By Paige Reist | Posted: September 21, 2018
Mornings are full of potent possibility--it’s the time of day that has the most potential for profound tranquility, for reflection, and for growth. I truly believe that how you begin your morning dictates how the rest of your day will go.
I know that if I’ve had a poor night’s sleep, wake up to a shrieking alarm, and immediately head to my computer to begin the day’s work without taking time to set intentions and care for myself, I feel terrible throughout the day: groggy, grouchy, and stressed. But if I begin my morning the night before, by getting to bed at a reasonable time, avoiding screens for an hour before bed, and planning out a wellness-oriented morning routine for myself, my day is great. I feel rested, positive, and productive.
The most important part of this morning routine, I’ve come to learn, is regulating my first thoughts. It’s easy to wake up and immediately turn to thoughts of dread about the work day, or your to-do list, or any number of problems. Another issue that people commonly deal with is stuck thoughts--unwanted thoughts that you can’t seem to get out of your head.
Stuck thoughts can frequently become obsessive and overwhelming. They’re a symptom of anxiety, and you’re most susceptible to them when you’ve got external pressures causing you more stress than you feel capable of handling. Stuck thoughts are those uncomfortable ideas and phrases that keep running in a circle through your head, coming back to the forefront of your mind again and again. Some are as benign as song lyrics or melodies, but some of these thoughts can make you uncomfortable.
Sometimes you really just have to override these thoughts with positive ones, even if it feels unnatural at first. Your first thoughts set the tone for your entire day. You might feel a little skeptical towards this, but I promise you that creating patterns of positivity for yourself is incredibly powerful. You can be the author of your own feelings and reality.
But how do you start to design these thoughts for yourself? These ten thought patterns are powerful, easy methods of overcoming stuck thoughts, creating positivity first thing in the morning, and riding the wave of good thoughts throughout your day.
10 Morning Thought Habits for Positivity
1. Express gratitude
Every morning, take some time to list three to five things that you are grateful for. You can do this as a family over breakfast, say it out loud in the mirror, or write it in a journal. Try to mix up the things you’re grateful for every day, from the big things, like your health, to the tiniest of things, like birdsong or the taste of cinnamon. Gratitude isn’t just good for your mood--studies are beginning to show that expressing gratitude can actually improve your heart health, too.
2. Focus on Love
Write a mental love letter to the first thing you see. Your partner, your cat, your blanket, yourself. Be specific and joyful and silly, as cheesy as you want. List everything that you can think of, and be generous with your praise. You don’t necessarily have to share your soliloquy with the object of your affection, but starting off your day by intentionally being loving brightens your spirits and encourages you to approach the rest of your day with the same loving attitude.
3. Find tranquility
Mornings can be incredibly chaotic, so set aside the time to find a measure of tranquility. Even ten to fifteen minutes of meditation can have seemingly endless benefits, from improving your health to tapping into a more organized way of thinking.
4. Speak affirmations
Studies show that affirmations really do work. Your brain is wired in such a way that it can’t really tell the difference between something happening right in this moment and something that you’re anticipating for the future, so telling yourself things like “I am well-loved by my friends” works to manifest that exact feeling. Create a few affirmations that speak to areas you feel need a little love--make sure they’re worded positively, in present-tense, and that you say them out loud so you can hear them.
5. Cycle through sun salutations
A few sun salutations (surya namaskar) in the morning get your blood flowing, your emotions centered, and your mind focused. If you’re not already a practitioner of yoga, you can start out with a few online instructions, but it’s always best to get comfortable with poses and routines under the tutelage of a trained, initiated expert.
6. Say a prayer
You don’t have to follow a religious doctrine or even believe in a higher power to pray. Yes, I know how weird that sounds! But prayer is all about starting a conversation with the universe. Whatever you believe in, however you discover awe and connection, that is where your spirituality lies. For some, prayer involves ritual, chanting, or posturing, and for others, it simply involves closing your eyes and sending thanks into the universe. I think that even walking in nature can be a prayer--as long as you do it with intention. Spirituality, for many, is an important aspect of happiness and an endless resource to draw upon in your time of need.
7. Write morning pages
If you’re a creative type, morning pages are a fantastic way to clear out mental clutter. They not only help you tap into your creativity, but they train you to know yourself better, identify problem areas in your life, and empower you to take action.
8. Review your goals
What are your short-term goals? Your long-term goals? Do you have them written out somewhere, or are they just vague ideas that float around your mind now and then? If you haven’t written out specific and measurable goals for yourself, mornings are a perfect time to do just that. Think about what you want your life to look like in five years, in ten, and in fifteen, and begin to break those dreams down into realistic goals you can set for yourself. Every morning, review these goals--it’ll keep you on track, positive, and motivated.
9. Learn something new
As much as technology can be a distraction, it can also be a great tool for learning. Take some time every morning to learn something new, whether it’s listening to an informative podcast while you make breakfast, listening to an audiobook on your commute, or even just scrolling through a few interesting articles over your coffee. Learning new things will keep you inspired and curious, and will prevent your day from feeling stagnant.
10. Remind yourself of your resilience
Even if you have a bad morning, you can “restart” at any moment of the day. Rather than seeing days as solid units, try to see them as a path. Perhaps you tripped over a stick or stubbed your toe on a rock--that doesn’t mean that your walk is ruined! When you feel yourself slipping into negative thought patterns, take a little break and try any of the techniques above. Don’t let one slip-up derail your entire day.
Mornings are important, and training yourself to have good morning thoughts can transform your life in tremendous and unexpected ways. You are not doomed to unhappiness, even if you’re prone to it. Happiness is a decision, and a skill. Whether you are able to get there on your own or with the help and support of professionals, you deserve it.
Paige Leigh Reist is a writer, editor, and blogger.
