How to Start Your Day with a Healthy and Joyful Morning Ritual
Open your eyes, grab your phone. Seems simple enough. Most of us have it on our nightstand. It’s a clock. It’s our news source. It’s our lifeline. So we wipe our eyes and scroll or check our email or check the headlines or latest tweet. Seems innocent enough. But is it? Consuming news first thing in the morning can negatively impact the rest of our day.
What if we told you it didn’t have to be that way?
As we approach our third season of the Health: It’s Personal Podcast, we are aware of the continuous threads that weave their way through all aspects of health. One of the most common messages relayed by guests and experts is starting the day with intention. Life is busy and as the pandemic stress lessens, the expectation of living life with pre-pandemic fervor is there… looming.
Take a deep breath—we’ve got you!
In our parenting series, Psychiatric Nurse and Mental Health Coach, Sarah Baxter, explains that filling our bucket, (or cup as the HIP team refers to it) is one of the most important aspects of our day. So much of our energy, mental capacity and center is depleted throughout the day (our bucket is becoming empty). How do we fill it? Nutrition, exercise and mindfulness practice are great places to start.
Many of us don’t have a morning ritual. Instead, we put our feet on the floor and hit the ground running, or we have in our minds the way we’d like the day to go and try to incorporate some aspect of it into our day. The thing is, how we start our day matters. Our team (The HIP Team) has been making so many amazing strides in this area over the last year—largely due to the advice from our incredible guests—but recently, we decided to go full-force and create a dream routine for ourselves. We’ve already seen a measurable impact on our energy, productivity and peace, and we’d would love to help you dedicate 15 minutes, 30 minutes or an hour each morning to doing the things that fill you up as well.
Wondering where you will find an hour? We were too! Turns out that getting up 30 minutes early isn’t as hard as it sounds, and eliminating mindless scrolling or checking email made up the difference. We jumped right in and carved out an hour each because we are worth it—AND SO ARE YOU! However, start where you are comfortable. Even if you only have an extra 15 minutes to dedicate, you can still make a huge difference in the way you start your day.
In our very first episode, Michael Miller discusses something that none of us realized would become so influential for so many people throughout the podcast - his morning ritual. If you’re curious about Michael’s Morning Ritual, he first starts his day with mindfulness exercises through the Insight Timer app - particularly their five-minute morning gratitude meditation. Since he’s efficient, he does this while his coffee is percolating! Check out the rest of his ritual HERE.
Want to start your own dream routine? Your new routine will be as unique as you are, so we recommend getting started by asking yourself the questions listed in the graphic below:
Your Morning Ritual
Once you answer these questions, determine the time you have to spend (15min, 30min, or 1 hr.) and you can begin to build your morning ritual. Don’t feel bad starting small to get into the habit. You can always add to it later.
Click the button below to find our list of ideas to create a personalized morning ritual that will fill your cup and change the way you feel each day. Build it with a common theme (productivity or mental health) or do a little something for each aspect of your life (ahhhh, balance). How much time you spend on each item is up to you.
There is no right approach because, as you know—Health: It’s Personal.
Body
To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. -Buddha
Physical health is the most precious gift that we often take for granted. Protecting this treasure impacts how long we live, how we feel while we are here.
Former Sgt Royal Marine Commando, father of four, author, coach, and CEO of The Man Coach, James Boardman illustrates the importance of the physical aspect of our morning routine. In his episode, he shares his experience with PTSD, mental and emotional health and his ability to turn passion into purpose. He helps men suffering from identity loss find their true purpose, something that he experienced through his journey with depression. This work is largely about physical activity—namely running—but the same overall concepts can be applied to any area of health!
James sees his morning routine as a warm-up for life. He uses four pillars when creating one:
Activity - 10-30 minutes of any sort
Gratitude - he calls this is the anchoring of our lives” because it connects us with what is going on around us and clears our minds
Mindset - this triggers our minds and primes us (think chapter of a book, meditation, ted talk, etc…)
Certainty - this component, he claims, smashes anxiety to the ground. What are the top three things you need to focus on today, this week? What is your mission?
While all of these pillars carry equal weight, James knows that in order to feel his personal best, he must be physically active. He documents his morning run in his vlog where he combines his physical activity with connection and gratitude.
Moving Your Body
Below are a few of our own suggestions for how you can get started in planning your own new morning ritual:
Interested in making physical activity part of your morning ritual? How might you spend this time in your own morning routine? Healthlink BC has a pretty extensive list to help you get started.
Not into fitness? Lift yourself up or grab a partner and dance your heart out to your favorite song to improve your physical and mental wellness. We LOVE 30-Second Dance Parties with the HIP 30-Second Dance Party Playlist.
Not a dancer? Here are 40 Ways to Exercise Without Realizing It.
Nutrition
Once we spend time moving our bodies, how might we fuel them? Chiropractors Nick Sheeran and Jo Wise note in their episode on functional nutrition that education is an important component of their practice. Supporting gut health and its relationship to physical health, mental health and immunity make a difference in the daily lives of their patients.
One common practice that often helps their patients maintain a healthy gut is what they call JERF: Just Eat Real Food. They recommend getting a wide range of ingredients in order to get lots of prebiotic foods in the system. Jo suggests, when at the grocery, filling a basket with as many different colored fruits and vegetables as possible—aka the rainbow.
Many studies support the notion that eating the rainbow can help you to live a longer, healthier life. To learn more about how phytonutrients color our foods and impact your health, check out this article from Harvard Health.
