Easy Morning Rituals That You Can Actually Do

go out

Dr. Gallagher points out that there is data to suggest that enjoying natural sunlight in the morning is actually good for you. Research shows that spending time in the sun can improve your mood, sleep, and immune system. (Be sure to wear sunscreen.)

Keep your phone in do not disturb mode

There is perhaps no better way to start your day than without a phone call. Dr. Gallagher noted that research shows that taking a break from social media for 30 minutes to an hour can reduce anxiety and improve sleep. Research also shows that blue light from your phone can cause cortisol levels to rise, making you more stressed. So consider leaving Do Not Disturb mode on longer when you wake up.

meditation

From stress reduction to physical relaxation, the benefits of meditation are well known and numerous. Dr. Gallagher recommends looking into meditation to start your day with purpose and clarity of mind. “Meditation, even for a few minutes, is really good for our minds, bodies, and more,” she says.

How to adjust your morning routine to make it work for you

It depends on each person and their lifestyle, but Dr. Gallagher says don’t overthink creating a morning ritual. It can be as simple or strict as you want, as long as it makes you feel good. “You have to find the right thing,” she said. “I always know when I [do my morning ritual]. Because I’ve taken the thought out of it, and because I know it makes me feel good, it’s self-reinforcing. So even if I stay up late, I know I’ll feel better if I do [my morning ritual]”.

How to stick to a morning ritual

If you decide to sleep in instead of going to Pilates in the morning, or you just don’t want to have a brain dump with your morning coffee, don’t be too hard on yourself. Life is always happening, and staying flexible is key to maintaining a morning ritual you really look forward to.

As you tailor your morning routine to your chosen habits, Dr. Gallagher recommends choosing something that makes you feel good to help stick with it. “Think about what [morning ritual] “You want to add something to your life,” she said, “What can you add to your life? What does that look like? It’s thinking about what healthy habits you want to incorporate into your life.”

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