Start Strong: How a Simple Morning Ritual Can Transform Your Entire Day

Good Morning

How you start your morning often sets the tone for the rest of your day. A mindful and intentional morning ritual can elevate your energy, sharpen your focus, and improve your overall well-being. Instead of rushing through the early hours or scrolling aimlessly on your phone, imagine a morning routine that fuels your body, mind, and spirit—helping you step into the day with clarity and purpose.

Here’s why morning rituals matter and how you can create one that works for you.

Why Morning Rituals Are Powerful

Your brain is highly receptive in the first hour after waking. This makes it the ideal time to establish positive habits and prime yourself for success. A good morning ritual:

✅ Reduces stress and mental clutter.

✅ Boosts energy and motivation.

✅ Improves decision-making and focus.

✅ Enhances your physical and emotional health.

When your mornings are intentional, your days tend to flow more smoothly.

Elements of a Great Morning Ritual

One of the best books I have ever read on this topic is A Beautiful Morning: How a Morning Ritual Can Feed Your Soul and Transform Your Life, by Ashley Ellington Brown. I give this book to every client. It is filled with real people who have created a morning ritual, each in their own way, because, let’s face it, there isn’t a one-size-fits-all routine. That being said, most effective rituals include some version of the following:

🌿 1. Start With Stillness

• Avoid checking your phone or emails immediately.

• Take 5–10 minutes for deep breathing, prayer, or meditation.

• Set an intention for your day: “Today I will approach challenges calmly and creatively.”

💧 2. Hydrate and Nourish Your Body

• Drink a glass of water with lemon to rehydrate after sleep.

• Eat a nutrient-rich breakfast (or have a light snack if you’re not ready for a complete meal).

🏃 3. Move Your Body

• Stretch, do yoga, or take a brisk walk.

• Even 10 minutes of movement can increase circulation and boost your mood.

📖 4. Feed Your Mind

• Read something uplifting or educational.

• Write in a journal: gratitude lists, goals for the day, or free thoughts.

🗓 5. Review Your Priorities

• Look over your top 3 tasks for the day.

• Avoid overloading your schedule—focus on what matters most.

If we create an oasis of calm through a morning ritual, we can carry that feeling within us, greatly increasing the chances that we will have a peaceful and positive day. ~Ashley Ellington Brown

How to Create a Morning Ritual That Sticks

1. Start Small: Begin with just 10–15 minutes. You can always expand later.

2. Pick 2–3 Anchor Habits: Choose core activities that make you feel grounded (like stretching + journaling + tea).

3. Prepare the Night Before: Lay out workout clothes, prep your breakfast, and tidy up your space so mornings feel easier.

4. Make It Enjoyable: If you dread it, you won’t stick with it. Add music, light a candle, or sip your favorite drink.

5. Be Flexible: Some days won’t go as planned. Do your best and let go of perfectionism.

Sample 30-Minute Morning Ritual

• 5 min: Hydrate + deep breathing

• 10 min: Gentle movement (yoga, stretching, or walking)

• 10 min: Journaling or reading something inspiring

• 5 min: Review daily priorities

The Ripple Effect of a Calm Morning

A morning ritual isn’t about doing more—it’s about doing what matters most to prepare you for the day ahead. With consistency, even a short routine can transform how you show up for yourself, your work, and others.

So tomorrow morning, resist the urge to hit snooze or dive into emails. Take a few moments to create stillness and set your intention—you might be surprised how much your day changes.

I see you, and you are beautiful!

1. _{Asana. (2025, January 10). Best morning routine: 21 steps for a productive day. Asana. http://asana.com/resources/best-morning-routine} 

2. _{Brown, A. E. (2018). A Beautiful Morning: How a Morning Ritual Can Feed Your Soul and Transform Your Life. Brown Creative LLC.}

3. _{Clarke, J. (2023, December 20). Fine-tuning your morning routine. Verywell Mind. http://www.verywellmind.com/morning-routine-4174576} 

4. _{Greenstein, L. (2017, August 9). The Power of a Morning Routine. National Alliance on Mental Illness (NAMI). http://www.nami.org/complimentary-health-approaches/the-power-of-a-morning-routine/} 

5. _{Norton, M. I. (2024, April 10). The research-backed benefits of daily rituals. Harvard Business Review. https://hbr.org/2024/04/the-research-backed-benefits-of-daily-rituals}