Morning Routines - set the tone for the day.

"Enjoyable and simple morning routines work well."

Everyone has a morning routine of an hour or 20 minutes. With small kids or a long commute, you may have less time for a routine. Set realistic goals for yourself. 

Creating a mindful morning routine helps us tell the day's schedule what to do versus the schedule owning us. Benefits include but are not limited to: influencing the rest of your day, putting you in the right frame of mind, increasing your productivity, lowering stress, developing healthy habits, boosting energy levels, improvise relationships, decreasing forgetfulness, improving confidence and flexibility,

Some strategies to help a morning routine. Try a few of these and note how you feel afterward, but be aware that results may take a while to manifest. Decide if you want any in your morning routine.

1. Start the day with water. Drink a glass of water first thing in the morning before your tea or coffee. "It improves our cognitive function, mental clarity, and can boost our mood and energy "and takes less than a minute. It's also a terrific habit to get into, and you may prepare your water the night before.

2. Be grateful. Take a moment to appreciate all that you have. You can make mental lists, share them or record them in a notebook. Begin your day gratefully, even before you get out of bed. 

3. Don't check your phone first. Work emails, messages, Instagram posts, and news alerts can wait. You'll notice it first thing in the morning if you charge your phone or use it as an alarm—two minutes of scrolling stretch into twenty. Attempt to charge your phone from across the room. Or use an alarm clock. "I see so many people who check their work email first thing in the morning, which puts them in 'work mode' and makes them worried about the day ahead. For most of us, that doesn't mean avoiding our phones altogether. But I urge some quiet time in the morning before the daily grind begins.

4. Inhale deeply. Being the day with a few mindful breaths - hold the inhale for five counts and hold the exhale for five counts, repeat. Breathing exercises awaken the mind and increase oxygen in the body. 

5. Relax. "Meditation is the best approach to calm the mind and a fantastic way to begin the day. Start with two to three minutes and increase weekly. When your mind wanders, gently bring it back to your breath. You can do a guided meditation with an app like Calm, Headspace, Insight Timer, or discover one on YouTube. 

6. Read a book page or two. Pick up a book that inspires you and read for a few minutes, perhaps five pages, to start your day off. "Find a book that makes you feel happy."

7. Get moving. Moving can be anything from yoga to swimming. Exercising in the morning helps boost focus, energy and supports evening sleep which can help reduce worry. Exercise in the morning can also improve your mood by increasing endorphins and giving you a sense of accomplishment.