Your morning ritual: how to start the day full of energy

Reading time 6 minutes
Your morning ritual: how to start the day full of energy

Are you one of those people who find it difficult to get out of bed in the morning? Do you feel like you can't wake up properly and are immediately in a bad mood when you think about your upcoming working day? Then try a morning ritual to start the day feeling more relaxed and fit.

Why is a morning ritual important?

Starting the day with a morning ritual means that you start each new day in the same (positive) way. To do this, you integrate actions into your morning routine that are good for you and ground you. You may already have a daily morning ritual, such as drinking your coffee, reading the newspaper or taking an invigorating shower.

A morning ritual gives you security and structure. It's something you can look forward to every morning and lifts your spirits. This not only dispels morning fatigue, but also prepares you for the whole day. People who always start their day with the same morning routine are more relaxed and productive at work, such as Current research results occupy

What does an ideal morning ritual look like?

Almost everyone has a certain morning ritual - be it the cigarette on the balcony or the coffee to go drunk in a hurry on the way to the subway. As we would like to illustrate with these two examples, not all morning rituals are equally good and healthy. An ideal morning ritual includes at least one of the following components:

  1. Meditation
  2. Mindfulness
  3. Physical activity

Don't worry: you don't have to meditate and then go jogging afterwards. It's much more about finding out what is good for you personally in the morning. This varies from person to person. While one person may need to exercise to clear their head for the day ahead, another may feel more at ease with a meditation routine or Mindfulness exercises more comfortable.

The same applies to the Breakfast. If you are one of those people who just don't have an appetite in the morning, you don't have to force yourself to eat. However, take Timeto enjoy your cup of tea or coffee in peace. Nothing is more demotivating than rushing in the morning. If, on the other hand, you would like to have breakfast, then get up a little earlier and take the time you need.

morning routine

5 tips for a successful morning ritual

1. analyze your morning

First of all, it's important to be aware of your morning routines and create a time slot for your ritual: What time do you get up? Where are your personal time wasters that make you feel rushed? Perhaps you can prepare some things the evening before so that you have time for a soothing morning ritual instead.

2. find the right ritual for you

For your morning ritual to give you a truly relaxed start to the day, it has to feel good for you. If you're just not the type to jog through the park in the morning, it will feel like just another chore on your schedule. Try out what feels good. Sometimes it takes a little while to find the perfect ritual for you.

3. quantity before quality

It doesn't matter how long your morning ritual lasts. The only thing that matters is that it is a recurring Routine that makes you feel good. This can be achieved with just a five-minute morning meditation.

4. inform partner and family

If you don't live alone, you should inform your partner or family so that they don't disturb your morning ritual. Ideally, they will even join in! The best ritual for the whole family is, of course, a cozy breakfast together.

5. regularity

Keep your morning ritual even at the weekend and on vacation. Once you've broken out of your soothing routine, it's hard to find it again. Of course, you can still sleep in. It is not important that you perform your morning ritual at the same time as on work days, just that it takes place after you get up.

Morning ritual for elementary school: how can you help children start the day right?

Do you have a little morning grouch at home? Then morning rituals for children can help. The effect is similar to that of adults: The ritual helps your child to wake up and start the school day in a positive way. It is therefore important that your child likes the ritual and doesn't see it as a compulsion. You can offer various options.

How about a little morning exercise, e.g. yoga for children? As a mother (or father), you can join in so that you both have a sporty morning ritual. Some children also like to listen to their favorite music in the morning while brushing their teeth and getting dressed and then have breakfast in peace.

Does your child not like breakfast? Then offer him a milk or (warm) cocoa and you can sit down together for a moment. You can of course get your coffee to go with it. Another popular morning ritual for children is to prepare creative snacks (e.g. with cookie cutters).

Can a morning ritual help you lose weight?

Did you know that Stress promotes obesity? This is where the morning ritual comes into play: If you rush out of the house stressed out in the morning, you are more susceptible to comforting yourself with snacks during the day. If, on the other hand, you start the day in a relaxed manner, you prevent stress eating.

Another factor is the hunger pangs that occur in the late morning when you rush out of the house without breakfast. If you want to lose weight, at least a small, balanced breakfast should be part of your morning routine. If, on the other hand, you can't get anything down, then take the time to prepare healthy snacks for the office instead of buying sandwiches or sweet pastries from the bakery.

In addition, successful weight loss depends to a large extent on the right and wrong Habits off. Integrating a morning routine can help you to become more structured and disciplined overall. The morning ritual can also be used specifically for your weight loss plans (early morning exercise, healthy breakfast, relaxation rituals).

yoga morning routine

Mady Morrison morning routine: an example of a healthy start

Mady Morrison is a well-known blogger and yoga teacher from Berlin who inspires other people with her passion. Her perfect morning routine, as you can probably already guess, consists of a yoga session.

On her blog and YouTube channel, Mady Morrison provides numerous yoga videos - explicitly for the morning routine. Both beginners and advanced practitioners will get their money's worth. If you have never done yoga before, then this 5 minute sun salutation morning routine perfect for you. Want to work out a little more? Then you'll love the yoga fitness morning routine.

Yoga morning routine: How you can start with Liebscher and Bracht

The well-known pain specialists Liebscher and Bracht have also developed a Yoga morning routine for beginners developed. The aim is to stretch the muscles and fascia after standing up in order to relieve and prevent pain. The practice is based on traditional yoga, but also includes elements from physiotherapy.

The role of coaching in developing a morning ritual

Sometimes it takes an impulse from outside to achieve the much-cited inner bastard to overcome them. A coach will help you to find the right morning ritual and stick to it in the long term. Here, dissolving inner blockages often plays a decisive role. Furthermore, a Coaching help you to get to know your needs and take them seriously.

Common challenges in the morning routine and how to overcome them

Resolving to follow a morning routine in the future and sticking to it are usually two different things. If you do oversleep, there is often supposedly no time left for your morning ritual. There may also be days when you don't feel like it. If the latter is the case, then you probably haven't found the right ritual for you yet.

There's only one way to prevent oversleeping: set your alarm clock on time and don't hit the snooze button. Prepare everything you need for your morning ritual the evening before: Lay out your yoga mat, set the breakfast table or place your running shoes and jogging clothes in front of your bed.

Your path to a fulfilling morning ritual

Whether Sportsyoga or mindfulness exercises: Your morning ritual should feel good for you and give you energy for the day. It has to suit you and your morning routine. If you have to force yourself to do your ritual, you should look for alternatives.

However, once you have found the perfect morning ritual for you, you will start the day with much more energy and positivity. This will improve your mood, which will also improve your performance and Concentration increase. This is particularly beneficial in professional life - especially in stressful times.

with Dieter Lange

"From tiredness of life to joie de vivre"

Do you often feel stressed, disoriented and flooded with stimuli? Do you have the feeling that, despite success and recognition, you have lost the lightness of everyday life? Do you sometimes ask yourself: "Is that all there is?"
approx. 60 minutes
Theory & practice
Reviewed by Dr. med. Stefan Frädrich

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