Having a regular morning routine is vital. Here are five ideas to start the day off right.
Mornings can be one of the more difficult times of the day for millions of parents, especially those living with depression.
Having a regular morning routine can help.
In honor of National Depression Month, Ashley Ellington Brown, A Beautiful Morning: How a Morning Ritual Can Feed Your Soul and Transform Your Life, shares morning ritual ideas to not only help manage anxiety and depression but to kickstart the day to not let life get the best of you.
Morning Routine Idea #1: Do something uplifting
Start your day with a positive mindset by doing something that refreshes you. Try not to check your phone or the news first thing; instead, listen to music you love, read something inspiring, meditate, or journal.
Naomi Gottlieb-Miller is a mother of a 2-year-old and 5-year-old and owner of Healthy Conscious Mama, where she teaches moms how to take care of themselves.
She says, Have at least one specific thing that you do just for you. Its important that it be non-negotiableyou do it no matter what. Whether youre on vacation, or not feeling well, or the kids are sickyou still do this one thing because its part of your own sanity-saving practice. Its powerful to feel that satisfaction of having done it, to be able to think, Ive accomplished something already today. I started on target and completed that, so I can handle these other things too.'”
Stay committed, and be flexible. Explains Gottlieb-Miller, We tend to get pulled out of our rhythm, and then we stop. The key is to go back and finishto keep going after were interrupted. Were parents; there will always be interruptions. We just have to work around them.
Mary Walker, a writer and homeschooling mom, offers this advice:
With babies and small children, routines change so quickly. At times Ive felt sad or hopeless about not being able to maintain mine. If I were to go back, Id tell myself that anything I can do each morning is enough. That the thing might change, but the commitment to taking the time (even two minutes, leaning against the kitchen bench with a cup of tea alone) is like throwing open a window. And if we can stay flexible about what it is and what it looks like, we can begin to carve out more and more time for ourselves and recognize more easily what we need and want.
Morning Routine Idea #2: Teach your children to respect your time
Obviously, this doesnt apply to babies, but you can start at the toddler stage. Gottlieb-Miller says, I have worked hard to train [my children] that this is Mommys timeits OK to be in here with me eating your breakfast or playing quietly, but not fighting or whining. Ive been teaching that intentionally since they were little. Of course, if its an emergency or they truly need me, Im here, but they know not to bother me unless its important. Part of my routine is teaching my kids: this is my routine; whats yours? My daughters routine is that she eats breakfast, brushes teeth, gets dressed, and plays quietly.
If your mornings are too hectic, steal the time. Autumn Sanders,Founder of MotherArts, offers, When my kids were small I did the five-minute version [of my ritual] however and wherever I couldlocked in the bathroom sometimes. And if I was running late and couldnt get to it first, I sat in the car for an extra few minutes after dropping them off at school.
Morning Routine Idea #3: Cultivate mindfulness
If you cant possibly fit anything else in your day, repurpose something you already do. Being mindful during daily activities can have the same therapeutic effect as a morning ritual. Here are some specific ideas:
- Before you get out of bed, take five slow, deep breaths. Mentally repeat a calming word like peace.
- While youre nursing, washing the dishes, or folding laundry, say a lovingkindness meditation: May I be well. May I be happy. May I be filled with peace. Count your blessings. Sing your favorite song to yourself (or aloud!).
- Make your shower a retreat. Tanja Richter, Reiki master and massage therapist, explains, I pay attention to the water hitting my head and streaming downward, and picture it washing all the negative stuff out of me and down the drain. I imagine the freshwater replenishing me with new blessings for the day. Its short but mighty.
And remember: it wont always be like this. Children grow up and get more independent. You will have more time for yourself in the future. Hang in there!
Morning Routine Idea #4: Streamline your morning by preparing the night before
You may be tired, but just a few minutes of prepping will make the next day go much more smoothly.
Set everything out for breakfast, fix lunches, put out clothes and any items that need to go to work or school the next day whatever you can do to create some breathing room in the morning.
Morning Routine Idea #5: Get outdoors
Now that youve created a little space in your morning spend a few minutes outside with your children go for a quick walk or let them run around the backyard.
Being in nature is instantly calming. And getting sunlight first thing has many benefits: it helps regulate sleep cycles, spurs vitamin D production, and triggers the release of serotonin, boosting your mood.
Plus, its always good for kids to burn off some energy!
A morning ritual refuels you every day. Even little actions can have an enormous positive impact. And remember, its not selfish.
Taking care of yourself makes you better able to take care of others.
Ashley Browns own morning ritual inspired her to write A Beautiful Morning in order to share this powerful tool with others. She lives in Florida with her husband, son, and their rescued beagle, Snoopy. Connect with her on Facebook, Instagram, or by visiting her website at abeautifulmorningbook.com.
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