Admittedly, I am a matcha
lover to the nth degree, so it’s not surprising that my mornings include a ritualistic matcha latte
. But before I dive into a delicious cup of green zen, I perform a few fairly simple but very rewarding steps. Altogether, it leaves me feeling calm, optimistic and ready to take on the world – or tackle my inbox, whichever comes first.
The Lowdown on Morning Routines
The concept of establishing a morning routine for enhanced well-being is not exactly new. In fact, most of us have probably heard about it for years. We know it sets the pace for more productive days, and we’ve read the morning schedules of highly successful people who manage to get more done by 8 a.m. than many of us get done by 8 p.m. With our mental well-being in the spotlight now more than ever, there is no time like the present to establish a mindful morning routine that works for you.
The good news is that your willpower is strongest in the morning, so biologically, adhering to a mindful morning routine
should be easier than going to the gym in the afternoon or meditating every evening.
Here’s how I turn any old morning into a self-care-filled morning with lasting effects.
How I Structure My Morning Routine
Wake up when the alarm goes off (ideally after getting 7-9 hours of sleep). Hitting snooze is so tempting, but remember, the alarm is your friend -- an accountability buddy, in a weird way. Each morning we are faced with two options: to snooze or not to snooze. So, consider getting out of bed your opportunity to show yourself that you’re serious about reaching those goals or meeting the love of your life or whatever your big dreams are, and you don’t want to put it off one second longer. As your right foot finds the floor, say to yourself, “I am” and as your left foot finds the floor, say, “ready.”
Open the blinds, pull back the shades and let the light in. This one is especially essential during winter months when seasonal affective disorder can take a toll on our spirits. As you invite the sunshine in, remind yourself that each day is an opportunity to find the light.
Hygiene + H2O. Scrape your tongue, brush your teeth and drink water. As you practice these everyday tasks, consider the care you give yourself in small and big ways each day. Give thanks for the ability to do so.
Grab your favorite mug and make a yummy matcha latte. Why your favorite mug, you ask? Because when something as simple as your mug brings you joy, it’s easy to start to see joy in the little things, and it’s the little things that add up to your overall state of mind. Here’s a tried-and-true matcha recipe that I whip up often:
Tiffany Napper's Matcha Recipe
- 1 scoop Vital Proteins Matcha Collagen
- 2-3 oz. hot water, never boiling (approximately 175°F)
- 8 oz. steamed nut milk of your choice
- 1 t maple syrup
- Cinnamon (optional topping)
- Add the matcha powder and hot water to a mug and whisk with a matcha bamboo whisk or an electronic handheld milk frother until small bubbles form on top and there are no clumps.
- Heat the nut milk and maple syrup and add to your matcha. Blend with your handheld frother.
- Top with cinnamon and enjoy!
In a hurry? Don’t have a bamboo whisk or a milk frother? Add everything to a blender and blend. Then pour into your favorite mug, top with cinnamon and enjoy.
Settle into a cozy chair with your matcha, close your eyes, and set the intention
for the day by repeating a mantra that resonates with you. This step is the most fulfilling of them all. Think of yourself enveloped in care, compassion and love when you give yourself these 3-5 uninterrupted minutes to tune in and imagine a positive day. Here are a few mantras you could try:
“I am centered and at peace.”
“I am deserving of love.”
“I will achieve great things through small steps.”
“I am wildly capable of achieving what my heart dreams of.”
“The universe is on my side.”
“I accept the blessings that are coming my way.”
How to Motivate Your Morning Routine
The reason many people don’t stick to a morning routine is because they try to take on too many habits at once. If you try to wake up early, work out, make a smoothie, meditate, write in your journal and make a matcha collagen latte, you’re likely to quit before it ever becomes a routine. Who can keep up with all of that?
The secret is to create a routine that is realistic to implement for 21 days in a row. Studies show it takes 21 days to form a habit, plus after 21 days, you’ll notice if you are feeling lighter and more energetic at the start of your day. It’s easy to keep going when you can feel the rewards.
If you feel overwhelmed instead of energized, consider cutting back on one habit until you find a sequence that works for you. Like Project Runway mentor Tim Gunn says, “Make it work!” After all, a short and mindful morning routine is better than no routine at all.
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