How to create a
Morning Ritual
without getting up at 5am
Simple, easy-to-implement practices to start your day in the the best possible way
How to create a
without getting up at 5am
Simple, easy-to-implement practices to start your day in the the best possible way
I’ve always been a morning person. Even as a teenager, when my brother and sister were sleeping in ‘til noon, I’d be up early. Maybe that’s why I joined the military - it certainly cemented that morning discipline if nothing else.
But it’s only in the last couple of years that I discovered the power of morning rituals.
The one thing amazingly successful people have in common across all walks of life is that they supercharge their mornings. Wanting some of that action, I dove right in, learning everything I could about other people’s morning rituals and putting them into action.
So why was I always tired? Why wasn’t I feeling better at life?
Oh yeah, because to fit in all this amazing stuff on top of a busy work and social life, I was getting up before 5am to fit in all in.
No thank you!
That’s the total opposite of what I think a balanced life is all about. A balanced life isn’t always about doing more and fitting more in. Sometimes, it’s about doing less. Or only doing the things that really matter to you.
Sure, if getting up at 5am, running 10 miles and conquering Everest all before breakfast is your thing, please be my guest. It’s not my thing and I’m a self-confessed morning person!
So what we’re going to do is look at a few practices that you can do in less than 20 minutes that will make sure your day starts in the best possible way.
Because you can’t control how the rest of the day goes but you can control how you start it.
A morning ritual is designed to
You always hear about successful people getting up at 5am. Totally not necessary. Unless that's your thing.
Just because it works for them doesn't mean it's right for you.
Sleep is important but, on its own, it won't make over your mornings.
Totally the opposite!
Make Your Bed.
Naval Admiral William McRaven, who has commanded at every level within the Special Operations community, said in a commencement speech at the University of Texas in Austin:
“If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.”
Plus, tidy home, tidy mind. Your room is the place where you start and end your day. Whether you are aware of it or not, the physical space in which you live and spend a lot of your time has an important role to play in how we behave. Our mind cannot live completely independent from our environment. Making the bed, even if it’s just straightening the duvet quickly, is one small step to creating a calm and organised space. And makes it much more inviting to get into at the end of the day.
Time <1 minute
Have a drink
No, not an alcoholic one!
You’ve been asleep for (hopefully) 8 hours and your body is dehydrated. Rehydrating is a simple way of boosting your energy first thing. Having a simple a glass of water will do.
Hot water with lemon is always nice and said to be cleansing and good for your metabolism. Or herbal tea.
Just give your system a bit of time to wake up before you hit it with caffeine so maybe no coffee...not yet anyway.
Time < 1 minute
Meditate
Mindfulness and meditation are becoming increasingly popular because, guess what, they work. Taking a moment at the start of the day before you get sucked into the world of social media and email and notifications gives us a sense of control and agency.
Meditation can be as simple as taking five deep breaths, filling your lungs fully. Pay attention to how it feels to draw in air and energy into your body. Notice where you feel the breath in you body.
Or, think about what’s coming up for you today for a moment and visualise the best version of your day. You can silently say “today is going to be a great day” to yourself.
There are lots of apps out there too. Personally, I love Insight Timer. Get access to more than 8,000 meditations totally free. Choose from guided meditations, music, or just use the timer function. As an added bonus, it tracks the number of days you’ve meditated for and literally gives you gold stars for multiple days in a row. Perfect for us overachievers!
You can sit on the floor or in a chair. Or, like me, lie in bed - just prop your head up on a pillow so you don’t fall straight back to sleep. And of course, make your bed afterwards.
Time ~5 minutes
Move
This doesn’t necessarily need to be a workout, although I find mornings the best time to exercise.
Just find some way to wake up up your body and get your blood pumping.
It could be as simple as one press-up. We’ve all got time for one press-up!
You could do a 7 minute HIIT routine - you can find lots of videos online - or a short yoga practice.
Or even put your favourite song and have a little boogey!
Time ~5 minutes
Journal
Writing is a great way for us to connect with ourselves and reflect. Getting into a habit of writing every morning gives a few moments to yourself before getting in the maelstrom of social media, email and the demands of the rest of the world.
There are lots of different techniques you can use so experiment to find ones that work for you. Here’s a couple of ideas to get you started.
Time ~5 minutes
I am grateful for
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3............................................................
What would make today great?
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2............................................................
3............................................................
Daily Affirmations
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2............................................................
3............................................................
3 amazing things that happened today
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2............................................................
3............................................................
How could I have made today even better?
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3............................................................
You've got your morning ritual. Now, you need to make the most of the day. A 90-minute Boost session is a great way to makeover your day.
About Us
I have the spent the past three years on a journey of discovery. I didn’t set out deliberately on that path…it just sort of happened! I had all these questions about how I wanted to live and what I wanted to do with my life. I learnt to pay attention to myself and to understand myself better, to understand my needs and desires, my strengths, my skills and shortcomings. I learnt that it's hard to pay attention to your intuition, to what your deepest self is telling you, when you are constantly on the go. I learnt to cultivate quiet time amongst the noise and that by taking time out, I had more time and energy for the things that really mattered to me.
I’ve been studying psychology, philosophy, behavioural science, evolutionary biology, physiology, yoga. I’ve been putting what I have been learning into practice — well, trying to at least — and I have been drawn to sharing this learning with others as a life coach and a yoga teacher and now through The Practical Balance.
Balance is our natural state of being. We flourish in this sense of equilibrium, the balance between challenge and competence, between effort and ease, cultivating a state of being where the body, mind and soul are at peace, neither complacent nor overwhelmed.
Thriving often means small, intentional changes to our mindset, motivation, and habits. Making these changes in ways that are aligned with our values and ambitions can create a powerful difference in our lives.
Learn to listen and live in tune with your natural rhythms. Get clear on your values, vision and the things that are important to you. Start managing your energy, not your time and productivity.
Vix Anderton
CEO & Founder