7 Steps to Build a Powerful Morning Routine
Your morning is the most sacred hour of the day. How you wake up and what you do in that initial hour can set the tone and decide how the rest of your day will unfold. Yet, it is unfortunate how most of us inherently reach out to our phones as soon as we open our eyes. It is a subconscious decision because it is a habit we have cultivated over the years. Not many of us realize how this seemingly harmless habit is affecting us.
What happens when you use your phone first thing when you wake up?
Your brain has billions of neurons that connect and communicate with each other through tiny electrical currents that travel through them and the enormous networks they form. When all these neurons are activated they produce electrical pulses. This synchronized activity results in a brainwave.
One of the four primary brain waves is the Alpha state. It is where you are almost awake, physically. It is a state of accelerated learning, relaxed awareness, and absorption of information unconsciously. When you wake up, your mind is in the alpha state. Any suggestion you make to yourself (affirmations or thoughts – positive or negative) is taken up and imprinted by your brain. When you use this state to check your phone the first thing in the morning, you rewire your brain to reduce productivity and affect how you feel or behave all day long.
- You rewire your brain to be highly distracted. Your brain starts releasing dopamine, and your nervous system goes into overdrive with every like, share, and comment.
- You train your mind to be reactive. You wake up in a highly relaxed state of awareness, but the minute you see bad news, an angry text message, or an email that stresses you – you are in a bad mood for the rest of the day. You are impressionable and almost in a hypnotic state on waking up. You cannot be in control of your day when you are constantly reacting to every situation around you.
Avoid using your phones and scrolling social media for at least one hour after waking up. Go on social media fasting for that time.
How can you change this and build a powerful morning routine?
If you wake up angry in the chaos of responding to life and lack of organization, it is exactly how the rest of your day will turn out to be. But if you wake up joyful, you will have a lot more energy and strength to handle the little problems that the day may bring.
We may think our day is going to be a certain way. But then life keeps throwing little obstacles and curve balls. We need to react, respond, and adapt to change. This requires tremendous energy. We are not speaking about physical energy, but emotional and mental energy that is highly dependent on the kind of morning ritual you follow.
You don’t need to keep it elaborate or excessive to last an hour and a half. You can also follow a 10 to 20-minute morning ritual. But keep it solid and follow it with discipline and consistency. Here are a few tips.
Have a fixed wake-up time
Your body follows the circadian rhythm. Having a fixed sleep and wake-up time will help you align with this. We have emphasized the importance of this sleep/wake cycle in the past. It governs various processes in your body from how you sleep, eat, digest, and secrete certain hormones, bowel movements, and detoxification, among other functions. Yes, once a week when you are partying and socializing, it is okay to sleep in the next day. But for at least 5 out of 7 days, try to maintain a routine.
Poop first thing in the morning
It helps you clean your system. Get done with nature’s call. In most cases, a well-functioning body and digestive system will make you want to wake up and immediately go to the loo to pass a motion. It is normal because when you are asleep, your body undergoes a detoxification process. This is why when you wake up, you have dirt between your eyes, morning breath, and a white coat on your tongue (shouldn’t be yellow). It is a sign that your digestion is complete, and all your waste is collected in your large intestine, waiting to be eliminated. That’s the beauty of a sleep-wake cycle. There is an automatic chemical signaling your hormones informing your brain that, “Hey, he/she/they are now in a conscious state. So let’s go to the loo you pass a beautiful motion.”
Finish your hygiene routine
You may do your oil pulling or brushing your teeth, get a shave, or take a shower. Follow your basic hygiene routine next.
Get that movement
This can include simple stretches, yoga asanas, pranayama, breathing exercises, running, hitting the gym, or Tabata. Anything that gets you moving. Being active in the morning can boost your blood circulation, pump your arteries and nourish every cell with the life force – oxygen. It wakes up your immune system and kickstarts your metabolism. When you simply wake up and reach out for that cup of caffeine you are only kick-starting your brain with the stimulant. Getting adequate movement also helps your mind and body to wake up and release endorphins (happy hormones) which help you stay positive and approach the day head-on.
Set your intention for the day
It may seem very airy-fairy for you. But setting intentions is powerful. It sets the tone of your day. Most people wake up and just respond to life by reacting. But when you have your intention, you set a purpose for your day to follow. When you do not set an intention, your day can spiral into chaos leading to you missing out on the most important things you need to do for self-care. It takes you two minutes or less or three minutes.
Ask yourself: What is it that I want to accomplish?
- I am not going to miss my workout
- I am going to be able to give so much of my time back to society
- I am going to call my mother/father/friend today and have a heart-to-heart chat.
- I am going to crack that work meeting.
Make it crystal clear. When it is registered in your subconscious, there is a very good chance it will materialize in your day. Remember setting intentions is very different from making a to-do list.
Make your to-do list (try to do this the night before)
Not having a to-do list can make you feel anxious and stressed because you may constantly stress about forgetting important tasks. We usually suggest most of our clients make this to-do list the night before. It helps you plan your day better and takes less than 5 to 10 minutes. Your mind is often cluttered with several thoughts, so putting your tasks on a piece of paper can help you bring some order and organization to your day. And do not forget to keep striking off the things you accomplished from that list because that can be very rewarding.
Pray if you can. It is powerful
It is a beautiful tool. It doesn’t matter if you are praying to God or the Universe, whether you are sending energy or asking for help. Prayer can be a powerful practice for your well-being and healing. Unfortunately, it is very underutilized. Most people don’t pray with faith and belief which is why many prayers go unanswered. So, place your complete trust and pray deeply.
You are now ready to begin the rest of your day
If you are intermittent fasting, you don’t have to force yourself to eat. Listen to your body’s hunger cues and break the fast right away. If you are not fasting, take the time out to prepare a good healthy breakfast. Find some ideas at our recipe corner here.
The idea is not to rush but to follow a ritual so that you can unfold the rest of your chores/work for the day calmly with good energy and positivity.
Think of it like athletes preparing themselves for a 100-meter race. There is always preparation before a big event. For you, your morning rituals are preparation for your big event – the day.
Powerful morning affirmations to recite
I am safe
I am whole and complete
I am healthy
I am abundant
I am happy
I am calm
I am free of any stress.
I am protected
I am guided
I am loved
Affirm with faith and belief and then surrender.
Now go and conquer your day.
ALSO WATCH: Episode 416 – Importance of Morning Ritual for Your Health
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