Hi Sunshine,
How do you start your day? Is your first thought one that immediately leaves you stressed? Do you spend your mornings feeling frazzled?
How many times have you woken up, immediately checked your phone, sent an email, then a text? Maybe you turned on your TV, checked Facebook and Instagram, freaked out over something you read, and felt bad about something you said?
Then you have to feed the kids and the dog and pack lunches. You pour a third cup of very strong coffee and send another email—all before 7am. Is that really how you want to live your life?
Your Morning Routines Shape Your Days
Now I know we’re busy people, but can you see how a schedule like this could kickstart adrenaline? I sure can. I have my own variation of this story and it’s just as chaotic. When I hit the ground running, I generally feel unstable. And that’s why I want to help you rethink your morning habits with your well-being in mind. So without further ado, here are some morning ritual ideas to help you start your week the right way.
#1 Start Your Morning the Night Before
The best morning rituals start the night before. Write down your to-do list before you go to bed. Spending time writing down any important task(s) you need to complete the night before helps you wake up and start your day with intention. Believe me, it will make a big difference in your daily life.
#2 Use a Gentle Alarm
If you need to set an alarm, make sure it’s soft and sweet. There’s nothing worse for your adrenals than the blaring sound of an obnoxious alarm that immediately leaves you feeling stressed. Instead, choose something like a subtle chime that slowly brings you back into consciousness. Good morning, angel.
#3 Begin Each Morning with a Positive Outlook
Our first moments are our most open and sacred. They are the bridge between the subconscious mind and consciousness. If you’re like me, it probably takes a few minutes to feel present and in your body. You don’t have to be a morning person to kickstart your day with some positive thinking.
This is the perfect time to connect with your soul. Rather than tuning into the outside noise, go inside first. Silently give thanks and show yourself some much-deserved love. Begin each morning by blessing your day. How lovely, right?
Here’s an example of what I say upon waking: “Thank you for another day on this glorious planet. May I be happy, healthy, grateful, kind, and loving today. May I be of service to myself and others. Thank you. I love you. Have a beautiful day, sweet Kris.”
This simple morning ritual truly changes everything. It helps shift our perceptions about ourselves and the world around us. So much of our focus is often on what we don’t have or what’s missing in our relationships, jobs, or overall well-being. We wake up ready to judge and criticize. Wouldn’t you rather immerse yourself in happiness?
#4 Set an Intention Every Morning
I encourage you to allow daily gratitude, prayer, and blessings to shift that. While there may be circumstances in our lives that we can’t change, nothing can take away our freedom to choose our own thoughts. Your mind is your sovereign space and you are the leader of that kingdom.
This fundamental truth is one of the most important revelations we can have about our power. Love, peace, war, forgiveness—it all stems from a thought. And though it may seem small to begin with thanks, in truth, it’s revolutionary. Setting an intention every morning helps you start your day focused on the good that lies ahead.
#5 Drink a Juice, Smoothie, or Glass of Lemon Water Before Coffee
People always ask me if I drink coffee in the morning. The answer? Sometimes! But I always feel better when I put something healthy in my stomach before my tea or coffee. Drinking a smoothie with good fats and protein or a green juice loaded with vitamins and minerals helps me avoid overdoing the caffeine and all the crashes that come with it.
Try this tip, I swear it will change your day! And don’t forget to drink a big ol’ glass of water with lemon upon rising. The benefits are insurmountable and your liver and bowels will thank you.
#6 Take a Few Minutes to Eat a Healthy Breakfast
Eating breakfast every morning as part of your daily routine is a great way to start your day. Try out some of these healthy meals:
Starting your morning with breakfast makes a positive impact on the rest of the day.
#7 Write in a Gratitude Journal
Another great morning ritual is to write morning pages. One of the best ways to get to know yourself and practice loving kindness is to write about your thoughts and feelings. Talk to yourself on the page. Ask questions and listen for the answers.
If you have nothing to say, write “I have nothing to say” over and over until you do. Or try something like “If I did have something to share, what would it be?” Just get the conversation going. You’d be surprised how impactful a five-minute journal session can have on your entire day.
