MORNING ROUTINES TO START THE DAY OFF WITH A POSITIVE MINDSET
Grounding Exercises
Begin your morning by engaging in grounding activities such as energizing yoga, gentle stretching, or taking a mindful walk. These exercises help boost blood flow and release stress, setting a calm and centered tone for the rest of your day.
Mindfulness Activities
Incorporate mindfulness techniques like belly breathing, body scans, or journaling. These practices can help clear mental clutter and foster a sense of clarity and relaxation as you start your morning.
Gratitude and Intention
Take a moment to name three things you are grateful for and set one intention for the day. Expressing gratitude and setting positive intentions can cultivate a mindset of appreciation and purpose.
Screen and Social Media Management
Limit exposure to screens and social media in the morning, just as you would for at least an hour before bed. Protecting your mind from digital distractions allows for a more peaceful and focused start to the day.
Hydration
Drink water as soon as you wake up, before consuming any caffeine. This simple act of hydration helps your body reenergize and prepare for the day ahead.
Circadian Rhythm Support
Maintain consistent bed and wake times to support your circadian rhythm. Regular sleep patterns contribute to improved mood and overall well-being.
Actionable Morning Routine Ideas
· Before leaving bed: Perform a 60-second body scan or engage in positive visualization to gently transition into wakefulness.
· Hydrate & stretch: Drink water, then stretch for 5–10 minutes to activate your body and mind.
· Morning sunlight: Seek natural light exposure to boost your energy and mood for the day ahead.
· Grounding exercises: Energizing yoga, gentle stretching, or a mindful walk to boost blood flow and release stress.
· Mindfulness activities: Belly breathing, body scans, or journaling to clear mental clutter.
· Gratitude and intention: Name 3 things you’re grateful for; set 1 intention for the day.
· Limit screens and social media in the morning (as you would for at least an hour before bed).
· Hydration: Drink water when you wake up—before caffeine.
· Circadian rhythm: Keep consistent bed and wake times.
Actionable Morning Routine Ideas:
Before leaving bed: 60-second body scan or positive visualization.
Hydrate & stretch: Drink water, then stretch for 5–10 minutes.
Morning sunlight: Get natural light to boost energy and mood.
Nutritious start: Eat a protein-rich breakfast with healthy fats.
A tailored routine like this supports a calmer, steadier start to the day.
How to Plan and Execute an Effective Mental Health Day:
Set Firm Boundaries: Fully unplug from work emails, calls, and social media to avoid lingering anxiety.
Plan Ahead (If Possible): Identify activities that bring you joy or calm, such as reading, painting, or gardening.
Prioritize Rest and Self-Care:
Sleep in, take a nap, or enjoy a long bath. Allow yourself to rest without guilt.
Move Your Body: Engage in gentle movement like walking, yoga, or dancing to release tension.
Connect or Disconnect: Choose to either connect with supportive friends/family or enjoy solitude, depending on what helps you recharge.
Create a "To-Do NOT" List: Avoid chores, errands, and work-related tasks that cause stress.
Prepare for Return: Ease back into work by planning your workload for the next day, rather than dreading it.
