Developing A 5-Minute Mindful Morning Routine
Creating a meaningful morning ritual can help you have a healthier, happier, and more productive day. We know some mornings just feel too busy, and that’s okay—but you may find that purposefully creating moments of mindfulness more often (especially on those busy days) has a positive impact on your overall mental health.
Coach Jacqueline says, “If you have kids and mornings are too crazy like mine, work this into your evening routine or block out one Sunday a month to spend five minutes to yourself (easier said than done, I know!).”
Want to start your day feeling more focused, more grateful, and better prepared for what life throws at you? Try out the 5-minute morning routine below.
1. Start by waking up and NOT looking at your phone (easier said than done, we know!)
2. Say or write down three things you are grateful for.
3. Use one minute to focus on your breath. You can try a box breathing technique (breathe in for four seconds, hold for four seconds, breathe out for four seconds) or just focus on your natural breathing.
4. Use your next minute to think about your goals for the day. Your dopamine is stimulated when you take a step towards a goal. Before you even get out of bed, start thinking about one goal you will step towards on this day – not something you “should” do but something you want to do.
5. Use the rest of your five minutes to stimulate some oxytocin by connecting with a loved one. This could be snuggling your kids for a few minutes when they first wake up, cuddling with a partner, giving your pet some extra attention, or even connecting with a roommate by having coffee together. If you live alone, take this time to connect with your body: do a slow, easy sun salutation or some light stretching.