3 Step Morning Routine that will change your life!
As a species, we crave control, both externally, in the outside world, and internally, within ourselves — this is because control equates to a sense of security.
The mind seeks order, and disorder can result from a lack of structure in the information it receives.
A healthy routine adds predictable structure to one’s day, which bolsters an individual’s perceived notion of control. This new layer of ‘added’ control helps structure the mind, which in turn helps regulate the ebb and flow of emotions and thoughts.
As a disclaimer, the routine I am about to share with you isn’t novel nor is it complicated; in fact, it’s rather simple. Despite its simplicity, however, it makes a world of difference when practiced regularly; the compounded return on investment is far greater than you’d think.
It will take you between (25–30 minutes) to complete the entire routine. If you are a busy individual and think this is a bit too much time for you to give, let me assure you that this is one of those investments into yourself that is well worth making.
Carving out 30 minutes from your day to re-energize, self-reflect, and become more mindful isn’t asking too much.
On the contrary, it’s asking too little.
Part 1/3 of the Routine: Cold Shower (External)
Duration — Ideally between 30 Seconds to 3 Minutes, depending on how comfortable you are with cold showers. Try gradually increasing exposure.
Before you accuse me of being banal, let me explain. The body, the tangible vessel that houses the brain, also houses the ‘intangible’ mind — the seat of your consciousness.
Much like a car’s chassis encapsulates its interior, the body can be likened to this framework, with the brain acting as the engine and thoughts as the fuel propelling it forward.
Therefore, this initial stage of the routine focuses on the ‘external’ — preparing the body before attending to the mind. For the sake of simplicity, I won’t delve much into the scientific benefits of cold showers — though there are certainly quite a few (improved cardiovascular health, reduced inflammation and muscle soreness, stress reduction, and more). Instead, I’ll try to summarize it in a more relatable manner.
Taking a cold shower first thing in the morning — literally, the very first thing — serves as a quick rejuvenator, washing away the ‘sleep’ and in turn sharpening one’s overall mental acuity.
Simply put, it wakes you up real quick — and thats exactly what most people need in the morning.
If you directly follow it up with step 2 of the routine, the cold shower also acts as a preparatory ritual by signaling to the brain to ready itself for the next stage of practice.
Part 2/3 of the Routine: Meditation(Internal)
Duration — 5 minutes (beginner)/10 minutes (intermediate)/15+ minutes (advanced).
By meditation, I mean mindful breathing: focusing solely on your breath — inhaling and exhaling deeply and fully. Focused breathwork draws your attention to the present moment.
And when you think about it, ‘peace of mind’ is nothing more than a by product of being fully present.
Don’t try to complicate it; there is no wrong way of going about it.
Personally, I find joy in this practice because I engage in it for its own sake — it’s atelic in nature, an activity with no specific end goal.
The reward lies in the very act itself.
Initially, I practiced in hopes of attaining some sort of intrinsic reward — peace, bliss, or whatever you may want to call it — but it felt insincere, almost transactional.
Only when I let go of the expectation of reward did I start to find it more organically fulfilling.
Pro Tips:
- Try exhaling through your nose instead of exhaling through your mouth(Scientifically better)
- Place a hand on your stomach the first few times you practice to create a better mind-body connection.
- Meditate in a quiet place. I prefer it to be darker because it helps me relax quicker.
- Light some incense to make it feel more like a ritual, helping you get more into the mood/process.
Part 3/3 of the Routine: Journaling(Internal)
Duration — 15+ Minutes
Written introspection as a process requires you to structure your thoughts. The act of self-reflecting and articulating these reflections into words on paper can be therapeutic because of how deeply personal the whole process of journaling can actually be.
It’s a medium that allows you to express your rawest vulnerabilities to yourself — all in a safe, non-judgmental space.
Think of it as a process of self-documentation. It grows as you grow — written reflections of your dreams, ideas, loves, fears, and hopes.
Those empty pages can be great listeners.
The reason journaling is ‘step 3’ of my routine is because the preceding steps lay the foundation for it: the cold showers help cool the body and the meditation a.k.a mindful breathing, helps cool the mind.
This prepares me mentally and physically, putting me in the ideal headspace for journaling.
The process works!
I’ve been practicing this routine every morning for a few years now, and it has truly transformed my life.
I’m confident it can do the same for you. Even if you start with just one of these habits, you’ll notice a positive difference in your daily life.
Why not give it a try for 7 days and see how it goes? I’d love to hear about your experience in the comments below.
Here’s to your journey of self-care and mindfulness.
