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How To Create A Morning Ritual
A Simple Routine That Transformed My Life
Rey Castellanos
February 04, 2024
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Read Time: 5 minutes
Today, I want to share with you a tiny habit that’s had a HUGE impact on my life.
Before my days felt stressful, inconsistent and a bit like an emotional rollercoaster depending on the daily challenges that came my way.
Developing a simple morning ritual transformed my daily experience to one that is more focused, resilient and overall more enjoyable.
How you begin your mornings can set the tone for your entire day and make the difference between it being a productive day or a sluggish one.
A thoughtful morning ritual can center us, build momentum, boost productivity and put us in an ideal emotional state that serves us.
And no, you don’t have to have two hours set aside to ice plunge, sauna, sprint for a mile followed by a one hour meditation to get the benefit of a morning ritual.
You can create a ritual that works and takes less than 5 minutes to complete.
In this article, I'll explain why morning routines matter, share the one I am currently using, share others that have worked for my clients and teach you how to create one that can make a tangible difference in your life.
Table of Contents
The Problem
Everyone has a morning routine, whether you realize it or not. The critical question is:
Is yours serving you?
For most people, the typical routine looks like this:
A jarring alarm startles you awake. You grab your phone and begin scrolling before even getting out of bed. While rushing to get ready, you squeeze in a quick breakfast or coffee between emails and headlines. Before you know it, you’re out the door and commuting, still catching up on digital tasks.
A frantic morning tunes us into stress and scatters our focus. It triggers our fight-or-flight response, keeping us in reaction mode. We end up beginning the day on the back foot, our willpower depleted and priorities scattered.
For years, my morning routine was essentially the same.
What I didn't realize was that it was putting me in a reactive state. I'd wake up to emails and messages, and my mood for the day hinged on their content.
Good news started me on a path for a potential good day, but bad news started me off flustered, annoyed and/or overwhelmed.
Once off to a bad start, it took a lot of effort to regain a positive state of mind. It wasn't until later that I discovered a better way to start my day.
Why It Matters
The Science
An increasing body of research reveals how our mornings influence the rest of our day. One study revealed that positive morning routines with self-care not only boosts mood, resilience and life satisfaction, but also decreases anxiety.1
Conversely, exposure to negative emotional cues can prime individuals for heightened stress and anxiety, underscoring the enduring influence of the initial emotional state.2
This phenomenon is rooted in "priming," a psychological concept that explains how initial experiences trigger associations, emotions, and response patterns that persist and affect subsequent activities.
Once an emotional state gains momentum, it becomes more challenging to shift, as cognitive and emotional resources are already aligned in one direction.3
Simply put, how we spend the first moments of our day sets the stage for all that follows. By taking command of your mornings, you can actively influence your emotional state and performance with intention.
The Personal Impact
Stress in the morning can quickly snowball throughout your day, making minor issues feel bigger, impacting your mood, relationships, and even your overall productivity.
On the other hand, embracing a morning routine centered on inspiration, focus, and motivation fills your life with purpose and direction. It awakens a sense of empowerment, allowing you to face each day with confidence and resolve. This leads to personal growth, wiser choices, and more meaningful connections with others, resulting in a sense of fulfillment and a life well-lived.
Professional Impact
When a leader begins their day feeling overwhelmed or scattered, it's like a dark cloud looming over the team. The stress and unease they carry can't help but cast a shadow on interactions with colleagues or team members. Their impatience and short-temper creates tension, hindering communications and negatively impacting team morale, leaving everyone drenched in frustration.
On the flip side, when a leader begins their day with gratitude and patience, it directly influences how they interact with employees. They become more understanding and empathetic, leading to better communication and a greater appreciation for their team's efforts.
"Win the morning, Win the day."
How to Create a Morning Ritual
A morning ritual is more than just a routine; it's a purposeful practice you design to start your day on a positive note. When you infuse this routine with intention, it transforms into a ritual. It's all about giving yourself the care and attention you deserve, laying the groundwork for the day ahead.
Crafting a morning ritual doesn’t have to be complicated. My advice? Start simple. Ease into it rather than overwhelming yourself from the start. Through guiding hundreds of people in shaping their morning rituals, I've uncovered that the most impactful ones share key elements:
Intentionality: The heart of a ritual lies not just in the actions you perform, but in the intent behind them. Approach your ritual with mindfulness, savoring each moment and embracing the process.
Define Your Desired Emotional State: Your morning ritual has the power to define the day's entire mood. Ask yourself, how do you wish to feel? Calm, invigorated, inspired, productive—or perhaps a blend? The choice is yours, and it's a powerful one.
Enjoy It: A ritual shouldn't feel like a duty; it should be a moment you're eager to greet each day. It's an act of self-love and prioritization, a way to fill your own cup so you can more easily pour into others'.
Below are a few real world examples to spark your imagination:
A momtrepreneur I worked was juggling three young kids and craved time to herself, so we designed a simple yet effective morning ritual. Before everyone was awake, she’d mindfully make herself a cup of coffee (she cherished coffee) and savor it in solitude. This quick, 5-minute ritual kick-started her day her way, injected a tiny dose of needed self-care and paved the way for huge changes in her life.
My morning rituals have changed over the years. Currently, I’m focused on enhancing my writing and fostering grit. Each morning, I wake up making sure to not hit snooze, because even tiny moments of grit can compound over time. I start my coffee and meditate for a few minutes while my coffee brews. Then review my day and start tackling the day's most challenging task.
Here are some I’ve tried myself and have worked for others:
– Short Mindful Walk: Cultivates peace and connection.
– Inspirational Reading: Sparks creativity and inspiration.
– Stream-of-Consciousness Journaling: Enhances clarity and emotional release.
– Morning Exercise: Boosts energy and positivity.
– Gratitude Practice: Elevates mood and fosters gratitude.
– Mindful Breakfast: Promotes mindfulness and satisfaction.
– Creative Visualization: Instills motivation and confidence.
– Uplifting Podcasts/Music: Creates joy and motivation.
– Deep Breathing: Leads to calmness and energy.
Summary
Our days unfold largely based on how we start them. An intentional morning ritual centers us for productivity and purpose.
The key is starting small, being intentional and sticking with the practices that empower you. Invest time designing your ideal routine. With consistency, you'll infuse your days with greater meaning, focus, and intentionality.
Key Takeaways
– Morning rituals significantly impact our daily mindset and performance.
– Thoughtful rituals enhance focus, creativity, and overall satisfaction.
– Reflect on your personal values and needs to design your routine.
– Incorporate practices like affirmations, meditation, or reading.
Ideas for Action
– A morning routine becomes a ritual when you add intention.
– Start by identifying your ideal emotional state.
– Make it something you enjoy or look forward to and savor it.
Thought Provoker
As you move forward, ponder this:
How do you want to feel at the start of each day?
Notes:
I hope you are enjoying these articles. If you have any feedback to help me improve or have ideas for topics you would love for me to write about, please feel free to reply to this email.
Footnotes:
Wood W, Tam L, Witt MG. Changing circumstances, disrupting habits. J Pers Soc Psychol. 2005;88(6):918-933.
Mathews A, MacLeod C. Cognitive vulnerability to emotional disorders. Annual Review of Clinical Psychology. 2005;1:167-195.
Kuppens P, et al. The dynamics of emotion: A unifying approach to affective sciences. Emotion Review. 2010;2(4):383-393.