Beginning Your Day with Intention: The Power of a Morning Routine
Part of my intentional practice has included establishing a consistent morning routine. This morning routine consists of five things that I begin my day with and have committed to “checking off” before I grab my phone for the first time.
I believe that a morning routine helps set the tone for the day and is also a practice in consistency and dedication. Your morning routine doesn’t have to be complex, in fact, I advise against making it too complex. I suggest no more than 3-5 activities.
“Having a regular morning routine communicates to yourself, ‘I care about you; you are worthy of my time.’”
You can have primary and secondary goals. The primary ones are your “non-negotiables” (yes, occasionally even these have to be negotiated–a healthy life is a dance composed of balance, flexibility and flow). Ask yourself, “What do I aspire to practice every day?” Your answer will help you compose your “morning routine.” Your secondary goals can also be practiced regularly, however by limiting the number of steps in your morning routine, you give yourself a greater probability of success, especially if this practice is entirely new to you.
Interested in establishing this daily practice, but don’t know where to begin? Here are some activities to consider including:
Meditation or Intention Setting
I choose to bookend my day with meditation. Beginning and entering the day with intentional stillness even if just for a minute helps to slow our thoughts and prevent us from jumping into our day without thought.
As always, I like to emphasize that meditation can take a variety of forms. Even simply choosing an intention to guide your day is a meaningful practice. You can write this intention down and carry it with you or place somewhere you will view it throughout the day.
Gentle Movement
Yoga, tai chi, or simple stretching are arguably an essential part of a morning routine for all living creatures. Have you ever seen an animal stir in the morning or watched a timelapse of a flour unfurling its petals in the morning sun? Take this lesson from nature and gently move your body to help it transition from night to day. This simple movement is a kind way to awaken your body and greet the new day.
Writing
Journaling is another practice that bookends my days. I find that I gain very different benefits from putting my thoughts on paper at these two different times. Writing first thing in the morning helps us prepare for the day. We are often unencumbered by our egos and our thinking brains are still waking up–this means that our true selves can more clearly speak to us.
You don’t even have to practice journaling as a self-reflection. Your morning writing can be creative–maybe you’re a storyteller and at this time of day your brain is fresh and you are able to write down ideas that your later, more awake brain would eschew as being unworthy. Do you wake remembering your dreams? Try writing what you remember down. It can be interesting to reflect on them later, maybe noticing larger themes over time. Writing in the morning can be as simple as creating a “to do” list to help organize your day.
Outside Time
Research has shown that getting outside first thing in the morning can positively affect your biology. Try taking a walk to get an added benefit or simply drink your morning coffee outside. If you are up in time to watch the sunrise, even better. You can also practice a morning meditation outside. One of my favorite practices is closing my eyes and listening to the sounds–waiting for bird songs is my favorite at this time of day. It is amazing the amount of noises that go unheard when we are busy, or even just when we allow our eyes to solely attend to most of our surrounding stimuli.
Lemon Water
Drinking warm lemon water has been shown to have a whole host of health benefits–from improving digestion to providing a healthy dose of Vitamin C. Choosing to begin your day with hydration also sets you up for success. If you have a poor hydrating habit, like me (I have been known to go until mid afternoon without even one sip of water), incorporating hydration into your morning routine encourages you to treat your cells with more care.
Even the act of preparing your morning drink can be a sort of meditation in and of itself. Practice being mindful every step of the way. Notice the lemon–its sight, its smell. Listen for the water to heat. Practice gratitude by appreciating the water as you pour it into your cup. Bringing your awareness to these simple acts helps build your mindfulness muscle.
Shower
Similar to preparing a morning drink with mindfulness, if you take a morning shower, use it as a time to practice mindfulness. When your brain is still waking up, it is often easier to quiet it. Attend to the sounds, smells, and feel of your shower. Notice the temperature and even the way you breathe as a result of the temperature.
If you choose to practice a cold shower, you are also building discipline. In addition to the mental discipline it takes to step into a cold shower, you gain practice deepening and calming your breath under challenging circumstances.
The Takeaway
Whether you choose to engage in any of these practices or find your own instead, incorporating a regular morning routine can help set your day up for success. Doing the same thing every day provides a sense of consistency that most of life doesn’t provide. It can even help you develop confidence in your own ability to keep promises to yourself. Just as you would honor a commitment to a friend, having a regular morning routine communicates to yourself, “I care about you; you are worthy of my time.”
