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.
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.
- Knee hovers
- Side plank on knees
- Table-top lower limb cycling
- Pilates spine twist
- 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: