Rebalance Your Morning, Recharge Your Day
As we head into November, I feel like I’ve landed again. September and October were a whirlwind of travel, weekend adventures, and a lot of fun – but being away from home, it's easy to let routines slip. It's almost like parts of my usual rituals go on vacation too!
So, it's a relief to feel rebalanced, re-engaged, and more intentional again.
These are the habits I know make a real difference, and most of them start in the morning. I believe that morning routines are one of the best ways to set ourselves up for a day with positive momentum.
Whether we're tackling challenging tasks or just facing a packed schedule, a well-planned morning can infuse us with energy, focus, and that "can-do" optimism we all need.
Here's a look at what works for me and a few ideas for you to try if you’re crafting or evolving your own morning routine.
1. Mindset First
Strategy 1: Avoid looking at your phone first thing.
I know, it’s tempting to grab it and check messages or scroll social media. But when we start our day this way, we instantly shift into reactive mode, often triggering our stress response and creating anxiety. So, try giving yourself a few phone-free moments to wake up on your terms.
Strategy 2: Start with 10 minutes of mindfulness.
This could be meditation, simple breathing exercises, or even a brief gratitude list. Whether you follow a guided app or sit in silence and write, these few minutes can help ground you, set a calm tone for the day, and enhance your ability to focus on what truly matters.
2. Morning Sun & Movement
Step outside and let the morning sun do its magic. Exposure to sunlight in the morning helps regulate our circadian rhythm and encourages the release of dopamine, our brain's "feel-good" chemical. And if you can combine this with a short walk, even better.
A walk doesn’t have to be long. Breathe deeply, let the fresh air fill your lungs, and let the sights and sounds around you draw you into the moment. For me, walking is also a time of creativity – my thoughts seem to flow more freely, helping me set priorities and start my day with clarity.
On days I’m not at the gym, I aim for a longer walk. But even a 10 or 15 minute walk is enough to get my blood flowing and prime my brain for the day.
3. Exercise That Feels Good
I find that mornings are the best time for me to exercise. Whether it’s strength training, a brisk walk or yoga, getting my movement in early provides all the benefits of exercise – increased blood flow, endorphins, better oxygenation, and, honestly, a feeling of accomplishment.
What’s most important is finding a type of movement that you enjoy and can stick with consistently. This way, it doesn’t feel like another task but a part of your life that lifts you up.
4. First Meal: Protein and Fiber-Packed
For me, a solid breakfast is key. Protein and fiber provide the steady energy I need to stay focused and feel good throughout the morning. With my schedule, I’m lucky to have time to prepare a hearty breakfast – sometimes it’s an egg scramble with leftover veggies, eavocado toast with smoked salmon, or a protein and fiber packed smoothie.
Starting the day with nutrient-dense, whole foods keeps my energy levels stable and prevents mid-morning cravings.
Building Your Routine – Try, Tweak, and Trust the Process
Now I recognize that I’m at a state of life where I can invest time in my morning routine. My kids are grown; and as an entrepreneur, I can control my work schedule. So it’s not uncommon for me to take 2 hours in the morning to fit in a short meditation, a short 1 mile walk outside in the sun, 45 minutes of strength training, and a good protein packed breakfast with nature’s carbohydrates.
When I’m able to do that, I start my day with an open book, feeling energized, calmed, and ready to crank.
If you’re balancing a packed schedule, start with just one or two new practices and build from there. The goal is consistency, not perfection.
Small steps, done consistently, can transform our day and gradually, our lives.