Going Outside
Dr. Gallagher points to data that shows getting natural sunlight in the morning can be really good for you. Studies show that sun exposure can boost your mood, sleep, and immune system. (Just be sure to wear sunscreen.)
Keeping Your Phone on DND
There might not be a better way to start your morning than going phoneless. Dr. Gallagher points to studies that show staying off social media for 30 minutes to an hour can decrease anxiety and improve your sleep. Studies also show that your phone’s blue light can cause your cortisol levels to rise and make you more stressed. So consider keeping that do-not-disturb mode for a bit longer when you wake up.
Meditating
From reducing stress to relaxing the body, the benefits of meditation are well-known and plentiful. Dr. Gallagher recommends looking into meditation to start your day with intention and a clear mind. “Meditation even for a couple of minutes can be really good for us—mind, body, all of that,” she says.
How to Adapt a Morning Ritual So That It Works for You
This will depend on each person and their lifestyle, but Dr. Gallagher says not to overthink creating a morning ritual. It can be as simple or as regimented as you want it to be, just as long as it makes you feel good. “You have to find the thing that is right,” she says. “I always know I feel better when I [do my morning ritual]. Because I’ve taken the thinking out of it and because I know it makes me feel good, it’s self-reinforcing. So even if I have a late night, I know I’ll feel better if I do [my morning ritual].”
How to Make Morning Rituals Stick
Don’t be too hard on yourself if you decide to sleep instead of going to your morning Pilates or you just don’t feel like doing a brain dump while drinking your morning coffee. Life happens, and being flexible will be key to keeping a morning ritual you actually look forward to.
And as you adapt your mornings to the ritual of your choosing, Dr. Gallagher recommends choosing something that makes you feel good to help it stick. “Think about what [morning ritual] you want to add to your life,” she says. “What can you add to life, and what does that look like? It’s thinking about what healthy habits you want to incorporate into your life.”
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