In every household, there is at least one family member who will wake up, shower, gulp down some coffee, and head to work with a sandwich or smoothie in hand. We have normalized being busy and our days pass by in a blur. Working weekends are now the norm. The myth is that if you aren’t busy, you aren’t successful enough. Granted, some people seem to enjoy this lifestyle but our bodies need a break, to recharge and rejuvenate. There’s a saying that if you don’t schedule breaks, your body will do it for you and it won’t be at a convenient time.

You don’t have to pack your bags and go on a vacation (though it would be ideal) to give your mind some much-needed rest. There are little everyday things that you can do to calm down and begin your day on a positive note. A slow start to your day is essential to arm yourself with happy hormones to carry you through for the rest of it. This is where morning rituals come in as they are shown to boost mental, emotional, and social health, leading to happier and healthier people. Here are our top five favorite morning rituals and how you can incorporate them in your daily life.

 

Stretch and meditate

You need a good stretch after you wake up. Your muscles need that to get ready for the day. Most of the aches you feel as you are sitting behind your desk in your office is because your muscles haven’t been used and need some attention. Unfortunately, many of us ignore this little habit and jeopardize our health. So, take out 10 minutes from your morning routine to give your muscles a good stretch. You can do a short YouTube workout or just some random stretches. Make sure you do them slow and easy so as not to strain any muscle. Then sit down to meditate. It can be as short as two minutes but practicing mindfulness through deep breath work is necessary to clear the constant chatter in your head. Once you get the hang of it, you will be able to meditate for longer without feeling listless.

Try journaling

All you need is a pen and paper to give journaling a go. You don’t have to be a writer to add this to your morning routine. The key here is to get things off your mind and clear your head. The sentences don’t have to be perfect. Just write down all your thoughts, feelings, and ideas. When you wake up, sit on your bed, take some deep breaths, and write a few lines. It’s as simple as that. Gratitude journals have become especially popular in the last couple of years. Numerous studies have shown the positive effects of being grateful. If the thought of writing a page or two intimidates you, start small. Pick up a notebook or use the Notes app on your phone to write down three things you are thankful for every day. However, be specific. If you’re thankful for your dog, don’t just write ‘my dog.’ What was it that your dog did that made you smile? Write that down.

Spend some time in nature

Take a deep breath and listen to all the birds chirp and sing. Go outside and take in the fresh morning air. If you live near a park or if your community has an open space, go for a walk and breathe in the scents of the trees and flowers. Take your dog out for a walk as well. A visit to a temple in your local area is a good idea too. The sound of gongs and the smell of incense and flowers are sure to fill you with a sense of joy. If you don’t have a backyard or even a park nearby, cultivating some greenery in your balcony and spending time in that space as you have your coffee or read the papers works as well. Some peace and quiet before the chaos of the day takes over helps to prepare your mind. The idea here is to be present in the moment. If you have a busy schedule, try walking up 20 minutes earlier to do this and you will see a huge difference in how you tackle your day.

Put on some good music

If you don’t have time for anything else, you will have time for music. You can indulge in this ritual even as you get ready for the day. Your morning routine establishes the tone for the rest of the day and including music in your morning routine has several advantages for your body, mind, and spirit. Studies have shown the influence of music on mood control. It also reduces the stress hormone cortisol in your body. You can significantly improve your mood and develop a positive outlook by listening to upbeat or relaxing music in the morning. It doesn’t matter whether it’s an instrumental piece that soothes you or one of your favorite energetic songs. Listen to what you like.

Make and have breakfast together

We undermine the importance of having meals together, as a family. Eating together strengthens bonds, fosters connections, and grounds you like nothing else. More often than not, due to different schedules, family members tend to eat at different times. It might not be possible to have lunch or dinner together every day but what if you could make a ritual of preparing and having breakfast together? It doesn’t have to be an elaborate spread—something as simple as toast and eggs can easily be whipped up in minutes. Use this time to talk to one another instead of scrolling through your phones. Could there really be a better start to your day than spending time with your loved ones?