Words by Carlie Barlow, wellbeing expert
Morning rituals are an excellent way to set the tone for the day ahead. Starting your day on a positive note can significantly impact your mood, productivity and overall wellbeing.
Here, we’ll explore various practices you can add to your morning routine. We’re not suggesting you have to include every single one, of course. Pick and choose the practices that seem right for you, to help elevate your mood, and cultivate a sense of joy and purpose.
Make each day your masterpiece.
John Wooden, UCLA basketball coach
Jump to:
- Wake up earlier
- Hydrate
- Practise gratitude
- Engage in mindfulness or meditation
- Move your body
- Nourish your body
- Limit your screen time
- Listen to uplifting music or podcasts
- Connect with nature
- Set intentions for the day
- Cultivate creativity
- Engage with loved ones
- Plan something to look forward to
- Practise breathwork
1. Wake up earlier
Waking up early gives you the gift of time. Instead of rushing through your morning, you can savour it. Setting your alarm just 30 minutes earlier can allow you to engage in activities that uplift you, such as reading, meditating (more on that below), or enjoying a quiet cup of coffee. This peaceful time helps you approach the day with clarity and intention.
2. Hydrate
After hours of sleep, your body craves hydration. Starting your day with a glass of water can invigorate you, boost your metabolism and enhance your mood. Consider adding lemon for a refreshing flavour and additional vitamin C. Proper hydration can help combat feelings of fatigue and lethargy, giving you a natural energy boost.
3. Practise gratitude
Shift your mindset by taking a few moments to reflect on what you’re grateful for. Keep a journal by your bedside and write down three things you appreciate each morning. They can be as simple as a warm bed or a loved one’s support. This practice helps you focus on the positive aspects of your life, setting a hopeful tone for the day.
4. Engage in mindfulness or meditation
Mindfulness or meditation can ground you and clear your mind of clutter. Spend 5-10 minutes focusing on your breath, observing your thoughts without judgment. This practice reduces anxiety, increases awareness and can improve emotional regulation.
5. Move your body
Physical activity releases endorphins, the body’s natural mood lifters, whether it’s a brisk walk, a SPIRIT class (if you’re a David Lloyd Clubs member!), a game of tennis or a full workout. Find an activity that you enjoy and make it a regular part of your routine. Even a short session can make a big difference.
6. Nourish your body
A balanced breakfast that includes protein, healthy fats, and whole grains can sustain your energy levels and improve your mood. Consider options such as oatmeal with nuts and fruit, a smoothie packed with greens and protein, or eggs with wholegrain toast.
7. Limit your screen time
Many people reach for their phones as soon as they wake up, but this can lead to information overload and stress. Try to resist the urge to check emails or social media right away. Instead, dedicate the first part of your day to yourself. Engage in activities that nourish your soul before diving into the digital world.
8. Listen to uplifting music or podcasts
Music has the power to transform your mood. Create a morning playlist with songs that inspire or uplift you – we’ve put together a morning playlist for some AM motivation. Alternatively, listen to motivational podcasts that encourage positivity and growth. Engaging with inspiring content can energise you and stimulate a positive mindset as you start your day.
9. Connect with nature
If possible, spend some time outdoors as soon as possible after waking. Whether it’s a morning walk in a nearby park or simply stepping outside for fresh air, connecting with nature can have a calming and rejuvenating effect. Natural light helps regulate your circadian rhythm, promoting better sleep and improved mood.
10. Set intentions for the day
Taking a moment to set intentions can create a sense of purpose. Instead of making a to-do list, focus on how you want to feel throughout the day. Maybe you want to feel productive, joyful or calm. Writing down these intentions can guide your actions and decisions, helping you stay aligned with your desired emotional state.
11. Cultivate creativity
Engaging in a creative activity can be a wonderful way to boost your mood. Whether it’s writing fiction, drawing or playing a musical instrument, allowing yourself to express creativity can lift your spirits. It doesn’t have to be perfect; the process itself is what matters.
12. Engage with loved ones
Connecting with family or friends, even if just for a few minutes, can elevate your mood. Share a breakfast, exchange encouraging messages or simply have a chat. Positive interactions make you feel connected, fostering a sense of belonging and support.
13. Plan something to look forward to
Having something to look forward to can enhance your mood throughout the day. Whether it’s a lunch date, a favourite hobby or a cosy evening at home, planning enjoyable activities gives you motivation and excitement.
14. Practise breathwork
Before diving into your daily tasks, take a few minutes for breathing exercises. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This simple practice can reduce stress and promote relaxation, making it easier to face the day ahead.
In conclusion
Creating a morning ritual tailored to your preferences can dramatically enhance your mood and set a positive tone for the rest of your day. Experiment with different practices to find what resonates most with you. The key is consistency: integrating these rituals into your routine can lead to lasting changes in your mood and overall outlook on life. Remember, the way you start your morning can shape your entire day!
