel calm, centered, and focused throughout the day. It’s about taking a moment to breathe, releasing attachment to any one particular thought, and set your intentions for the day.
Find a quiet spot, sit comfortably, and focus on your breath. You can use guided meditation apps like Headspace or Calm, or simply meditate in silence. The goal is to let go and connect with the present moment. It’s an opportunity to listen within and do a scan of how you’re feeling. Regular meditation can improve your mental clarity, enhance your emotional well-being, and increase your overall sense of peace. Isn’t that wild?! All of that from sitting in silence for a bit!
4. Drinking Water
Hydration is key to feeling your best, and drinking water should be a non-negotiable part of your morning routine. After a night’s sleep, your body is naturally dehydrated, and drinking water first thing in the morning helps rehydrate you, kickstart your metabolism, and flush out toxins. We’ve all heard it before that our bodies are made of 50-60% water, and it’s a supply that needs to be kept replenished in order for us to function optimally…or really even function period.
Keep a glass of water by your bedside or in the kitchen, and make it a habit to drink it as soon as you wake up. You can add a slice of lemon or cucumber for extra flavor and health benefits. If you are one of those people who cannot handle the blandness or taste of water, and you need to put something in it, I would encourage you to double check the label of whatever you’re adding because it may have sugar in it, and that will tank your day before it’s even begun. Staying hydrated not only supports your physical health but also enhances your mental clarity and energy levels. It’s a simple yet essential step in setting yourself up for a successful day.
5. Morning Affirmations
Positive affirmations are statements that help you challenge and overcome negative thoughts. Starting your day with morning affirmations can boost your self-confidence, improve your mood, and set a positive tone for the day. It’s helpful to use present verbiage like “I am… I have… Today is…” rather than future words like “I will….I am going to have….Today will be….” because we are affirming what is right now not waiting for some magic moment to happen later. We are affirming it is here, and that sends strong signals to your brain to accept and allow for those things right now.
Choose a few affirmations that resonate with you, such as “I am capable and strong,” “Today is a peaceful day,” or “I am grateful for this moment.” Say them out loud or write them down in your journal. The key is to repeat them regularly and believe in their power. Over time, these affirmations can help shift your mindset and create a more positive and empowered outlook on life.
Creating Your Perfect Mindful Morning Routine
Building a mindful morning routine is all about finding what works best for you. Here’s a simple guide to help you create your perfect routine:
1. Start Small: Begin with just one or two of these tools and for short periods of time, then gradually add more as you get comfortable. The goal is to create a routine that feels natural and sustainable. Use habit stacking to start to attach each item to your typical morning routine like stacking water drinking after brushing your teeth (an activity I am assuming you do every morning).
2. Be Consistent: Consistency is key. Try to stick to your routine every day, even on weekends. This helps establish a habit and makes it easier to maintain. If you’re noticing that something about the routine is off or isn’t working, then try switching the order of some things to see if that makes a difference. We will only stay consistent in things that flow.
3. Listen to Your Body: Pay attention to how you feel each morning and adjust your routine accordingly. Some days you might need more exercise, while other days you might need more meditation or journaling. I know with ADHD, sometimes I have more dopamine when I wake up and other times, it’s just low. It’s helpful to have two versions of your routine ready to go to still honor yourself and do something, but one of the versions can have just a few items, so there’s less pressure on the days when your dopamine doesn’t match your big vision.
4. Set Your Intentions: Take a moment each morning to set your intentions for the day. This can be as simple as deciding to stay positive, be productive, or practice gratitude. Intention setting can help be an anchor to come back to as the day moves quickly or as stress arises.
5. Make It Enjoyable: Your morning routine should be something you look forward to. Choose activities that you enjoy and that make you feel good. I don’t love to exercise, so I do a quick YouTube video like this one from GetFitWithRick. He has a ton of fun, short videos to follow along with. Some have themes like Disco or 80s. Pick something that you won’t hate doing every morning.
A Sample Mindful Morning Routine
Here’s a sample of a mindful morning routine incorporating all five tools:
1. Wake Up and Hydrate: Start your day by drinking a glass of water with lemon. This helps rehydrate your body and kickstart your metabolism.
2. Exercise: Do a 20–30 minute workout. This could be a yoga session, a quick run, or some stretching exercises.
3. Meditate: Sit quietly and meditate for 5–10 minutes. Focus on your breath and let go of any lingering thoughts.
4. Journal: Spend 5–10 minutes journaling. Write down your plans for the day, any thoughts or worries, and a few things you’re grateful for.
5. Morning Affirmations: End your routine with a few positive affirmations. Say them out loud or write them down in your journal.
Conclusion
Incorporating these five tools into your morning routine can help you start your day on a mindful and positive note. Drinking water, exercising, meditating, journaling, and morning affirmations are all simple practices that can significantly improve your mental, physical, and emotional well-being. By creating a mindful morning routine and investing in your health, you’re setting yourself up for a more balanced, productive, and fulfilling day….and beyond. Go ahead and give it a try! Your mind and body will thank you!
