Mini Morning Rituals to Reset to Day

Start your mornings with intention! In this episode, I share simple, mini rituals—from mindful hydration and journaling to gentle movements and breathing exercises—that help ground your mind, release anxiety, and set the tone for a calm, focused day.

Even small changes can transform your mornings and help you feel more centred, confident, and in control. Whether you have 5 minutes or 30, these practices are designed to fit seamlessly into your routine.

✨ If this episode resonated with you, follow, subscribe, and leave a review—it helps others discover the podcast and start their mornings with intention too.

Chapters

• 0:00 The Power of Morning Rituals
• 6:12 Implementing Mini Rituals for Daily Reset

Transcript

SPEAKER_00: 0:00

Hi everybody and welcome back to the Self-Help Podcast. I'm Deepali and I'm so glad you're here today. So today's episode is all about the small things. Many rituals that can completely reset your day before it even begins. So whether you are someone who rolls out of bed at 5am ready to conquer the world or if you're more of a hit snooze three times and grab coffee on the way out the door type, this episode is just for you. Sometimes life feels loud, fast or if Even a little chaotic. But there's real power in reclaiming just a few minutes each morning to kind of ground yourself. So here I'll share some simple effective rituals that you can try, many of which take less than 5 minutes. And these aren't complicated routines that require a yoga mat and sunrise. But these are... Think of them as doable, flexible activities or habits that can actually shift the tone of your entire day. So let's get into it. Starting with, why do you even think that morning rituals matter? You might think, I barely have time to brush my teeth in the morning, let alone do some ritual, right? But here's the thing, rituals are not routines. They are not yours. They are grounding, intentional acts that signal to your brain that you're safe, that you're absolutely in control and the day is yours now they in a way reset your nervous system and take away from the flight and fight mode they help you move from the reactive to the intentional and that is a very powerful shift and this shift however small can change how you handle stress uh decisions in the day Even how do you talk and think of yourself throughout the day, right? And I'm not saying that you need a two-hour self-care checklist. I wish we all had the liberty of that, but life happens. But I'm talking about mini ritual, 30 seconds to five minutes max that center you, that ground you, that bring you closer to your own self, right? So here are a few of my favorite mini mounting rituals. I'll break each one down for you. Talk about why it works and give you ideas to personalize it. The first one and my favorite one is the one minute breath reset so before you even grab your phone waking up sit up close your eyes and take one intentional breath that breath you're taking be grateful about it and in through your nose and hold for a moment and out through your mouth now this It roughly takes about 10 seconds and it grounds your nervous system. It's not about the breath itself. It's about the pause. You're telling your brain, I'm here and this moment matters. And you can even silently say a prayer or a word on the exhale so that you feel calm, safe, grateful and awake. The next one on this list is morning pages, like a mini version. So traditional morning pages ask for three full pages. We are doing three lines. Just grab a notebook or your to-do and write what's on your mind right now What do I want to feel today? And what's one thing I'm grateful for? That's it. Three simple lines, three word answers in just one minute. But the clarity it brings you, it's huge. Try it. And I could repeat these questions one more time. So we go about writing the answers to what's on their mind right now. The second is, what do I want to feel today? And the third one is, what's one thing that I'm grateful for? Just three answers. Simple questions and their answers will give you a lot of confidence and clarity to move through your day. Number three on the list is light something intentionally, whether it's a candle or an incense or just simply opening your window for that fresh air. Do something physical to mark the start of your day or maybe just completely removing the blinds or the curtains in your room and just letting the fresh air and light come in. brain love cues lighting a candle can be symbolic that this is my speak this is my energy and hey bonus point it also smells really nice right who doesn't want that first thing in the morning then coming on the fourth one very quick and actionable is water ritual so hydration is medication as we know food is medication right so pour a glass of water hold it in both your hands and just take a sip with full awareness and not like in a hurry or rush chugging it down while scrolling your phone just because you know you're trying to complete your water intake for the morning but just take that glass of water and in complete awareness take a sip and be thankful and and just be present in that moment Say to yourself, this is nourishment. You care for yourself. And it feels silly, right? Try it out. You're reprogramming your mind on how to relate to your own body. Fifth one is the power posture or simply gentle movement. No full yoga, stretch required. No dance fitness. No cardio and warm-up required here. Just stand tall. Stand still. roll your shoulders back, maybe stretch your arms up a little bit or place your hand on the heart and your stomach and breathe into that space. If you have been waking up feeling anxious or heavy, I know I feel that too many times, this one helps release that stuck energy and it actually really works. Try it out for yourself. The last one on the list is phone boundaries. Establishing boundaries both in real life and digitally helps us go a long way. So it's a mini ritual and it's not about adding it. But it's about subtracting here. What if your phone stayed out of your reach for the first 5-10 minutes? Use that time for stillness or any of the rituals we talked about above. You'll be amazed at how it shifts your internal chatter. That feeling when you just wake up and you're feeling groggy and your eyes are not open, you just kind of hit the snows. Sometimes go to Instagram or Facebook or start reading your WhatsApp messages. That's not a good place to be in. So if you do that, you'll be amazed at how it shifts your internal self-tone for the day. Make checking your phone something intentional. Maybe even say out loud, I am checking in and not checking out. And that can happen later when you're done with some of the most intentional activities that you plan to do in the day and how you want to start your day now i want to be honest with you all there was a time when i started days every day really in full chaos mode snows the alarm rolled out of bed check emails before even blinking my eyes and get myself a cup of tea and i wondered why i always felt anxious and behind so when i started using just one of these rituals just one And you don't have to apply all of these in one single go. That'll make it way overbearing and overwhelming and you'll stop doing it from day two. Just one. Just one simple, small change and that will keep you build the momentum. And for me, it changed the whole tone of my mornings. I wasn't perfect. I still am not. I still had rushed days and I feel like I have embraced slow living to a point where I feel like I'm running late to an appointment or if I have a few set activities to do in a day and I... do keep my calendar full I just kind of keep planning them in advance so that I'm not rushing last minute I hate that feeling but in doing all of that I had a sense of agency again these mini rituals are acts of self-leadership they are like whispers to your future self saying that you've got this you don't have to overhaul your life and you know make it increasingly complex than it already is But just start small. Pick one that resonates with you and give it a try for a week. No pressure, just out of curiosity. And let me know how that goes. So there you have it. Mini morning rituals that can help you reset your day. And remember, these are not about productivity. These are not about hacks to take control over your life. These are just simply rituals that will help you feel more grounded and be more present and about you feeling like you again before the world make demands of you and we have such demanding lives we have kids to take care of we have jobs to go meal prep to do meals to make right so friends to meet hobbies to pursue and all that jazz so remember these where you feel like yourself again And if any of these spoke to you, I'd love to hear about it. You can always, always email me. I'll leave my email in the show notes and I also have a website where you can reach out to me. And I love always hearing how these little shifts impacted your life or they just resonated with you. Maybe you were somebody or you still are someone who's trying to figure your mornings out and one day you're on track, the other day you're falling apart. So... If you found this episode helpful, consider sharing it with a friend or somebody you think might need a gentle reset to. And until next time, please be kind to yourself. You deserve mornings that feel like you. Talk soon. Bye-bye.