By: Dana Gardner, MS, RD, LD/N
The morning can set the tone for the rest of the day. Waking up to the incessant call of the alarm clock, mental to-do-lists and other phone notifications can easily set the tone for a chaotic morning. Starting the day with chaos can also lead to unbalanced and erratic moments throughout the day leading to one being unfocused and making haste decisions.
Creating a more mindful morning routine by building sustainable habits can lead to a more grounded, intentional, and calm start to your day.
The Night Before
A mindful evening Is often followed by a calmer morning. Set the foundation for the next morning by preparing breakfast and lunch, organizing your work bag, setting out clothes, and checking that all wake up alarms are set prior to turning in for the evening. In addition, introduce a sleep schedule to your nightly routine to allow yourself to drift off to sleep naturally and wake up naturally without relying on the snooze button. Allowing your body to find its natural rhythm can help reduce fatigue in the morning.
The First Few Moments of the Morning
Try to avoid being reactive in the mornings. For the first few moments before you climb out of bed, wake up slowly, don’t reach for the phone or turn on the TV immediately and avoid any stress inducing distractions – as best as you can – for the first 20 to 30 minutes of your morning.
Getting the Morning Started with Calm Habits
Make the morning about you. Throughout the day we often put ourselves last, we often put the needs of family members, clients, stakeholders, and colleagues first. The morning is the best time to be intentional about your own selfcare. Some tips that you may want to add to your morning routine are: · Practicing breathing by inhaling and exhaling deep breaths 5-10 times. · Hydrate with a glass of water to refresh your body and mind. · Practice gratitude and positive self-talk. · Nourish your body with a breakfast filled with fiber, protein, and color. This can also be as simple as a protein smoothie, hearty sandwich, or overnight oats. · Stretch your way into a calmer day but doing a few gentle yoga moves.
The Rest of Your Day
Now that you have set the tone for the day, you are able to plan your day with a calmer and more focused mind. Take the time to mentally prepare your day for those tasks that are planned while also being aware of obstacles that may derail your well-intended schedule. Take the time throughout the day to present yourself, repeat those morning affirmations and reflect on what you have already accomplished.
For more tips and guides to help you create a calmer morning, check out these websites –
A 30-day habit experiment — Extraordinary Routines
Guided Meditation: Help for Anxiety, Stress, Sleep, and More | The Art of Living
Ultimate Guide to Morning Mindfulness Rituals | The Mindfulness App
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