How to Start Your Day with Intention

Does your morning involve climbing out of bed at the very last second, dressing in a rush, and scarfing down breakfast on your morning commute? Do you often wish you could feel in control of your day rather than the day being in control of you? Living an intentional life begins with your daily routine. When you start your mornings with intention you will find yourself feeling more present, empowered, and happy throughout the day. By selecting activities that nurture your body and nourish your mind you can start your day with intention. Plus, if you plan ahead, you can safeguard that you start the day off on the right track.

Method 1 - Attending to Your Body

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→ Do a body scan. The body scan technique is a mindfulness practice that brings awareness to the sensory experiences of your body. Doing this when you first wake up allows you to start the day feeling grounded in your body. Plus, because you will carefully move through different body parts, you will notice if you are holding any tension in certain areas.

→ To perform the body scan, you can listen to a guided video or simply lie down on your back in your bed. Ask yourself, “How does it feel to be lying here?” Become aware of your breath as you inhale and exhale. Notice how it feels. Bring your mind’s eye to your toes, observing how they feel. Are there any sensations present? If not, notice what the absence of sensation feels like. Slowly let your mind’s eye travel up your body. If your mind wanders, don’t judge. Just bring your attention back to your body.

→ Keep in mind you can do this at any time during the day, whether you are brushing your teeth or eating your lunch or just have a few minutes before a meeting. The simple act of focusing your attention on the present moment, and on yourself, can have beneficial effects on your mood throughout the day.

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→ Drink some water. As you welcome a new day, hydration is important. Drinking water first thing in the morning sets the intention of making healthful, nourishing choices throughout the day. In addition, that first glass of water jumpstarts your metabolism and gets the ball rolling on your daily goal of eight or more glasses per day.

→ Add a little lemon juice to your water for additional health benefits, including aiding in digestion, increasing your metabolism, and adding vitamin C and potassium to your diet.

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→ Eat a wholesome breakfast. When you’re flying by the seat of your pants in the morning, you may not take the time to fuel your body with healthy foods. A part of starting your day with intention is making sure you are consuming nutrients that provide energy and concentration to go about your daily activities.

→ Choose foods with a good dose of protein and fiber to stabilize blood sugar and support memory and concentration. Think an egg and spinach omelet or a bowl of oatmeal and berries.

→ Instead of scarfing down your food as you run out the door, make time to sit down and eat your breakfast mindfully. Fully chew your food and experience the smell, taste, and texture.

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→ Get active. Many people set a daily intention of exercising, but this goal falls to the wayside once the demands of the day start taking over. By scheduling a workout at the beginning of your day, you prioritize a healthy habit that benefits your health and well-being long after you’ve showered and dressed. Morning exercise may also help you sleep better and help with weight management.

→ Do a series of stretches immediately after stepping out of bed to get your blood pumping and wake your body up. Complete a yoga sequence before breakfast. Or, lace up your sneakers and go for a run in a nearby park.

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→ Take a walk in nature. Most people spend the hours of their days sitting in cubicles in steel and glass buildings and going home to veg out on the sofa. Being intentional about your day means you are including practices that nurture your mind, body, and spirit, which means you should be communing with nature.

→ There are many benefits to spending time outdoors, including reducing depression, fighting stress and preventing illness.

→ Choose to spend just a few minutes looking at the sky, listening to the birds, or feeling the cool morning breeze on your skin before dashing off to your many responsibilities.

Method 2 - Engaging in Mental Rituals

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→ Pray, meditate, or repeat affirmations. Getting in touch with your spiritual side is a terrific way to start your day. Simply sitting in quiet and speaking with your higher power, chanting, or just breathing can set the tone for a peaceful and engaged day.

→ Whether you believe in a higher power or not, you can use your words and your thoughts to attract the kind of day you desire. Repeat affirmations such as “Today I can handle any challenges that come my way,” or, “I am feeling capable, healthy, and calm today.”

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→ Select a word for the day or week. Clarify how you want to feel, think or act as you start each morning. You might choose a word or phrase that relates to your goal or ultimate purpose for the day. Then, you might take time to repeat or reflect on this word as you shower, brush your teeth, or dress for the day.

→ For instance, if you are trying to limit distractions that lower your productivity, you might repeat the word “focus” in the morning and throughout the day.

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→ Journal. Spend a few moments in the morning writing down your thoughts, feelings, observations, or objectives for the day. If you are the creative type, you can select a prompt to write on for a specified period of time. Or, you might merely free write about whatever is on your mind when you wake.

→ In addition to being a wonderful practice to help you unload all that’s tugging at your brain, journaling helps lower stress, increase problem-solving skills, and bring about awareness to your thoughts and emotions.

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→ Practice gratitude. What better way to set the tone for your day than telling the universe all that you’re grateful for. In life it’s easy to fall into negative thinking traps concerning all that you wish you had or everything that’s going wrong. Being intentional about practicing gratitude in the morning builds a mentality that shifts your thoughts in a positive direction.

→ When you wake up, speak aloud or write down three things you are grateful for. In a matter of days, you’ll start to notice how the list seems to grow and grow as you become more attentive of all the wonders in your life.

Method 3 - Planning an Intentional Day Beforehand

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→ Go to sleep early. No matter what your intentions are for the morning, your plans can quickly become derailed if you oversleep or wake up groggy. Most people don’t get the recommended seven to nine hours of sleep each night, and it can affect everything from cognitive skills to work performance the following day.

→ Aim for better quality and quantity sleep by going to bed an hour early. Fall asleep easier by creating an unwinding ritual each night that involves taking a bath or shower, listening to music, reading, or trading massages with your partner. Lower the temperature in your sleep environment and reserve the bedroom for bedroom activities only.

→ When you go to sleep earlier you are more likely to feel positive and intentional throughout your day. Plus, you’re less likely to set off a negative chain reaction by hitting the snooze button five times.

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→ Create a to-do list. There’s nothing worse than feeling discombobulated in the morning because you can’t remember what the day’s agenda consists of. Counteract the morning scramble to figure out what you’re supposed to be doing by preparing a to-do list the night before.

→ Jot down the most important tasks that need doing the following day and note any special appointments or events. You will feel more prepared in the morning and probably sleep better during the night.

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→ Lay out your clothes the night before. You’ve probably heard this advice before, but it bears repeating. Prepping your outfit for the day ahead of time ensures that you will don well thought-out attire that sends the message to the world that you are a person of intention. Throwing on the first thing you see hanging in the closet leaves you open to being wrinkled, stained, or mismatched.