Power up your morning with a morning ritual

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Starting the day with a morning ritual helps set you up for success for the day ahead. A morning ritual is designed to - prepare you for rest of the day - incorporate your values - make you happy - or any combination of the above.

What You'll Need

  • An alarm clock
  • A journal or notebook

What You'll Do

  • Make your bed. “If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.” Naval Admiral William McRaven, who has commanded at every level within the Special Operations community, including acting as head of Joint Special Operations Command (JSOC) during the Osama bin Laden raid.
  • Meditate. Meditation can be as simple as taking five deep breaths, filling your lungs fully, drawing in energy.  Think about your upcoming day and visualise the best version of your day.  You can silently say “today is going to be a great day” to yourself. For something more, I love to use Insight Timer (https://insighttimer.com) for free guided meditations and a handy timer function. Whatever you do, take a few moments to yourself before checking social media and allowing everyone else's priorities come flooding in.
  • Move. This doesn’t necessarily need to be a workout – although I find mornings the best time to do exercise. It could be just one press-up (working up to 5-10 reps), a 7 minute HIIT routine (lots of videos online), or a short yoga practice. Just something to prime your brain and get your blood moving.
  • Have a drink. Not coffee (not yet!). Think about it, you’ve been asleep for (hopefully) 8 hours and your body is dehydrated. Just a glass of water will do. Hot water with lemon is always nice and said to be cleansing and good for your metabolism. Or herbal tea. Give your system a bit of time to wake up before you hit it with caffeine.
  • Write it down. Writing is a great way for us to connect with ourselves and reflect. Morning Pages – 3 pages of free-writing - is particularly good if you’re feeling a bit stuck; other techniques include a 5-minute journal, a bullet journal, writing to your intuition. I like to write down my 3 priorities for the day to help me get clear on what's important.

Tips & Warnings

  • You don't have to do all of these every day. Pick one thing to start integrating into your day and build up the habit. Don’t let perfect be the enemy of the good.
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