Some of us were born morning people. You know the kind: they wake up with the sun, beaming smile on their face, early bird song in their heart, leaping out of bed to take on the day. These folks are creative, productive, and joyful from the moment they open their eyes. I am not one of those people.
Throughout my teens, twenties I was a night owl. My mind was sharpest in the late afternoon through the late evening. If I had to be up before 10am it was like someone had woken me from hibernation, and I was out for blood. Even if I got a solid 8-hours of sleep, it was best for anyone to ignore me until my body and brain had time to “rise and shine,” which typically took a couple hours.
In my early-30s life shifted- new city, new job, new responsibilities, new priorities- and I had to adapt. Developing a morning ritual was instrumental to this evolution, and has made my days brighter and more productive ever since.
The cultivation of a morning ritual began when I embarked on a 40-day yoga reset workshop. The course required me to wake up early enough to complete 10 to 60-minutes of breathwork, meditation, and movement exercises for 40 consecutive days. And it worked! It was not always easy, but I always felt better after completing the morning session, and that tone carried me through the rest of my day.
I found myself starting to enjoy going to bed earlier, and waking up to watch the sunrise (no two are the same, you know). I felt more awake and energized in the mornings, and better able to accomplish my goals in the daytime. My outlook and attitude throughout the day improved, and I started sleeping better. The workshop helped me to let go of unhealthy habits in order to make room for new, healthy ones, allowing me to make space for morning ritual.
What is a Morning Ritual?
A morning ritual doesn’t have to involve meditation, but it is an activity performed first thing upon waking that requires mindfulness, presence, and helps you start the day on the right foot. When developing a morning ritual, you want to find something that will help you set the intention and tone for your day. It should improve your confidence, productivity and outlook, and serve as a reminder that YOU are the hero of your journey. There is a morning ritual for every interest and personality. Here are some ideas on where to start:
Breathwork
Like meditation, breathwork quiets the mind and focuses the attention. It can also calm the nervous system, reduce blood pressure, and enhance your mood. Find a quiet spot to sit and spend a few minutes breathing in through your mouth for a count of 4, hold for 2 counts, and exhale through your mouth for a count of 6.
Journaling
If you like to write, try keeping a journal next to your bed. Then you can spend the first few moments of your day jotting down thoughts, feelings, last night’s dreams, or a few things you’re grateful for that morning. Let it flow freely- no need to censor or edit- this is just for you.
Exercise
Whether it’s walking, jogging, resistance training, yoga class or just dancing in your room, focusing on movement, engaging the cardiorespiratory system, and breaking a sweat will set a positive tone for the rest of your day.
Hobbies
Do you have a hobby or interest that you can’t seem to find the time for? Try dedicating 20 to 30 minutes of your morning to reading that novel, drawing, knitting, baking, painting. Start the day doing something that brings you joy.
Whatever ritual you decide to incorporate into your mornings, make sure it’s something that resonates with you. It’s much easier to create a new habit if it’s enjoyable. Once you’ve found your ritual, start small and give yourself space to grow. If you’re going to start working out in the morning, maybe start with a walk around the block for the first week. Cut yourself some slack if you miss a morning- no one is keeping score, this is just for you.
Regularly evaluate how you’re feeling in your morning ritual: how do you feel doing the activity? How do you feel afterwards and throughout your day? Can you add a few minutes to your ritual? Is it time to go back to the list and try something new? Morning ritual is a wonderful way to start your day. It may even take you out of your comfort zone and reward you with unexpected positive returns.
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