Morning Rituals to Boost Mental-Wellbeing (Diana)

Every day, the Earth performs a rotation around its axis. It is routine for the sun to rise and for it to set, just as it is routine for humans to wake up and go to sleep. There is something comforting in the consistency of this astronomical orbit, because it enforces a beginning and an end.

 No matter what “morning” means to you, whether it be at 6:00 AM or 2:00 PM, consolidating a relationship with your wake-up time can transform your overall mind space. If waking up is a stressful activity associated with anxiety for the coming day, it can reflect a lot about your current lifestyle. It may suggest a lack of control and organization, which likely follows into the rest of your daily activities. Giving yourself something to look forward to in the morning (like a nutritious breakfast, or coffee) and integrating some positive habits can help combat this stressful association!

Morning Rituals

1. Hydrate First Thing

Benefit: After a night of sleep, your body is naturally dehydrated. Rehydrating first thing in the morning helps wake up your body and mind, supporting better brain function and mood.

How To: Keep a glass of water by your bed and drink it as soon as you wake up. If you prefer, you can add a slice of lemon for a refreshing start.

2. Practice Gratitude

Benefit: Gratitude shifts your focus from stress and negativity to positive aspects of your life. This simple mental exercise can enhance your mood and overall outlook.

How To: Spend one minute reflecting on one or two things you are grateful for. You can write them down in a journal or simply mentally consider them while you’re getting ready.

3. Gentle Physical Activity

Benefit: Physical activity releases endorphins, which are natural mood lifters. Even a small amount can increase your energy levels and improve your mood.

How To: Incorporate a few minutes of stretching or a short walk into your morning. This can be as simple as stretching your arms and legs while still in bed or taking a brief walk around your home.

4. Limit Screen Time

Benefit: Reducing screen time in the morning improves mental clarity and focus by minimizing exposure to stressors.

How To: Try to avoid screens for the first hour of being awake, or whatever time block is realistic for you. Also, try to engage in non-screen activities like getting ready, reading, and enjoying breakfast.

5. Set a Small Daily Goal

Benefit: Setting a small, achievable goal for the day can provide a sense of purpose and accomplishment. This is especially important for those struggling with motivation.

How To: Identify one task you want to complete by the end of the day. It could be as simple as taking a short walk, calling a friend, or completing a work assignment.

Warmful Takeaway

Start with one of two of these morning rituals and gradually craft a routine that works for you. Introducing morning rituals does not have to be complicated or time-consuming, and it can easily help set a positive momentum for the rest of the day. Be kind to yourself and give them a try!

If you are feeling down and need support, please don’t hesitate to reach out to us at Letters Against Depression if you haven’t already. We send letters of hope and support to those who need someone there for them. You can request to receive letters here.


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Sunshine and Serotonin: A Guide to Summer Happiness (Gaile)

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Putting Yourself First (Elena)