A question I often ask clients is how do you begin your day and do you have a morning routine. The most common reply is no. There is a lot snoozing, fighting the necessity to get up and leaving just enough time to get ready to go to work. I frequently hear from clients that they wish they didn’t check their phones first thing in the morning or they wish they had more of a structured routine.

I know from my experience that how I wake up and spend the first 30 or so minutes can set the tone for the rest of the day. It directly affects my mental health and attitude. Practicing self care first thing each day tells the mind and body that they are important and valuable.

Do you believe that how you begin your day can affect your mental health? Do you have a morning routine that works for you? Do you have a few habits you wish you could alter? 

Each person wakes up differently.  I know people who spring out of bed and can’t wait to meet the day ahead. I feel envy for those people. I am not like that, at all. I wake slowly, dread leaving the cozy confines of my bed and need time to adjust to being conscious. How about you?

My Morning Routine

My perfect morning consists of a cup of tea, quiet time and cuddles with my cats and dogs and sometimes a short Friends clip or a funny animal video. Once I am awake, I will stretch, listen to my favorite music, write in my journal and walk the dogs.

Some mornings I only have time for one of those activities. Out of necessity I will do a quick email check to be sure there is nothing pressing that needs my attention. I notice the days I begin like this are more clear and focused than the mornings I don’t. As a result, I am able to practice increased self-compassion and presence.

It has taken me years to figure out what works best for me and it may take you time to fine tune your morning routine. I suggest trying different activities and then noticing how they affect you and your mental health. 

Phone Health

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Screen Time

A lot of clients wish they didn’t check their phones upon waking. Once they do, they get sucked into phone land. Time passes but not much happens besides mindless scrolling. And the same with reading the news first thing.

As a result of reading the news in the morning, I notice it affects my overall mood. An easy way to notice if it does for you too is to take a day or two off from the news or social media and see how you feel. But when I take a week off from social media, I notice I have a lot more time for other things, especially reading for pleasure.  I also feel less emotionally flat. If it feels necessary for you to be up on current events, try reading the news later in the day and see if that makes a difference in how you feel. 

A Few Suggestions

There are things we should be doing in the morning, like personal hygiene and eating. The other things are optional, like exercise, reading, meditation and journal writing. Some people like to run, stretch or take a yoga class. Finding what works best for you is key.

In the winter time when days are shorter your morning routine may be different than in the summer months. I like to be outside in the summer, I water the garden and stretch outdoors. However in winter I can’t do those activities in the same way. Instead of gardening outdoors, I water and care for my indoor plants or sit and write. Making adjustments is imperative. 

If you want to write but feel stuck, try Julia Cameron’s Morning Pages ritual. Writing 3 pages stream of consciousness helps get all the “shoulds” out of your mind and gives you space to be more creative throughout the day. There are no rules except to write for 3 pages. While writing I listen to music and drink tea. It’s one of my favorite times of the day. 

What morning rituals do you have that have helped with your mental health? Do you have a routine you would like to share? I would love to hear about it. I’d also love to know if you try a social media or news fast and the results you have.

Everyone is different and unique and so finding the right way to begin your day will be unique to you. No matter what you do, starting the day off with self care is a great way to support positive mental health. 

Therapy Resources

If you are considering therapy, please contact me for a free consultation or to help you find a qualified therapist.

If you are in crisis and need immediate care, please call the National Suicide Prevention Lifeline 1-800-273-8255. Or the Multnomah County crisis line at 503-988-4888. Please take care of yourself. And please share the therapeutic resources on this page with those who will benefit from them.