Scientists Dr. Bonnie Kaplan and Dr. Julia Rucklidge echo this sentiment based on their extensive research presented in their book The Better Brain: Overcome Anxiety, Combat Depression, and Reduce ADHD and Stress with Nutrition. They share how the soil in which we grow our vegetables makes an impact on the quality of the produce and that supplements might be needed for optimal brain function, as well as how most soils across the globe are now devoid of many of these necessary nutrients and minerals. Their book includes recipes and nutritional supplement research to guide and educate us on this seemingly small routine that can lead to a big change in the way we think and feel. Plus, there’s lots of fascinating science involved, which we love—but it’s presented in an accessible way!
Educating ourselves is one thing, and implementing that knowledge is quite another. Grocery lists and trips, recipes, chopping, cleaning and pleasing everyone might seem impossible, but there’s no need to fret. Cookbook author Brittany Williams shares her inspiring journey of losing 125 lbs in her latest title Instant Loss on a Budget: Super Affordable Recipes for the Health-Conscious Cook. All of her books provide innovative and accessible recipes, grocery lists, and pricing breakdowns. In her conversation with the HIP team, she delves into the mindset change it took for her to make real lifestyle adjustments that ultimately led to a happier, more fulfilling and educational experience for herself and her family. That change started small and grew from there.
Even dedicating just 10 minutes of your routine each morning for breakfast and lunch prep can maximize your impact and help you to meet your goals, so we hope the great resources above have provided you with some nutritional inspiration!
How might we incorporate these practices into our morning routine?
Make a healthy breakfast.
Meal prep for the day or week.
Prepare your lunch for the day so you are not to tempted skip a meal or order out. Check out our Five Fab Brain Healthy Wrap ideas to keep it fresh and simple.
Incorporate micronutrients into your diet. Don’t know what you need? Consult your physician or naturopath, and pick up a copy of The Better Brain.
Brew your own kombucha, pickle vegetables, or start a fermentation project. Chef Paige Hillebert recommends Wild Fermentation by Sando Kats.
Create a shopping list that incorporates fresh fruits and vegetables.
Mind & Spirit
Every time your mind shifts, your world shifts. - Byron Katie
Mindfulness practice can take many different forms. A long walk, deep breaths, or time with your thoughts are just some of the many ways you can include it into your own ritual. Though there are many stereotypes out there on what mindfulness entails, most of the time it’s actually quite simple and practical.
Meditation
Mindful meditation is good for our hearts as well as our bodies and minds. When meditating for as little as five minutes, we can reduce stress, anxiety and depression. The brains behind the app Headspace not only share the convincing research but offer a free five-minute meditation. Haven’t found the right approach for you? Here are a few guided meditations we love.
Journaling & Discovering Purpose
Like meditation, journaling can clear our minds. Journaling serves many purposes and can untangle our thoughts to help us to reflect, grieve, or practice gratitude. It can also feel vulnerable, but the best part is, there is no right way to do it.
Participating in pageants for much of her adult life, journalist and Miss Wisconsin USA 2020, Gabriella Deyi shared with us how discovering her “why” sparked a renewed sense of self and impacted the way she treats her body. She previously lived under the misconception that her value was determined by how she looked on the outside. After learning her “why,” she transformed into the best and most balanced version of herself.
Douglas LaBier, PhD agrees that there is A Hidden Link Between Your Life Purpose and Physical Health. Understanding your “why,” or purpose, takes time, reflection and a bit of work, but navigating life without one can lead to a false sense of security where you may be reliant on career goals, money and possessions—all of which can be taken away in an instant, leaving an empty sense of self and adding undue stress.
Writing break-up letters to debt is the philosophy that allowed author Melanie Lockert to get out from under crippling student loans. After sharing her reflective journey online, others all around the world chimed in with their debt stories and started the phenomenon Dear Debt. She uses journaling as a method to take positive steps and dream about life after debt. Melanie also reminds us that "you are not alone, and you are not a loan."
Journaling can be used as a tool to detect and correct symptoms in our bodies. In her episode about connection, Food Psychology Coach Rita Glynn shares her journey with health and wellbeing and explains how listening to our bodies provides insight into the relationship between food and feelings. She encourages us to have an appreciation for our symptoms and helps us understand the relationship between what we eat and how we feel. When we start paying attention to these symptoms, we are more able to respond in a way that feels manageable. Being a steward of your own health can make all the difference.
Rita suggests taking control of the mind-body connection in relation to the way we feel by journaling what we eat each day to document how we are feeling. Because she is a dancer, she is also a huge advocate for incorporating movement into our wellness practice each day in any way that suits us—walking, stretching, dancing, yoga, etc.
The HIP Team favorite journals:
Yoga
Mind, body, spirit. Yoga checks all the boxes. There are so many types and styles that it is hard not to find one that suits you.
What does the HIP Team prefer? Restorative yoga, all the way. Not a fan of yoga but want the same mental and physical benefits? Here are Ten Yoga Alternatives to Zen You Out.
Mindfulness practices can happen in any area of your life if you let it in. Author and educator Pauline Beaumont understands human psychology, the art of bread-making and the importance of appreciating each day. She feels there is a “synergy between therapeutic work, writing and baking bread that is fulfilling creatively and interpersonally.”
In our conversation during our coping series, Pauline shares the “symbolically rich” and scientific benefits of baking bread from whole ingredients and explains how taking care of yourself starts with the food you put into your body. As we live in uncertain times, especially as the COVID-19 pandemic has amplified our sense of balance, there is culture and comfort in crafting a simple loaf of bread.
Bread Therapy: The Mindful Art of Baking Bread
Putting it All Together
Unfortunately, there is not one simple way to build a morning ritual; however, crafting one that is true to who you are will make all the difference in how you feel about yourself, your life and the world around you each day. Give it a shot and see what it does for you!
HAVE A FABULOUS DREAM ROUTINE?
Please share on social media and tag us @thehippodcast #hipdreamroutine.