Self-care matters ... Establishing a morning routine
THE IDEA of waking up early, sitting down to breakfast, and writing a few pages in a journal sounds great. However, in practice, it rarely works out so cleanly. After a while, you start sleeping in a little more, then you skip writing, because you are in a rush to beat traffic. And who has time for breakfast, anyway?
Before you know it, you are back to your old ways. According to Dr Rivane Chybar Virgo, medical doctor and health and wellness coach, if you want to make your morning routine stick, focus on making it a habit.
Morning routines are built on having time to dedicate to yourself after you wake up. Chances are, that means you need to get up earlier. Whether it is journalling or just reading the paper with a cup of coffee, your morning rituals will not have the same effect if you are rushing through them because you got up late.
“The act of practising gratitude every morning can set a positive tone for your entire day and help you cultivate a more fulfilling and contented life. Gratitude is not merely a philosophical concept; it has a solid scientific foundation. When you express gratitude, your brain responds positively. Studies have shown that gratitude can lead to neurological changes, such as increased activity in the brain’s reward centre. This can reduce stress, anxiety, and even depression, making gratitude a potent tool for enhancing mental well-being,” Dr Chybar-Virgo said.
Including some stretching in your daily morning routine, she said, can also help energise you for the day. That could mean you can skip that coffee until mid-morning, when you might need it more.
“It can also help you go into the day with higher levels of confidence. This sequence can take less than 10 minutes, or longer if you want to stay in poses for a few breaths longer or repeat the whole sequence a few times. It can really make a difference in how both your body and your mind start the day,”Dr Chybar-Virgo said.
The first few hours after you wake up determines how the rest of your day goes. Establishing and sticking with it will help you stay focused and positive throughout the day.
Mornings are great for using affirmations; it is a perfect opportunity to remind yourself that the possibilities are endless, and it starts your day out on a positive note.
“Self-reflect and list your goals and areas you want to develop. Start with things about yourself to affirm and create statements you want to believe. Your affirmations and wording should be consistent with values important to you and your self-beliefs. You can write your own or find some prewritten; make sure they work for you,” Dr ChybarVirgo said.
When it comes to a morning routine, all you need to get started is your body and breath. Mindfulness meditation can even improve concentration and decision-making, studies have shown. Meditation involve breathing in and out through the nose. This fully engages the diaphragm, the main breathing muscle, and allows for a deeper and calmer breath.
“As you breathe in, the diaphragm contracts, drawing air into your lungs. The diaphragm moves down as it tightens, pushing the abdominal contents downwards and expanding the abdominal wall outwards. When you breathe out, the diaphragm relaxes and air passes out of the lungs, while the abdominal wall flattens,” Dr Chybar-Virgo said.
A good morning routine helps clear your mind. When you have time to declutter your thoughts and set clear intentions for the day, it becomes easier to decide what is most important. Clarity improves decision-making in both work and life.
Having regular morning habits creates consistency and reliable patterns. You l earn to start every day with intention and a disciplined mindset. This is the foundation for steady growth and success in your personal and professional life.
A morning routine that includes light exercises and a nutritious breakfast will give you a natural energy boost. Your body will wake up and recharge for the day ahead.
An even more structured morning removes the chaos that is often associated with the start of the day. You will find yourself with more time on your hands. With this extra time, you can focus on priority tasks without feeling hurried and allocate your time and resources for the day ahead.