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Wednesday, October 28, 2020

Plan your morning ritual

Capital Hydrotherapy’s Kirra Rankin shows us how to better manage and plan our morning rituals for the best possible start to the day.

We’re surrounded by change. Every week is unknown, and every decision’s outcome is pending. Everything seems uncharted, unfamiliar; we’re all slightly unsettled.

One thing that we can control is our morning ritual, or our morning habits. Do you have a routine yet? My recent Canberra Weekly columns have been about setting your day up with little healthy habits, and a morning routine is essential to start a productive day.

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Here’s a little planner, just for you! You can fill in your motivation for a morning routine, and fill in the gaps with which morning rituals you’ll start implementing. 

The trick is to choose a morning habit that is an instant “feel good”, time-efficient, realistic and repeatable.

If you’re stuck, here’s some time-efficient, realistic and repeatable suggestions that instantly make you feel alive and ready to rock the day:

  • A warm coffee/tea, be mindful about how it makes you feel
  • Two minutes of conscious breath work (breathe in for four seconds, and breathe out for five)
  • A two-minute cold/hot/cold shower (maybe work up to two minutes, starting off with 20 seconds!). Save the water in a bucket and put it in the garden
  • A 20-minute silent walk
  • Try going phone-free for the first hour of the day, or try using no social media until lunch time
  • Spend five minutes on a gratitude journal
  • Write down three priorities for the day
  • An at-home core circuit to relaxing music (see the workout below)
  • A yoga or group fitness class
  • 30-minute hydrolates or hydrotherapy session

Here’s a simple Canberra Weekly workout focusing on the core – you’re welcome to add it to your morning ritual – it’s simple and effective! Print the PDF here.

  1. Knee hovers
  2. Side plank on knees
  3. Table-top lower limb cycling
  4. Pilates spine twist
  5. Lumbar extensions

If you’re fit and healthy, I’d recommend doing the five exercises in three sets, with 10-12 repetitions each time. If your fitness needs nurturing, try for six repetitions and two sets. Try for three days a week, depending on how much time you have to start your day.

How are you going to change your morning madness? Let’s start managing and planning our morning ritual – why not today?

For more from Kirra Rankin:

Ian Cubitts
Ian Cubitts