Daily Regimen: Boosting Efficiency and Health
In today's fast-paced world, maintaining a consistent morning routine can be a challenge. However, for individuals who struggle with mornings and keeping a strict routine, a realistic morning routine with non-negotiable habits like meditation, journaling, and exercise can be short, flexible, and gentle.
The author of this article, for instance, has found a routine that works for them, and they share it with us. This routine is not perfect and varies, but it is realistic and empowering.
The author's morning non-negotiables include:
- Meditation: Spend 3-5 minutes doing a simple breath-focused meditation immediately upon waking, before using any electronics. Sit comfortably, notice your body, and follow the sensation of your breath in and out.
- Journaling: After meditation, take 5 minutes for gratitude journaling or a brain dump. Write down three things you are grateful for and then jot down any thoughts or goals for the day to clear your mind and set intentions.
- Exercise: Incorporate a brief exercise segment such as stretching, yoga, or light movement for about 5-10 minutes. The minimum exercise duration is 10 minutes of yoga.
The author finds these non-negotiables challenging but rewarding. Morning Pages, a journaling technique, is an indispensable part of the author's morning routine. This technique, recommended in The Artist's Way, involves writing 3 full pages of free writing. If the author cannot do Morning Pages, they do a 5-minute gratitude journaling session instead.
The author also uses the Insight Timer app for guided meditations. They meditate for at least 5 minutes every morning, using guided meditations and positive affirmations. The author finds their morning routine enjoyable and flexible, making it easy to maintain.
Cutting down on scrolling is key to building a healthy morning routine, according to the author. They try to avoid checking their phone or social media first thing to reduce distractions and stress. The author sometimes starts the day with coffee on an empty stomach and YouTube Shorts in bed, and other times with yoga stretches and journaling on their balcony.
Additional tips for success include keeping the routine short and adaptable to your energy levels each morning. The author recommends using sensory grounding techniques like the 5-4-3-2-1 method to manage anxious or scattered thoughts if mornings feel overwhelming.
Starting small (e.g., two minutes of meditation, five minutes journaling, short stretching) increases the likelihood that the routine will be maintained even on challenging mornings. Over time, these habits can create a gentle but effective structure that supports mindfulness, well-being, and energy throughout the day.
For those interested in learning more about Morning Pages, the author recommends reading "What Are Morning Pages? (And 20 Easy Tips To Start)" for an ultimate guide on Morning Pages.
- To support mindfulness and personal growth, the author suggests a digital detox by abstaining from phone and social media usage in the morning.
- For the author, a combination of short, daily practice like meditation, journaling, and exercise forms an essential part of their lifestyle, contributing to goal-setting, productivity, and well-being.
- In the realm of education and self-development, the author finds the Morning Pages technique, a journaling method derived from The Artist's Way, highly beneficial for their personal-growth journey.
- The home-and-garden environment plays a role in the author's morning routine; they sometimes meditate on their balcony or perform yoga stretches, creating a harmonious connection between their surroundings and their mindfulness practice.