#8 Incorporate Morning Meditation into Your Routine
Before you roll out of bed and dive into your morning routine, take a few moments to take some deep breaths. Sitting in silence is a great way to embrace the healing space between thoughts. I always feel so comforted when I embrace meditation in my morning routine.
If you’re new to this practice, just sit in a comfortable position for 10 minutes and focus on your breath. When a thought comes (and it will), acknowledge it by saying something like “thinking” to yourself and then try to let it go (that may not be possible right away—don’t worry if that’s the case). You can also use counting or a mantra to anchor your attention. Try counting from 1-10. Again, if a thought comes, pause, say “thinking” and resume where you left off.
An example of a mantra I like to use is “I am love.” Do whatever works for you and don’t be hard on yourself. I recently took a workshop with one of my favorite teachers, Pema Chodron. Pema is a Buddhist nun who has been meditating for more than 40 years.
I nearly fell off my cushion when she joked about being terrible at meditating! (She has the best sense of humor and is one of the kindest, gentlest teachers.) She shared this with us so we would stop beating ourselves up for being sucky meditators. If Pema can have compassion for her practice, so can we.
Psst! If you want to dive right in and try meditating (or just take a new meditation for a spin), I’ve got a little gift for you. Fill out the form below for your free meditation!
Thank You, Kriss! The first thing I do is say thank you for one more day with my beautiful senior dog (who sleeps right next to me). That along gets me in a good mood to start my day
Aaaah Kris…..you are amazing as always!! You share such great information that is sure to help everyone be just that little bit happier each day. Thank you so much.
You are so adorable, Kris, and thanks so much for always spreading so much J♥Y! I have always, the minute I get up, I thrown on my shorts and top from the day before and gone out and walked the neighborhood for 1-4 miles depending on weather, then come back and taken a quick rinse off shower, and eaten breakfast. I will now drink that healthy smoothie Before Coffee and breakfast! It’s so refreshing and wonderful to be outside walking brisky so early, listening to all the birds, greeting all the early morning neighbors and dogs and kitties, when the air is clearer and fresher, and it puts energy in your muscles and heart!♥
Love Y♥U!
I like to start my day with an intention– anything from not getting caught up in too much stress at work to connecting with a loved one to just having plain good old fashioned fun. I think about this on my way to work and it sets a nice tone for the day. I often then like to end my days with gratitude for all that I have, including the wisdom, guidance, and humor from you, Kris. Wishing you a week filled with as many blessings as you give! (So that would be a lot). xoxo.
I once read one of those lists that are everywhere these days- 5 things spiritual people do before they get out of bed. It did resonate with me and I have these things as the label for my alarm. Gratitude, Intention for the day, 5 deep breaths, smile, Forgive yourself for yesterday. Those and a cuddle with each of my dogs is a recipe for a wonderful start to the day. Thanks for everything you do Kris.
Thank you.
A very practical & beautiful way of reconnecting with ourselves & our health.
I will definately try & put some of this in practise. Xx
Kris, I love this, and I am committing to starting a morning routine like this asap! When I was first diagnosed with breast cancer, I found your books, and you have been my inspiration since then! My life has been so hectic lately, I have stopped doing the things that help me the most. Saying I am too down to meditate or to journal…but this is when I need these things even more! As always you inspire me to stop feeling sorry for myself and to start living in the moment again! Thank you so much…I really needed this! xoxoxo
You just gave me a little boost, too, Ginny. xo!
Kris this is beautiful and timely for me. My cat recently passed away and I suddenly realised that my morning rituals were largely shaped around him. And that was peaceful and postive and loving. I have to create a new set of morning rituals. I’m still evolving those. One I adopted over the last few weeks is to draw a card from your love notes and make that my affirmation for the day. I usually spend a few minutes thinking ‘what is the message for me on this card today?’ I also have a light but super healthy breakfast. I like the idea of getting fresh air and gentle exercise first thing. I’m motivated to develop some new rituals! Thank you
Blessings to you & your sweet cat.
