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  • Meredith Waller

Revisit Your Morning Routine

Updated: Aug 30

What is the first thing that you did this morning? To be honest, mine was to reach for my phone and begin scrolling through emails, and I know better. I know that what we do first thing in the morning sets the tone for our entire day, and tuning into the news or immediately adding to our to-do list is far from setting a peaceful stage.


As discussed in previous blogs, we have an amazing capacity to rewire our brain and structured repetition can be extremely helpful. If my brain knows that the first thing I’m going to do everyday is read the news or my emails, I may start feeling anxious or have physical symptoms as soon as I wake up. Is this true for you? If so, the good news is that we can always make positive changes! And even if you aren’t experiencing negative symptoms or stress related to your morning routine, I find there is usually room for additional positive or mindful activities in all of our days.


So, what is my ideal morning routine? If I am really being intentional, my ideal morning routine involves getting up and doing yoga or going for a run, showering and having a breakfast that makes my body happy before I sit down in front of a screen. This may work for some people everyday, but I need days with less intense beginnings, too. Today I am sharing some positive ideas for revamping your morning routine. Do 1-3 of these seem like a positive addition to your morning routine? If so, remember to stick to them for at least 3 weeks, so your brain begins to consider it a “habit” and it feels easier to complete.


If I need more calm to start the day, start with:

  • Focusing on your breath

  • Mindfulness (what do you hear/ see/ smell/ feel/ taste)

  • Listening to a guided meditation or progressive muscle relaxation


If you need more movement to start the day, start with:

  • Your favorite exercise activity

  • Stretching

  • Walking or playing with a pet


If you need more positivity to start the day, start with:

  • Music, feel free to dance if you want to

  • Listening to a favorite podcast

  • Journaling (gratitude focus)


If you need more focus to start the day, start with:

  • Creating a to-do list of top priorities/ goals for the day

  • Meditating for 5-10 minutes

  • Set time without distractions (phone, tv, etc.)


Oftentimes we can fall into the habit of doing whatever is fast and easy. Breakfast is on the go, coffee is on the go; we can hit the ground running and that does not help our stress levels. 2020 and the pandemic have drastically reshaped our days. Whether you are working from home or have a new schedule at work, it may be the perfect time to revisit routines. Do you have more time for a healthy breakfast? Could the extra time you're saving on a commute be spent in a positive way?


I hope you have a lovely day!

-Meredith