In today’s fast-paced world, where demands seem to pull us in every direction, cultivating a mindful morning routine has become essential to help us maintain balance and prevent burnout.
It’s easy to wake up in the morning and immediately grab your phone. You hit your email, all the social media apps, maybe the dating apps, then begrudgingly pull yourself out of bed.
You may either be off to the races from there, scrambling to get out the door for work, or you may be able to take your time, but you kind of piddle around until it’s time to get a move on, and out the door you go.
As a mental health therapist specializing in stress management and therapy for burnout, I’ve talked to clients over and over about how if they want their life to be more than work, they actually have to add life before and after their work day.
And though it often takes some coaching and a measured approach to adding new habits one at a time, I’ve seen how much someone’s life can transform from being more mindful about their morning routine.
A routine to prevent burnout is about starting the day with intention and calm. With some tools you need, some activities you enjoy, and the correct balance between the two.
In this blog, I’ll share practical tips on creating morning rituals that promote mindfulness and resilience, setting the stage for a day filled with purpose and well-being. And enjoyment, grounding, and all that other good stuff you feel like you want more of in your life.
For some of you, the tips might not feel totally practical. I get it. But they are shifts worth considering, nonetheless. And remember, these don’t all need to be implemented at the same time. They can be worked towards!
7 Tips for Creating a Mindful Morning Routine to Help Prevent Burnout
1. Rise with the Sun
Embracing the early hours of the morning can lay the foundation for a mindful day. Set your alarm a bit earlier than usual to allow yourself time to ease into the day without rushing. As the sun rises, take a moment to appreciate the stillness and serenity of the morning. Use this time for activities that nourish your soul, such as meditation, journaling, or simply enjoying a cup of tea in silence.
It may take some time to work up to this one, particularly if you are a natural sleeper and waking up early isn’t your thing. Make incremental steps toward earlier wake-ups, and you’ll see how your day changes!
2. Cultivate Gratitude
Starting your day with a grateful heart can shift your mindset towards positivity and abundance. Take a few moments each morning to reflect on what you’re thankful for. Write down three things you’re grateful for in a journal or simply say them out loud.
Cultivating gratitude sets a positive tone for the day ahead, helping you navigate challenges with resilience and grace.
I know this one has gotten a lot of attention over the last few years and might feel a little performative or empty, especially if you’re not much of a journaler. However, there’s something to it. Even science says so.
And naturally, Andrew Huberman has a whole 2+ hour podcast episode on it.
3. Mindful Movement
Incorporating gentle movement into your morning routine can help you connect with your body, alleviate stress, and prevent burnout. Whether it’s yoga, stretching, or a leisurely walk outdoors, engage in activities that promote relaxation and mindfulness. Pay attention to your breath and the sensations in your body as you move, allowing yourself to fully immerse in the present moment.
The outdoors part can add a special boosting effect on your mood, productivity, and mental health. Experts say that getting natural sunlight — even if it’s just standing outside — within the first 30 minutes of being awake can help regulate your hormones, and provide other mental health benefits.
4. Set Intentions
Setting intentions for the day ahead can provide a sense of purpose and direction. Take a few moments to reflect on what you hope to accomplish and how you want to show up in the world. Write down your intentions or simply visualize them in your mind. By clarifying your intentions, you create a roadmap for the day that aligns with your values and priorities.
This is one that not many people do. The others feel more action-oriented; concrete; make more sense. But when I see people do this one, and do it consistently, I see so many transformations.
And the cool thing is this:
The transformations are often better than the vision the person had for themselves at the start of therapy. Their life starts to get even better than they thought it could!
5. Digital Detox
In today’s hyper-connected world, it’s easy to get swept up in the constant stream of notifications and information. Incorporating a digital detox into your morning routine can help you start the day with greater clarity and focus and prevent burnout.
Resist the urge to check your phone or email first thing in the morning. Instead, use this time to engage in activities that nourish your mind and soul, such as reading, journaling, or practicing mindfulness.
I once heard someone say “You would never wake up and want to have hundreds of people in your bedroom. It would be alarming and overwhelming! Checking your phone and getting hit with other people’s opinions, requests, and everything else is kind of the social media of having that many people in your room when you wake up.” I found it a fascinating comparison, and I hope it’s one that might help you keep the phone out of your hands just for a bit….
An extra tip for being able to accomplish this one is this: don’t sleep with your phone in your room. If you can’t reach it the moment your eyes wake up, you’re going to have an easier time implementing even a 20-minute detox.
People usually start to protest, “But I use my phone as an alarm!” To this, I reply: go buy a digital alarm clock. (This actually usually stuns people.)
6. Nourish Your Body
Fueling your body with nutritious foods sets the stage for a day filled with energy and vitality. Take the time to prepare a wholesome breakfast that nourishes your body and satisfies your taste buds. Choose foods rich in nutrients and fiber, such as eggs, fruits, and vegetables. Eating mindfully and savoring each bite, enhances your enjoyment of the meal and promotes digestive health.
Make sure you drink your coffee with food on your stomach. If you don’t like breakfast food — have lunch or dinner food. If you don’t like making food in the morning, make sure to use Sundays to hard boil some eggs, rinse some fruit, and have some other “grab and go” options available.
7. Practice Presence
As you go about your morning routine, strive to be fully present in each moment. Resist the temptation to multitask or rush through tasks mindlessly. Instead, bring your full attention to whatever you’re doing, whether it’s brushing your teeth, making breakfast, or getting dressed. By practicing presence, you cultivate a sense of mindfulness that carries you through the rest of the day.
A helpful specific here is also one that might be tough but: when you’re walking to work or the bus or the train: don’t put headphones in. Just be quiet for that walk. Let your mind wander and dream and have some “play time” for 10 minutes. It’s good for you, and while it may be uncomfortable at first, it’ll be really healthy and really helpful!
Well, there you have it: my 7 tips for a mindful morning routine to help you prevent burnout. Do they sound tough? Easy? Not for you? I encourage you to give one a try. Then layer another on top, and keep taking it from there.
Both in my own life, and as a therapist supporting others, I’ve experienced and seen these tips have an amazingly positive impact not only on the morning, but the entire day.
And when day after day adds up to be “good”…..there’s a good life.
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