Morning Routines
A Morning Routine to invite the best day ever!
If you would prefer the (printable) google doc version, here you go.
As we embark on this class, I highly recommend committing fully to creating and sticking to a strong morning routine. I like to think of this as my “daily disciplines”. It’s truly the best way to start your day and then stay on track!
My dear friend Katie Dalebout, on her Let It Out podcast, used to ask her guests about their morning routines. It’s a great question ~ one that reveals a lot about a person. Katie absorbed bits of wisdom from each guest and evolved her own morning ritual over the years.
Like Katie, I love hearing about the rituals of successful people.* It’s no coincidence that those who thrive, often have a solid plan for their early hours. These first few moments of the day are precious, a time when creativity and inspiration flow.
How we choose to spend our waking hours (or even waking minutes) can set the tone for the rest of our day and indeed has the power to influence our mood, confidence, energy, productivity~ as well as the food we eat and other choices.
*By success, I’m talking about those who are happy, healthy, and content ~ not necessarily rich or famous.
Designing a morning routine is a personal practice, something we get to craft to fit our unique lifestyle. But one crucial step is addressing our addiction to gadgets (and yes, coffee too). So many of us reach for our phones before anything else, but that moment ~ before scrolling ~ could be so much richer, if we give ourselves a chance to process a dream, hear the birds, or just wake up sweetly.
All the way back in the spring of 2023 :) ~ I challenged myself to break-free from the morning scroll which I noticed had become a habit, a time consuming one. On the days I resisted the urge, I was so energized and productive. When I gave in, I’d feel like I lost time and my body was knotted from bad posture. And so, I set myself a couple of rules ~ look at the sky before anything else, and then journal before looking at Instagram. I came up with the name “scrawling before scrolling” ~ and it stuck! After 20 minutes of writing, the craving for Instagram wasn’t anywhere near as strong, and I found myself able to limit my scrolling time. I had given my brain time to wake up, my eyes had adjusted to natural light, and in my writing I had set some intentions that I knew I wouldn’t meet if I wasted time on my phone.
My friend Ruby tried it too and after just three days, she said the same thing. She compared it to wanting a cookie before lunch but committing to eating it afterwards - finding that after a hearty meal, the craving no longer existed. In other words, once we feel nourished, we don’t crave the quick fixes.
So, I’m inviting you to try this too ~ leave your phone alone for the first 30+ minutes of your day (OK, even 15 minutes, to begin!). Yes, you can still use it as an alarm, but let’s not make it the first thing we interact with.
*Every time I suggest this, I hear, "But it’s my alarm! I need to check messages! I love Wordle!" I get it. But the truth is, we’ve been conditioned to believe our phones are urgent first-thing-in-the-morning priorities. They’re not. And trust me, everything can wait. You’ll find you do better at work ~ and Wordle ~ when you start your day more gently.
Remember, there’s no “one-size-fits-all” solution here. So please tweak the routine to fit your life, but definitely try the suggestions below and see how they resonate.
PART ONE: THE NIGHT BEFORE
Having a good morning really begins the night before, so ~
As soon as you’ve eaten dinner (ideally 3 hours before bed-time), brush your teeth and wash your face ~ this will help you avoid snacking/craving later in the day.
Take any calming/relaxing “potions” that help you wind down (magnesium, sleepy-time tea, (progesterone Rx if applicable), etc.)
Fill your water pitcher and kettle.
Lay out your yoga mat, put your journal and a working pen somewhere you will see/remember it.
Prep anything you’ll need for the day (outfit, breakfast, lists).
Set your phone to “Do Not Disturb,” with your alarm allowing enough time for a peaceful morning. Put your phone in another room (for real, keep it out of your bedroom). Try to be off your gadgets/screens an hour or so before you get into bed.
Perhaps write a little in your notebook ~ what went well that day, what you have to do tomorrow, how are you feeling, a mantra…
Slip into bed feeling calm and prepared.
PART TWO: MORNING IS HERE
Before getting out of bed, stretch gently ~ legs up toward the ceiling, wrists and ankles twirling. Be mindful of how your feet touch the ground.
Scrape/clean your tongue and have a little gargle - freshen up your mouth a little. Tongue cleaning is a non-negotiable for me.
Go to the window (or step outside if you are able), let your eyes gaze into the far distance, let the natural light fill you up.
Fold back your sheets with intention to air out your bed (you can go back and make the bed soon).
Move and stretch around your space ~ practice free flowing movement as you intuit what your body needs: flow and dance and wiggle and make some funny noises and say mmm and delicious. This is a sweet and gentle way to wake up your body.
If possible try to avoid even looking at a clock until now.
Hydrate with warm water and lemon/lime (leave your phone alone).
Squat, forward fold, twist… do whatever is necessary to get things moving. If this isn’t already happening, try to train your body towards an early morning bowel movement.
Smile at yourself in the mirror, even if you have to fake it at first.
Take a moment to sit quietly ~ whether it’s at the table, on your yoga mat, or by a window. Just breathe and be present. Take this moment to assess your internal “weather report” ~ what’s the reading on your very own barometer? With that information, what do you need right now?
Step outside or look at the natural light to reset your circadian rhythm. A short 15-minute walk can be transformative, but even if you don’t have time for a walk quite yet, be sure to look at the sky once again.
Journaling/Morning pages ~ The blank page is all yours, no rules other than you show up for yourself. You might write about gratitude, excitement, intentions, what you need to do, what’s in your immediate environment ~ or whatever you’re working toward. See what lands on the page ~ even doodling can be lovely. 10-20 minutes is ideal. Try to stay focused.
Move your body for at least 10 minutes ~ stretch, wiggle, have a kitchen disco, do some yoga!
If time permits, work on some home tasks ~ decluttering, tidying, cleaning, putting things away.
Only after all this, reconnect with your phone. Perhaps you’ll find your craving to scroll is much less by now. (Perhaps you would like to give yourself some limits around social media for the duration of this class?) Also, when you do engage with your gadgets, watch your posture and how your hands are holding the phone, and avoid slouching.
This routine is not about being an early bird, it’s about giving yourself quality time whenever you wake up. Even just 10-20 minutes of mindful preparation can help you feel so much more centered and productive.
Starting your morning with intention really doesn’t have to take very long (though if you want to, of course stretch it out) ~ it simply shifts how we spend those early moments. So, for the duration of this class, let’s pledge together to start (and end) the day with intention and leave the scrolling for later.
If you are still looking for ways to personalize your morning routine, I recommend looking up the people who inspire you and see if they have shared the way they begin their day. You might discover more new habits or rituals that resonate with you.
Here’s an article from The Guardian about morning routines.
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This is me and Katie chatting on her podcast, a while ago now: