We all know how crucial the morning is and how it directly influences our mood for the rest of the day. Sometimes we wake up feeling energized and completely rested, and sometimes we’re actually very late, gulp down a coffee and start our day feeling preoccupied: it happens to the best of us!
The stress hormone cortisol reaches its peak just after waking up. According to researchers, it gives us a boost to face the day ahead. But when environmental stressors transform this anticipatory stress into anxiety, the body’s natural response can become disrupted, leading to a whole host of negative side effects.
A healthy, structured morning routine can mitigate the effects of high cortisol levels and set you up for a productive and balanced day. Mindfulness practices such as meditation have been shown to reduce morning cortisol levels, resulting in better sleep, less anxiety, and improved overall well-being. In short: the best way to have a great day is to have a great morning.
By being fully mindful from the moment you wake up, you treat your awareness and attention as resources to be used according to your own will, instead of seeing them depleted in unnecessary distractions or due to stress.
A healthy morning routine in three steps
Whether you prefer to exercise or enjoy a moment of peace and quiet, you can establish your own morning routine by following these three simple steps:
Step 1: Help your body wake up
Waking up is a whole-body process. When you sleep, your body and brain undergo several physiological changes, and you need time to transition from sleep to wakefulness. In the morning, help your body by providing the natural physiological signals that trigger wakefulness.
Start by opening a window and taking a few deep breaths of fresh air. Pay close attention to your body, doing a body scan to see how you feel. After that, opt for some gentle exercise. Try yoga, walking, or any other activity. However, avoid strenuous exercise until you are fully awake.
If possible, try to expose yourself to as much natural light as you can, as this promotes healthy melatonin levels. Also, try replacing your coffee with water or tea. Neuroscientist William Lovallo and his colleagues state that coffee increases cortisol levels and that the optimal time to drink it is mid- to late morning.
Step 2: Enjoy some time alone
A morning routine doesn’t have to be elaborate: transform your daily shower into a special moment of self-care. For example, slow down and become more aware of your sensations. Savor the scent of the soap or the warm water cascading over your skin. Or, take your time to enjoy your cup of tea while listening to soft music.
By remaining silent and still for a few moments, you can engage in introspection and ask yourself, “How do I want to live today? How do I want my day to unfold?” Indeed, research has shown that worrying about how the day will go and thinking about potential future stress can instantly alter brain activity. Waking up and immediately falling into distractions, tasks, or other stressors destroys your ability to live in the present moment.
Avoid being too hard on yourself (and this applies not only to your morning routine, but also to your everyday life).
Simply be yourself, without thinking about external pressures or clinging to the thoughts, feelings, or perceptions that constantly try to influence you. If you worry about what you have to do later, acknowledge it while setting those thoughts aside. You will return to those thoughts at the appropriate time—for now, you have no obligation other than to be yourself, in this present moment.
Taking six to ten slow, deep breaths every morning helps maintain the body’s parasympathetic balance and optimize cardiorespiratory reserve (which the body uses in cases of intense physical or mental stress). In other words, taking the time to breathe deeply and deliberately each morning prepares your body and mind for the obstacles that may lie ahead.
Step 3: Set an intention
Once your body and mind have been gently awakened and you are fully conscious, you can begin planning your day. However, before diving into your daily tasks, take a moment to define your “intention” for the day. This could be the attitude you want to adopt, an emotion you want to focus on, or how you want to approach the tasks ahead.
You can experiment with different affirmations or visualizations to focus your attention on what you want this day to bring you. You can also choose a mantra, keep a journal, or read motivational books or quotes to get yourself in the right frame of mind. Finally, reflect on what isn’t important and what you can let go of, or what needs new, healthier boundaries that you can establish.
Meditate to start the day mindfully.
Numerous studies have shown that meditation reduces anxiety and increases positive thoughts and feelings. It improves concentration, emotional control, and even reduces stress. That’s why regularly incorporating meditation into your morning routine is essential for a successful day.
With a mindfulness-based morning routine, “being” comes before “doing.” By being calm and focused on the present moment, you are better prepared to face whatever comes next.
