For so many of us, this time of social distancing and living in quarantine has our normal routines all out of sorts. Whether you are now working from home, temporarily not working, have become a home-schooling parent or a combination of all these, any routine you once had has most likely been thrown far out the window.
I know the first week I was working solely from home I felt super out of sorts. I like the structure and routine of getting ready for work, my commute time and settling into my office for the day. Now that my commute is from one room to another and my schedule has become quite different, it’s been challenging to create a new normal. I also know that my motivation has been impacted by the uncertainty and anxiety of all that is going on and a resistance to getting used to a new routine that is hopefully just temporary.
Having a daily routine is one of the most effective ways to set yourself up for success. Typically, having a schedule and a plan creates more opportunities for feeling productive. Motivation can be different when you are away from your typical routine as well. Here are five morning rituals you can integrate right away to begin to set yourself up to ease into your day, to establish a mindset of positivity and way to embrace your “new normal.”
1. START YOUR DAY WITH GRATITUDE
When you begin your day feeling grateful, you set yourself up for feeling positive, calm and with a mindset of abundance. When you are grateful for what you have, focus on what is going well and feel the impact of gratitude, you remain free from anxiety.
Start the day using a gratitude journal and write down two or more things you are grateful for in this moment. They can be super simple, like waking up in a warm bed, feeling grateful for someone you care about, or for your health. Anytime you find yourself anxious or feeling a sense of lack or desperation, reflect on past days from your journal and notice the impact.
If journaling is not your thing, you can wake up and start the day simply by saying “Thank You.” You can express gratitude for your food before you eat or just silently state to yourself what you are grateful for in this moment. Beginning the day with gratitude creates an attitude of receptivity, positivity and hope.
2. USE A DAILY CENTERING PRACTICE
When you use a centering practice such a meditation, deep breathing, mindfulness, prayer or reading something inspiring, you create an opportunity to release yourself from any anxiety, stress or other mental and emotional discomfort. Whatever practice feels the most comfortable for you, dedicate 5-30 minutes to this. When you feel centered and grounded, you are more likely to feel resilient and focused throughout your day.
Simply connecting to your breath, meditating, praying or reading something inspiring creates a connection to the present moment where you are free from anxious thoughts about the future and feelings of regret about the past. When you can stay grounded, centered and focused in the present moment you create a feeling of true freedom and an opportunity for joy. Don’t we all need that at this time—and really all of the time! This is a powerful way to begin your day.
3. MOVE YOUR BODY
Dedicating a period of time to move your body in a way that makes you feel good in the morning helps to create energy for the day. This could be something very simple, like a 10-minute full body stretch, or something more complex, like a 45-minute workout. It could also be something in-between, like a 20-minute brisk walk.
Whatever you choose, let it be something that you enjoy, that makes you feel energized and builds momentum to make it through the day. If you are used to exercising at a different time of day, still take a few minutes to stretch or get your blood flowing in the morning. When you are working from home you are less likely to get in the amount of movement you would if you were commuting to work or taking your kids to school. This extra movement first thing in the morning helps to build and grow your energy while burning off stress.
4. CREATE YOUR ACTION PLAN
When you create a plan of action, you set yourself up for success. When you do not have a plan, you might feel more scattered and disorganized. If you have a plan you will most likely be more productive. More importantly, having a plan creates a feeling of control and mastery. During these uncertain times, many people are feeling out of control due to all of the unknowns. This anxiety is toxic and can cause stagnancy.
When you create an action plan, you provide yourself with structure. This structure allows you to feel in control as you are leading yourself to where you want to go. This plan also creates a focus and a feeling of mastery. It feels really good to check things off of your to-do list! Every time you check off an action that was completed you are sending yourself a feeling of being rewarded. This builds confidence and motivation to keep plugging away at your action plan.
5. MINDSET VISUALIZATION
The last ritual is mindset visualization. When you put your action plan onto paper, take a moment and visualize yourself completing each item. When you place something into your mindset you are 90% more likely to get it done. This visualization is like a pre-rehearsal; therefore, your mind will be less resistant to it once the time arrives to get it done.
As you go through each item on your action plan and really see yourself completing it, notice any resistance you experience in that moment. How will you push through and ensure that you get it done? When you tackle any possible resistance early in your day while setting your mindset, you will be astounded by how the resistance dissipates and allows you to get more done.
Try implementing these five morning rituals and see how they help impact your day. These simple tools will become a habit as you practice integrating them daily.