Morning Rituals: The Secret to a Calm and Productive Day
Morning rituals can feel like a luxury, but for many, they’re the anchor that holds the day together. I’ll admit it: I’m so committed to my morning routine that it might seem rigid to some. But here’s the thing—my ritual is for me. It’s a daily reset that keeps me grounded, productive, and ready to tackle whatever comes my way.
When I’m at home, my routine flows seamlessly. It’s the foundation of my normal life. But when I travel—whether for vacation, family visits, or work—things get trickier. On vacation or with family, I’m happy to let the routine slide, but during work trips, losing that anchor can feel destabilizing. My ritual is more than a series of tasks; it’s the habit stack that sets the tone for my entire day.
My Morning Ritual
Here’s what my typical morning looks like:
Wake up naturally (no alarm!)
Take my temperature
Take supplements
Record my temperature and cycle notes
Drink hot water with apple cider vinegar
Brush teeth, wash face, use the bathroom
Meditate
Do pushups and squats
Make breakfast
Leave the house for a workout
This ritual has been a game-changer for me. For years, I struggled to get to the gym. If I didn’t go first thing in the morning, it simply wouldn’t happen. My routine created the structure I needed to make exercise a consistent part of my life. Now, even if I can’t stick to this exact ritual while traveling, having a foundation of habits makes it easier to adapt and stay productive.
Habit Stacking: The Key to Building a Morning Ritual
One of the most effective strategies for building a morning routine is habit stacking. Anytime you have a built-in habit—like brushing your teeth—you can “stack” a new habit onto it. This creates a natural flow and helps the new behavior stick.
When I first started working out, I didn’t realize I was using habit stacking. Back in 2013, I began with the 7-Minute Workout featured in The New York Times. Here’s how it worked:
I brushed my teeth.
Then I put on a sports bra (no pants needed!).
Finally, I went to my living room and did the workout.
That simple sequence stuck. Over time, I built on it, transitioning to workout classes and eventually going to the gym. But it all began with one small, conscious habit stack.
How to Create Your Own Morning Ritual
If you’re ready to create a morning ritual, here’s how to start:
Identify Your Anchor: Look at what you already do every morning, like brushing your teeth or making coffee.
Choose a Prompt or Trigger: Pick something that signals your new habit. For example, putting your toothbrush back in its holder could remind you to take your supplements.
Start Small: Choose a very small habit to add. It could be as simple as drinking a glass of warm lemon water or doing one pushup.
Tips for Success
Set Visual Cues: Place your supplements next to your toothbrush or your workout clothes by your bed.
Create an Environment for Success: Minimize distractions and make your ritual as seamless as possible.
Celebrate Progress: Acknowledge even the smallest wins to reinforce the habit.
Next week, we’ll dive deeper into how your environment can make or break your habits.
Ready to Take Action?
Download my Free Habit Guide for step-by-step tips on building your morning ritual and creating habits that stick!
