|
For many, the end of summer brings a shift in routine. Even if yours doesn’t change, this is still a good time to pause and think about how you want to begin each day. How do you want your mornings to feel?
Too often, mornings feel like a to-do list: check things off, respond to whatever pops up, move on. It’s a reactive way to start the day rather than an intentional one. Many of my coaching clients work on shifting that pattern so they can choose how their mornings begin.
You may have heard of Admiral William H. McRaven’s book, Make Your Bed: Little Things That Can Change Your Life…and Maybe the World. He makes the case that making your bed every morning sets the tone for the rest of your day. In a nutshell, the message is this: one small, mindful action can set off a chain reaction of intentionality and accomplishment that carries through your day.
Recent research supports Admiral McRaven’s message that starting your day with just one clear, intentional action can set the tone for better focus and productivity all day long. This taps into what scientists call the “fresh start effect.” Morning routines create a natural opportunity to reset and build momentum. Brief mindful practices or goal setting early in the day also help reduce stress and improve emotional regulation, making it easier to stay on track. As Dr. Jeffrey Egler explains in Real Simple, “the things we do each morning are more significant than we know” (updated August 24, 2025).
Intentional Morning Actions Backed by Science
Here are a few that some clients have found grounding:
- Stretch from head to toe. Gentle movement in the morning increases cerebral blood flow and can boost energy, focus, and cognitive alertness (UT Southwestern Medical Center).
- Do something kind before 10 A.M. Simple acts like saying hello, offering a compliment, or helping someone can elevate mood, release feel-good hormones, and reduce stress (Columbia Psychiatry, Random Acts of Kindness Foundation, APA).
- Hydrate before anything else. Drinking water upon waking can boost mental clarity and energy (EatingWell). “Overnight dehydration is a primary cause of morning brain fog and impaired focus,” notes Dr. Jeffrey Egler in Real Simple.
- Connect with loved ones. Morning check-ins, whether a quick text, a short call, or a shared coffee, can strengthen social bonds. Strong social connections support emotional well-being and even physical health (CDC, NIH).
- Get moving with a run, row, or swim. For some, starting the day with a burst of aerobic exercise, whether pounding the pavement, gliding through water, or powering through a rowing session, is the ultimate reset button. Morning cardio can improve mood, sharpen focus, and boost metabolism for hours afterward. Studies show early aerobic activity increases endorphin release, enhances executive function, and may even help regulate sleep cycles (Healthline).
Other Intentional Morning Ideas to Consider
- Make your bed. As Admiral McRaven suggests, this habit can create momentum and set a productive mindset for the rest of the day.
- Spend 2 minutes in mindful breathing or gratitude. Research shows this can lower stress hormones and improve resilience throughout the day.
- Set a simple intention. Decide what you’ll focus on or how you’ll use one of your strengths today. “Taking a few moments to outline your goals and priorities for the day can increase focus and productivity, contributing to a sense of purpose,” says Dr. Egler in Real Simple. Even better, write them down and carry them with you or post them where you can see them!
- Clear your desk before you start to study or work. A quick tidy can reduce mental clutter, lower stress, and make it easier to focus on what matters most.
Why These Rituals Matter
Each of the morning rituals are about alignment, choosing simple, repeatable actions that reflect what matters most to you. If fitness or presence matters, stretching or a run anchor that intention. If relationships matter, a morning text affirms it. If clarity matters, hydration or a made bed reinforces it.
In my own practice, I send clients a question to ponder or a tip to try in the morning. They report the same thing: it shifts not only their morning, but their entire day, toward clarity and intention.
The beauty of a morning ritual is that it doesn’t have to be grand to be life-changing. Whether it’s a stretch, a sip of water, a kind word, or a few laps in the pool, the point is to begin your day on purpose.
As summer ends and routines shift, ask yourself: How do I want my mornings to feel and what is one small, meaningful action I can choose to make that happen?
Here’s to starting your morning with intention and letting that set the tone for your day.
With gratitude,
Ana Isabel Sánchez
  
|
