5 Morning Practices to Boost Focus, Confidence & Well-Being
"How you start your day is how you live your day. How you live your day is how you live your life."
— Louise Hay
After decades of experimenting with morning practices, both for myself and my coaching clients, I have come to one consistent conclusion.
Having a conscious intention for how you start your day impacts not only your motivation and productivity but also:
Supports your mental health and emotional well-being by reducing procrastination and anxiety.
Builds your self-confidence by fostering a sense of agency and self-reliance.
Enriches your life by creating alignment with your values and purpose.
This is because consciously choosing how you spend the first few moments of your day shows a deep commitment to yourself and your life goals. It’s like you are saying to yourself:
‘My projects, my values, and my life purpose are important to me, so I treat them with conscious intention from the very beginning of my day.’
Your morning practice doesn’t need to be long or rigid. It’s less about following a perfect routine and more about finding what feels meaningful and energising for you.
Since our needs and priorities are constantly evolving, I invite you to be flexible and adapt your morning routine to what you need.
The key is to keep exploring and reflecting on how your morning habits either support or hinder your goals and well-being.
Here are the five morning practices that I currently find most useful:
1. Gratitude
Right after waking up, while still in bed, say ‘thank you’, ideally out loud. If you share your bed with a partner, consider giving them a heads-up the night before, or even better, invite them to join!
After saying ‘thank you’, think of five things that are already present in your life that you feel grateful for. For me, these are often simple things we tend to take for granted, such as good health, access to running water, food in the fridge, or an inspiring interaction with someone the day before.
Take a moment now to reflect on what you already have in your life that you might take for granted: the ability to see, hear, walk and move around; a support network that offers comfort and encouragement; freedom and independence; access to resources and opportunities. What are the five things you’re grateful for?
2. Make Your Bed
For almost three decades now, with incredibly rare exceptions, I have made my bed, every single day, even on weekends!
Making the bed within the first few minutes after waking up gives me an immediate sense of accomplishment, which helps me feel productive right from the start of the day.
I have done this for so long that I simply cannot NOT do it.
This is a perfect example of an activity that started as a morning practice idea and became a deeply rooted morning ritual, setting a productive tone for my day.
Other ways to start your day productively could include washing the dishes, tidying up around the house, or organising your workspace if you work from home. Not only do these activities create a sense of achievement, but they also contribute to an uncluttered environment, which can mean the difference between feeling grounded and centred versus stressed and overwhelmed.
What is a small task you could ‘tick off’ early in your morning to give you a sense of accomplishment and set you up for a productive day?
3. Silence and Grounding
I incorporate quiet time into my morning so I can proactively check in with my inner experience and needs before interacting with the world.
For me, this looks like sitting cross-legged on the rug at the bottom of my bed (all those years doing yoga paid off!). I either focus on my breath or simply give myself a few minutes in silence to observe my inner state. If you prefer guided meditation, I recommend the Effortless Presence series in the Healthy Minds app.
If sitting on the floor is not for you, sit on a comfy chair instead with your feet flat on the ground.
Whether you are on the floor or in a chair, give it a try now:
Relax your shoulders, close your eyes, and enjoy a few moments of quiet time.
How did that go? What did you notice? I hope you feel more grounded and connected.
4. Write It Out
This started as a ‘morning pages’ practice that I learned from the book ‘The Artist’s Way’ by Julia Cameron. I don't write ‘morning pages’ every day, but when I do, I aim for at least 15–20 minutes.
I use this style of writing as a ‘venting’ practice. The idea is not to write anything beautiful, creative or even coherent, although that can happen. Instead, the intention is to give your awareness space to ‘vent out’ whatever might be occupying your mind, including the frustrations, fears, or insecurities we all face from time to time.
Putting these 'not-so-nice' thoughts and worries down on paper allows your mind to let go of them, creating space for inspiration, creativity, and focus.
If the idea of journaling feels foreign to you, a nice alternative is to record a voice memo (that you never send) as a way to give your mind space to process and release what might otherwise hinder your day.
5. Movement
Finally, I have a movement practice, which currently involves going to the gym four times per week. No matter what is happening in my life, I prioritise this practice because I’ve consistently seen how the benefits of movement extend far beyond physical health and well-being.
Movement can release tension and shift negative mental and emotional states in ways no other practice can. If you have time for nothing else during your morning routine, move!
Consider cycling, walking, playing a sport, practising yoga, or even doing a few jumping jacks. Elevate your heart rate for just a few minutes, and you’ll see what I mean!
If you have access to a space where you can walk outside, enhance your morning practice by enjoying the benefits of sunlight. Research has shown that standing in the sunlight for just a few minutes early in the morning can help your body’s internal clock get you into ‘action mode’. Combine movement and sunlight by enjoying a short walk or some gentle exercise in the morning sun.
Lastly, to protect your morning routine from distractions, I recommend charging your devices in a room other than your bedroom. This helps you avoid the temptation to check the newsfeed on your phone first thing in the morning. Instead, have a mindful start to your day with some of the suggestions above before engaging with technology and the world.
So there you have it, the five morning practices I currently find most useful and a few other ideas to inspire your own morning routine for well-being and productivity.
Share your insights in the comments, especially what you feel inspired to integrate into your morning routine.
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