I think it’s safe to assume that many of us hit snooze on our alarms at least once — probably more — in the morning before we reluctantly slide out of bed. Then we’re inevitably in a rush to get ourselves and the kids ready for the day. That hustle and stress to get out the door on time often doesn’t set a good precedent for the rest of the day, and especially not for our kids.
But did you know that taking even five extra minutes in the morning to breathe deeply and reconnect with yourself can set a positive tone for the rest of your day?
“It’s really about just presence and stillness and just slowing down enough to reconnect with yourself before the world starts making demands on you. Setting that intention in just one moment can shift your entire energy so that you start on firm ground before you enter the world,” says Michelle King, founder of Positive Presence Global, a coaching company for teenagers and young adults.
Positive Presence’s vision is to eradicate teenage suicide globally by 2035. Their efforts focus on proactive, preventative mental wellness, and sometimes that starts with something as small as a few deep breaths in the morning, a long hug from a loved one, or a dance party before leaving the house.
According to Michelle, creating a simple morning routine — spanning just a few moments up to 10 minutes — can help you make more positive decisions throughout the day.
While your morning ritual should be customized to your lifestyle and what you’re comfortable with, Michelle says there are three basics that have had an extremely positive impact on the teens she has coached and even on herself: a grounding ritual, movement with mindfulness, and avoiding your phone.
A grounding ritual or habit is meant to bring you a sense of calm and connection in the moment. This can be especially important in the morning, taking a moment to breathe deeply for just 10 seconds to create a stillness before the noise of the day.
Finding time to incorporate movement into your day doesn’t always have to happen first thing in the morning, but it can help remove any jitters about your day and help your body feel better. Going for a short walk, stretching, or having a quick dance party are great examples of how you can add some movement into your routine.
Avoiding your phone in the morning can often be the most difficult of the three habits, as many of us use our phones as our alarm clocks. But a good rule of thumb is to turn the alarm off and put your phone down immediately for just 10 minutes. Giving yourself time to really wake up with your own thoughts can do wonders for your life.
“I think that the big part of this kind of personalized curated morning ritual is really about making yourself the core of your life for just a split second, and I think that small act of alignment in the morning really ripples into better focus and emotional regulation,” Michelle says.
One of the best parts about creating a personalized morning ritual is that it can extend to your family as well. According to Michelle, the best way to get your family in on having a “mindful morning” is to organically incorporate the habits into your day.
This can be something as easy as asking your kids if they slept well the night before or if they’re ready for the day ahead while you’re making breakfast or coffee. Another simple — yet often overlooked — ritual you can easily incorporate is a long hug with your kids or significant other before everyone leaves for the day.
“I think those moments of connection, long pauses, align you with what’s most important in your life,” Michelle says.
It’s also important, especially for parents with teenagers, to approach a new morning routine with empathy, not enforcement. There may be a reason mornings are difficult for your child to handle. It’s important to determine why that is before pushing new habits on them.
But co-creating a routine focused on the three basics and staying consistent can go a long way for both you and your family.
Discovering what works best for you and your family in the mornings may take some time. Don’t get discouraged if the first thing you try doesn’t work. And remember, there are always pathways to support, especially at Positive Presence Global.
It’s really about just presence and stillness and just slowing down enough to reconnect with yourself before the world starts making demands on you.
I think that the big part of this kind of personalized curated morning ritual is really about making yourself the core of your life for just a split second.