I find this to be more helpful. I am one of these people who have not use the right tools to make days better. Thanks to you, I will keep improving my body to make my day great. Thank you for your help, Kris! ^_^
Hi Kris,
I totally agree with your juice before coffee regime!
And I love the writing one too – in fact I spomtaneously wrote in my journal this meaning (usually i write in the evenings) and I feel amazing – so funny to see your blog after doing just that!
Thanks as always for inspiring positive changes XX
Most days when I wake up I play a song for my son who sleeps nearby….lately it’s Barry Manilow’s “Looks Like We Made It!” My son and I have a good giggle from it and spend the time connecting and cuddling. It’s such a fantastic way to start my day in a positive way. We also try to include our two dogs into that cuddle time and give/receive lots of doggie kisses and nibbles.
I love all your tips Kris and plan to unearth my old juicer here soon and give it a whirl! I’m always inspired by your wisdom. Thank you!
Hi Kris 🙂 Firstly I loved this post as I do all of your posts! Truly inspirational Thankyou 🙂
I start my day as you do with a beautiful alarm melody, thank my angel and guides for their protection, healing and guidance. Thank the universe for this glorious world and ask for love and light to be sent to me.
I drink 500ml – 1litre of water before my coffee! Yes I know but must have a coffee.
I then do 40 minutes of combined skipping, Tabata/Hitt workout and stretching.
As I am a raw vegan I always have a smoothie of some sort after my workout for my breakfast, I sip this while I get ready for work.
This is my daily routine and I feel absolutely fantastic, full of energy and full of love the whole day!
I wish I started this 20 years ago, could only imagine how much calmer and healthier I would have been and how much better I would have dealt with life’s hurdles that were thrown at me.
Enough said! Thankyou again for being the beautiful person you are 🙂
Lefki xx
I do oil pulling (if i have enough time) and after i brush my teeth and tong. Its important to brush teeth befofe eat of drink.
I take a glass of warm water with coconut oil.
Put a little bit of coco oil in my hair and wash myself and hair with soft soap. After shower i put coco oil evrywhere exept in the face i put rosehip oil with a lavender essential oil.
Have a wonderful day! <3 love and light from Quebec Canada!
I needed this post to remind me to get back into a morning self care routine. Lately, I have been doing so much for my son to get ready for school, I have been neglecting myself and am feeling a negative vibe creeping in. Starting tomorrow I am using your morning blessing to jump start my new positive routine. Have a peaceful and happy day Kris!
Fantastic, Nancy. So happy it resonated with you.
I don’t seem to be able to stick to one routine. But usually I like to wake up slowly, by giving myself time to just lay in bed and think – sometimes I try to meditate, often I thank God for another day on this beautiful planet). If I am tired or get to bed late, I allow myself to sleep in. If not, I hike with a friend, or get up and garden for a bit before work. I try to remember to drink lemon water, but it hasn’t become a habit. I usually have a morning health shake – my homemade nut milk or coconut water and frozen banana, sometimes other fruit, fresh greens, cacao, spirulina, hemp/chia/flax seed blend. Lately, after reading a book called one spirit medicine, I’m trying to not eat after 6pm and no fruit until 12 noon, however, that doesn’t happen every day. I’m also trying to do some juicing in place of the health shake some days. Only some days I do homemade meusli/granola with fruit and nut milk. It’s a journey and I’m going with the flow. Love all your articles/advice. They are teachers and reminders. <3
Thank you so much Kris for all of the beautiful information you share with us. You are a true blessing to the world.
Thank You Kris
Your morning ritual looks very much like mine. Mornings are the time of the day when I load up on love, peace and sanity that gets me through the day perfectly-:)
I love your “brush your teeth and strengthen your thighs” tip!
Hello Kris
Thanks for sharing all your wonderful days, and constant inspiration
and simple ways to live a great life, have a super day
all the way from NZ
Regards Theo
Great ideas
Just want to tell you that I love the picture of you above. You look very young and girlish and beautiful.