Four principles for a mindful morning, a productive day and a peaceful night.
“Buongiorno”
“Buenos dias”
“Kalimera”
“Bonjour”
In several languages, how you say “good morning,” is also how you say “good day” or “hello.” In essence, saying “good morning” is a standard way to greet another person any time of day.
Well, isn’t that something? A good morning is the same as a good day.
Are you letting the morning slap you in the face? Or are you rising to greet it with a firm handshake, a friendly smile and a warm greeting?
Better mornings make for better days and better days make for better nights and better nights make for better mornings.
Better mornings make for better days and better days make for better nights and better nights make for better mornings. I’m not sure which comes first but once you get the system in motion it’s really quite beautiful.
It makes me think about riding a bike. There are many factors to consider — maintaining balance, pushing the pedals, adjusting the gears, steering the wheel — they all work together to push the bicycle forward.
I like things in order so let’s start at the beginning: make a better morning. Below I share four principles for having a better morning. For each, I share a few habits you could try in the spirit of that principle. You’ll notice that, much like riding a bicycle, there is interconnectivity between these principles. One is not more important than the others and each is important to move forward.
Wake up at a consistent time.
Getting up about the same time every day makes it easier to get up at the same time every day. That’s like using the same word to define a word. But it’s true. Our bodies love routine.
Research shows that one of the best markers of good neurological health as we get older is consistent bedtimes. In fact, it’s the first two hours of sleep that are most critical for brain function. So, by keeping a fairly consistent wake up time (within 1-2 hours), we are more likely to want to go to bed at a consistent time and ultimately get a better night’s sleep.
Your evening routine will certainly affect your ability to wake up in the morning, but with this one as Maya Angelou says “Ain’t nothing to it, but to do it.”
Ain’t nothing to it, but to do it.
Maya Angelou
Get your mind right.
What is a right mind? Well, that’s up to you to decide. Do you need mindful and peaceful today or gumption and gusto? Spend some time in the morning thinking about that. Decide for yourself what kind of attitude and what kind of energy you are bringing to the day. Here are a few ways to do that:
Pick a morning mantra.
The mindset you choose in the morning will affect your attitude and choices throughout the day. One of my favorite podcasts is The Next Right Thing with Emily P. Freeman. She starts each episode reminding us that “our daily choices are making our lives.”
You cannot choose what the day will bring, but you can absolutely choose what you bring to the day.
Journal.
I love this option for slower mornings. I’m awake, but not quite ready to move. In the early morning, this is a great way to help your mind finish sorting the thoughts that were working their way through overnight.
Get morning sunlight.
If there is one thing that will boost your mood quickly, it’s a little bit of sunshine. So, a little sun in the morning, is a great way to start your day for that reason alone.
Exposure to sunlight can help regulate the natural circadian rhythm of our bodies, which help us to sleep.
Direct sunlight is best, which means no barriers like sunglasses or windows. Don’t look directly at the sun, no one needs to burn their eyeballs.
You could go for a walk, drink your morning coffee outside or write in your journal (oh my it’s all connected).
Learn more about the benefits of sunlight in
The Magical Pause of the Great Outdoors.
Move your body.
Movement can help prepare your mind and body for the day. It can help focus your mind.
Most days, I like “move your body” to mean getting a good workout and sweat session in. But, movement of any kind is beneficial. Do some stretching. Take the dog for a walk. Stand in the grass with your bare feet and feel the earth beneath you. Oh, that might be a mindfulness thing. You see, it’s really all connected.
Research has shown that people, especially women, who work out in the morning are more likely to maintain a healthy body weight. One reason is that most people are more likely to maintain their fitness routine if it starts in the morning.
The key here is to find something that you can do with consistency. If you tell yourself you’re going to get up and walk in the morning and you never do, that’s not actually helping you. Find something you can and will do. Some tips that can help:
Pick an activity you enjoy. Does that morning kick boxing class sound fun? Try it! Is there a running club in your neighborhood? Join them. Move your body and catch up with neighbors. Everybody wins.
Sign up for a class. There is accountability at play when you’ve committed to a class. You’re registered. It’s on your calendar. You could be charged if you miss.
Find a workout buddy. Or a few. I have workout buddies for different occasions. Some who encourage me to try challenging things like running a race, my neighbor who checks on me to make sure I’m signed up for OrangeTheory Fitness class regularly and friends who tell me they’re going to yoga so that I’m more likely to go. Sometimes, social pressure can be more motivating than your own goals.
Nourish your body.
I’m a super fan of breakfast. One, because I like it and it’s delicious. But also because it can create a foundation for good nutrition throughout the day. I shared some ideas for how to eat a healthy breakfast even on the busiest of mornings.
No matter what time you wake up or what time you eat your first meal, be mindful of what you choose and the nourishment it’s providing.
That might be:
Water to help flush out toxins from the day before and start hydrating. I love warm water with lemon. It’s like a warm hug first thing in the morning.
Warm water with apple cider vinegar for a boost of probiotics and antioxidants. It’s like a warm hug, with a tight squeeze. A little honey helps the vinegar go down easier.
Water with electrolytes for a boost of hydration.
A little protein shake to fuel your workout. Ope! There’s that beautifully connected system again.
“Buongiorno”
“Buenos dias”
“Kalimera”
“Bonjour”
“Good morning!”
However you choose to say good morning, I hope you choose to create a beautiful day.
Remember these four principles to create a good morning that turns into a good day:
- Wake up (at a consistent time)
- Get your mind right
- Move your body
- Nourish your body
Be well, my lovelies.
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