It’s the 4 Step Morning Routine That Will Change Your Entire Day (in under 15 minutes!)

Peaceful. Peppy. Pleasant. Productive. Have you ever encountered a person like that early in the morning? How could people be so and cheerful in the morning? It was unfathomable to me.

Years ago my morning mood would have been best described as foggy, frustrated, and frazzled. I was the person who slept as long as I possibly could until my alarm went off and would then rush out the door to get somewhere on time. I was the mom who begrudgingly peeled myself out of bed once the kids woke up and would be thrust into the frenzy of the day, oftentimes without even a sip of coffee first.

When my son was four years old and I hastily dropped him off at preschool (in my pajamas and unbrushed teeth), I vividly remember seeing another mom bouncing out of her car (nicely dressed with freshly brushed teeth) calmly walking her child inside. She was always so put together. I’m not just referring to her neat appearance. She stood out because she looked so…READY. Ready and not rushed. What secret did she have that I didn’t know about?

I discovered the answers after reading a plethora of self-improvement and spiritual books. Most texts shared common themes and similar tactics on how to create a positive tone and mindset for the entire day. There two prerequisites that should be applied before you start the process. First, you should wake up about 15 minutes before you would normally wake up. Getting those extra minutes of sleep are not worth the chaotic precedence that will be set for the rest of your day. Secondly, you have to break up with your bed. Wait, don’t close the page yet! You only have to part ways in the morning– you can curl up and rekindle your cozy relationship at nighttime. A pivotal part of the process is immediately getting out of bed to begin this life-changing routine. You owe it to yourself to set time aside for YOU with no interruptions, demands, or responsibilities. You owe it to yourself to devote a small chunk of time to nurture your mind, body, and soul.

The following four-step formula is a quick, yet effective way in ensuring a positive start to your day. You can complete the routine in any sequential order that you want.

1. Sit in silence. (5 minutes)

Empty your mind of plans, worries, uncompleted tasks…you can deal with all of that later. Choose a comfortable seated position and close your eyes to engage in any (or all!) of the following stillness techniques:

Breathe/Meditate. Focus solely on the inhales and exhales of your breath. Feel the oxygen going into and out of your lungs and body. The 4-7-8 technique is one of the most popular deep breathing methods known in helping achieve calmness during times of elevated stress, anxiety, or difficulty sleeping. With your lips closed, inhale deeply through your nose for 4 seconds. Hold that breath for 7 seconds. Then, part your lips and while keeping the tip of your tongue pressed against the back of your two front teeth, exhale for 8 seconds. Repeat this process three more times to achieve optimal mental and neurological benefits. If you find yourself getting distracted, rest assured that that is totally normal. Just redirect yourself back to your breath.

Pray. Defined as a form of communication that takes place between the self and the sacred, studies have found that people who engage in prayer feel a decrease in stress, improvement in mood, and an alleviation of loneliness and fear. The practice of submitting your intentions and placing them into the “hands” of a divine power may bring forth feelings of hope, peace, and comfort.

Visualize. Think about what you want from your day or even from your overall life. Is it a particular thing? An outcome? A scenario? Once you know what you want, create a mental image of achieving this desired result. Go even further and try to even imagine sensory details that would play out in that moment if it were truly happening. Intricate details make the goal feel more attainable and realistic.

Conjure up positive images. Simply think about memories, people, places, and/or things that make you feel joy, gratitude, and serenity. Your mental photo album is a great way to displace any negative thoughts or feelings.

2. Move your body. (1 minute)

Wake up your body by doing simple movements to get the blood flowing and limbs nimble. Whether you choose to do stretches or some quick exercises, the hormones in your body that improve mood and reduce stress (endorphins) will begin to pump and boost your energy. You can keep it as basic as stretching your arms to the ceiling, reaching down to touch your toes, twisting side to side in a spinal rotation, moving your arms in circles, kicking your heels up to your glutes, or doing calf raises. If you want to kick it up a notch with more intense activities, I recommend any of the following: squats (who doesn’t want a firm butt?), jumping jacks, marching in place, alternating lunges, sit-ups, and push-ups. When you connect to your body and mind first thing in the morning it becomes easier to connect to everyone else.

3. Write. (5 minutes)

Keep a notebook or journal to write recordings of daily, mindful reflections.

Pick an affirmation for the day. Write a positive statement about your admirable, internal traits. The phrase “I am helpful” or “I am kind” are examples of affirmations. But go further– what can you do to PROVE that affirmation? Jot down something you can do to validate your assertion. Declaring it and doing it will leave you feeling empowered.

Set a goal. What do you want to accomplish today? What can you do to ensure that you meet your daily goal? Is there something you did in the past that you want to change for the better? Reflect on what you want to achieve and put it in writing.

List things you are grateful for. There is ALWAYS something to be grateful for. What about your life makes you feel happy or excited? What do you enjoy doing? What abilities, opportunities, or gifts do you have? Who do you feel blessed to have in your life? Ponder those questions and record your findings.

4. Read something positive. (4 minutes)

Look within yourself and determine how you want to feel or how you want your day to play out. Do you want to feel inspired? Do you want motivation for personal growth? Do you want to replace anxiety with peacefulness? Once you have your answers, find something to read that hones in on the outcomes you desire. You could take the time to delve into a self-help book, peruse a blog or article discussing self-improvement techniques, or simply read a daily devotional. Even a quick Google search for something motivating, encouraging, or insightful could yield an abundance of inspirational quotes to read and reflect upon. The most important thing is that you are choosing to fill your mind with positive content.

Below are a list of 14 highly recommended books:

For Self-Improvement/Personal Growth/Self-Help/Inspirational:

The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are– Brene Brown
I Thought It Was Just Me But It Isn’t: Making the Journey from “What Will People Think?” to “I Am Enough”- Brene Brown
On Fire: The 7 Choices to Ignite a Radically Inspired Life– John O’Leary
Make Your Bed: Little Things That Can Change Your Life…and Maybe the World”– William H. McRaven
The Happiness Project– Gretchen Rubin
The Miracle Morning– Hal Elrod

For Religion/Christianity:

The Holy Bible
Jesus Calling: Enjoying Peace in His Presence– Sarah Young
The Power of Positive Thinking– Norman Vincent Peale

For Spirituality:

The Secret– Rhonda Byrne
The Power of Now: A Guide to Spiritual Enlightenment– Echart Tolle

For Parenting:

How To Talk So Kids Will Listen and Listen So Kids Will Talk– Adele Faber and Elaine Mazlish
Between Parent and Child– Haim G. Gigot
Stop the Screaming: How To Turn Angry Conflict With Your Child into Positive Communication– Carl E. Pickhardt