A solid morning routine will undoubtedly set the tone for the day to come. If you can implement these strategies day to day, you will reap the benefits of the seeds that you sow.
- Start your day off with positive thinking. Even at the microcosm, what you think will have monumental effects on how your life unfolds. Your thoughts will become your actions, your actions will become your habits, and your habits will mold your identity in turn, cycling back to form your thoughts once again. Hence, be careful what you think as it will become reality. Be confident in yourself. You are happy. You are healthy. You are a part of this universe for good reason. Every day when you wake up, think of three things you are grateful for. This is an idea that was actually difficult for me at first. I (like many) have had a cognitive bias to focus on all of the things I was lacking in life, all of the things that were going wrong, and this made me miserable. Not only did it negatively affect my mental health but it hurt my relationships with the people I loved. On the other hand, if you focus on all of the things that are going right in your life, even at the smallest level, it will condition your subconscious mind to find joy through similar situations in the future. My grateful thoughts of today? A cup of coffee, a good book, and a warm place to sit. Life doesn’t have to be that complicated. I realize that some people in this world do not have a warm place to sit. While this saddens me, it also makes me feel good knowing how fortunate I really am. To paraphrase Socrates: Wealthy is the man or woman who is content with little. Remember that there will always be someone that is dreaming of a life like yours. There is someone in the hospital right now praying they will walk again. There is someone walking in the rain wishing they had a beat up car just like yours. And if you’re in the hospital or walking in the rain, you may realize that every breath is truly a gift. A gift knowing not that you are alive in this beautiful universe, but you are in fact the universe expressing itself in physical form with consciousness. You are connected to everyone and everything.
- Lay off that snooze. Marcus Aurelius said,
“At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work—as a human being. What do I have to complain of, if I’m going to do what I was born for— the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?” Full quote here. You have a life to live; a good life with meaning. There is a time for rest and a time to wake, so don’t wallow in the comfort of those covers because nothing great has ever been accomplished without the test of adversity and the opportunity to utilize your strength. - Open your mind, let it rest, let it revive. Take some time to sit in silence every morning and let your mind come to homeostasis. Clear your mind and focus on the breath. Give rest to the neurons that have been constantly firing, and open the door for new connections to form. My favorite Zen quote is that “you should sit in meditation for twenty minutes a day… unless you don’t have time. Then you should sit for two hours.” In all honesty, I do not usually get twenty minutes of meditation in and I think the chronistic aspect of this will vary from person to person. Start small and work your way up. If you decide you want to be a runner, you don’t start with 20 miles. Instead you begin with one and work your way up. If you want to be a swimmer start with a couple laps. If you want to be a reader, start with a couple pages a day and if you make it a habit or part of your daily routine, you will naturally progress from there with ease. I just make sure I get at least a few minutes in. I shoot for five while the coffee is brewing, but may go longer depending on the day. If you’re looking for a good book on mindful, check this out: Coming to Our Senses.
- Get your body moving. There are so many ways to accomplish this and I encourage you to find something that is tailored to your specific interests and needs. I do something real simple. It’s just some light yoga style stretches, and the movements may change day to day depending on how I feel. When I do my meditation, I like to sit on my knees and feel the stretch within my quads, knees, and ankles. Later, I’ll add some cat/cow in and maybe some light neck circles and arm circles. I like to use a natural cork yoga mat, and some cork yoga blocks. I may sometimes improvise with some qigong as well in addition to my meditation. But a simple walk down the street or even onto the back porch might work for you. For others, it might be five minutes on the exercise bike or some foam rolling. You don’t have to go crazy with it but do find a way to loosen up your body.
- Hydrate. Water is the basis for all life on Earth. Furthermore, your body is made of about 60 percent water. Drink a full glass when you wake up and you will immediately feel a difference. Hydrating yourself early in the morning will support healthy brain function as it helps cells communicate and clears out neurotoxins. Drinking enough water everyday will also support the circulation of oxygen and nutrients in your blood stream, protect your organs, lubricate your joints, and make your skin glow. Prime your body by kicking off the day with a tall glass of water.
- Focus on the enjoyment of developing skills. First you must find your why, or as Alan Watts puts it, “What makes you itch?” Everyone has a passion and a purpose in life, but it often takes some deep introspection to figure out the things that give your life meaning and fulfillment. If you’ve found your why, you can proceed to work towards (or maybe play is a better word choice) developing the skills that will assist you in accomplishing your goals. Don’t look at this as work, but look at it as play. I think one of the major pitfalls of modern society is that the vast majority of adults have forgotten how to play. Whether you’re developing skills purely for recreation, or you’re starting a new business, don’t forget to keep an open mind and have fun with your craft. Do what you do for the sake of doing it, and positive results will follow organically. I am a part time guitar teacher, so I usually like to wake up and play guitar for about half an hour after some brief mindfulness. Recently however, I have really been enjoying reading, so I will often read and write in the morning, and then spend some time on guitar in the evening. I would love to know about your passions and what you are working on (or playing with), so let me know in the comments.
- Breakfast is for the body and the mind. After all of this deep thinking and skills development, you will need something to replenish yourself and support the personal growth that is happening within. As with all meals, think about your macro and your micronutrients. Macronutrients will fill you up. This is protein, carbohydrates, and fats. Eggs, chicken, fish, peanut butter, avocado, etc. Micronutrients provide you with the vitamins and minerals that are essential for a healthy immune system, brain function, bone health, and cell growth. Think, fruits, veggies, grains, dairy, nuts, and seeds. My go to breakfast at the moment is usually 3 eggs (cooked any way I choose) and a banana. Sometimes I will sauté some jalapeños and spinach or kale with it and always add cheese if I scramble them. I can make a wrap out of it or if I’m really hungry, I’ll also add a slice of peanut butter toast with blueberries and honey on top. Check out these links for some more nutritious recipes: Eggs and PB Toast, Smoothie, Breakfast Sandwich.
- Give yourself time. You might ask “how can I fit all of this into a morning routine? I’m a busy person.” The answer is simple. Make your physical and mental health a priority in your life. If you do, it will change all other aspects of your life! First, adjust your sleep cycle. Make sure you go to bed and get up around the same time every day. This will improve the quality of sleep that you get. Next, wake up at least two hours before you have to leave for work. This will give you peace of mind knowing that 1. You don’t have to rush out the door and worry about being late, and 2. Your job isn’t the first thing you have to do or focus on in the morning. You can instead focus on your personal development and even enjoying your hobbies. So get to it and stay consistent. Now you’re ready to go about your day with a clear head, a relaxed body, and the positive mindset you need to tackle anything that comes your way!
Mindful Explorer 