Distractions is the order of the day. We get into 5 Instagram notifications, 10 WhatsApp messages, 6 X notifications and 5 other notifications from apps like Zomato, Swiggy, Netflix, etc. All these keeps us on the edge throughout the day and takes a toll on our mental health.
According to National Mental Health Survey of India, at least one in every seven Indians suffer from one or the other mental disorders like depression, anxiety, and substance use disorders. Often these mental health conditions lead to continued substance abuse which affects the physical health too.
A calm and content mind is all that is required to get out of these mental health conditions and the solution is also easier to follow. Win the mornings to dominate the day. Start you day with 5 simple but active rituals and you will be better than 90% of the people.
1. Wake Up free from Screens
A decade ago, our loved ones are the last thing that we see before sleeping and the first thing that we see when we wake up. However, today most of us wake up to our phones or other screens. This seemingly small habit can create a ripple of anxiety that lasts all day. Exposure to mobile or tablet screens first thing in the morning is often found out to increase cortisol levels, heightened stress and a generally shorter attention span.
Instead, start your day without screens for the first 30 to 45 minutes. Let your mind wake up naturally. When you wake up, kiss your loved ones. Hug them. Sit together and reminisce in that bird chirps and animal sounds for a few minutes. Enjoy the sound of silence. This moment of quiet helps set a calm emotional tone for the day ahead.
Hugging your loved ones naturally reduces the cortisol levels in your body and boosts the oxytocin levels in your body. When you watch Instagram reels or other short form content your mind gets a dose of dopamine which will make you feel happy in the short run. However, when you no longer watch those reels and enter your work or other activities for the day, the lack of dopamine shot to your brain makes it feel demotivated and disinterested in the works. So, start your day consciously and free from screens.
2. Hydrate, Take Bath and Move Around
Two thirds of our human body contains water in one form or another. All parts of your body including your brain runs on water. After a full night’s sleep, your body needs hydration. Begin with one or two glasses of water to rehydrate your body. You can drink as much as litre of water or more as per your capacity.
Further your body gets heated up due to poor circulation of blood during the night. Taking a cold shower helps your body to wake up and feel free from sluggishness.
A short session of physical activity that includes light stretches, a short walk helps your body to get out of that slumber mode.
A 2022 study by the National Institute of Mental Health and Neurosciences found that light physical activity in the morning reduces anxiety and improves mental clarity throughout the day.
3. Visualisation and Affirmation of Long-Term Goals
Most people get into a feeling of anxiety as they don’t know where they are in the life, what they are doing and where they are heading. A conscious visualisation process helps you to stay focused and keeps grounded. You won’t be anxious about the changes and curve balls that life throws at you. Before your day takes off, spend a few minutes in stillness and intention. Visualise the person you are becoming. What goals are you working toward? What kind of life are you building?
Now, shift to the affirmations. Say out positive statements like “I am focused and calm” or “I take meaningful steps toward my goals” are not just feel-good phrases. They help train the brain to stay aligned with your values and vision. This reaffirms and reassures you of your daily life. It will keep you calm even during stormy days.
4. Let Your Mind Explore — Journal Your Thoughts
Journaling is not just for thinkers, writers or philosophers. Given that our daily lives have become a controlled chaos of some sort, it is advisable for all to sit and spend some time in journaling. It clears mental clutter, reduces overthinking, and provides emotional insight.
Take 5 to 10 minutes each morning to just note down anything without hard and fast rules. Describe how you felt about some activity, write a short note on the things that you’re grateful for. Or simply list things you want to process. Writing helps you to externalise inner stress, bringing a quiet sense of control and clarity.
5. Start Your Day with Purpose — Set Small, Clear Goals
Instead of directly jumping on to those daily monsters of massive to-do lists, start your day with a clear intention. Choose a few small, achievable goals. These can be simple and personal, like “I will take a mindful lunch break” or “I will call that client today and book the appointment.”
Small wins lead to consistent progress, and that consistency reduces your anxiety. Research shows that setting daily intentions improves mood, decision-making, and emotional stability.
Morning Routines Matter More than You Think
Morning routines are not about perfection. They are about preparation. They help you to structure your life and plan it.
With continuous and conscious practice, these routines
- Reduce anxiety
- Improve focus
- Induce better sleep
- Achieve emotional balance
Need Support on Your Mental Wellness Journey?
If you are feeling emotionally stuck, anxious, or mentally exhausted, these habits are a great place to begin. However, not all troubles in your life can be countered with these routines.
It is important to reach out to professionals and seek psychological help from experienced mental health professionals. Our psychiatric hospital in Chennai is here to help. Call us today to book your consultation. Let us work with you to build a calmer, stronger, and a better version of you.
