How I Start My Day: 5 Morning Rituals for Clarity and Energy

Every morning, I begin my day with a few essential rituals that set the tone for success and positivity. These practices are non-negotiable for me—I genuinely look forward to them each night as I get ready for bed. I have developed this routine over the last several years and I adjust it based on my schedule for the day. I would encourage you to try adding a new ritual to your morning routine. Here are a few of my favorites:

1. Gratitude Practice: When I first wake up, I take a few quite moments to lie in bed and reflect on all the things I'm grateful for. Sometimes I think about the incredible friends and family who enrich my life. Other times, it's the simple pleasures - like the sweet, in-season figs that are waiting for me in the fridge. Practicing gratitude each day opens your heart to the beauty and blessings around you. It cultivates a mindset of appreciation that can reduce stress, boost happiness, and improve overall well-being.

   
   

2. Oil Pulling/Tongue Scraping: Prior to brushing my teeth, I take a teaspoon of coconut oil and swish it in my mouth for 10-15 minutes (some mornings it's only 3-5 minutes). Oil pulling improves oral hygiene by reducing harmful bacteria in your mouth. It naturally whitens your teeth, prevents bad breath and reduces plaque buildup. It's important to dispose of the oil in the trash can or toilet so you do not clog your sink! Next, I scrape my tongue - this will become addicting! Scraping your tongue removes bacteria and can stimulate saliva production which naturally cleanses your mouth.

   
   

3. Hot Water or Tea: Beginning your day with warm liquids supports your digestive fire, promoting smoother digestion and better absorption of nutrients from breakfast.

   
   

4. High Protein Breakfast: I always aim to have 30 grams of protein with breakfast. Beginning your day with protein helps to balance your blood sugar which leads to more consistent energy levels throughout the day. For women especially - I recommend having caffeine after breakfast. This helps to balance your hormones and reduce a cortisol spike first thing in the morning (when your cortisol is already raised). Elevated cortisol levels can lead to anxiety and weight gain.

   
   

5. Long Walk/Daily Movement: I love to go on a long walk after breakfast. This ritual always brings me clarity, increased energy, and the opportunity to enjoy music or a podcast. I typically work out in the mornings. A few days a week I strength train, other days I enjoy a yoga class or Pilates. I intuitively listen to my body and check in with my energy levels before choosing my workout of choice.

Morning rituals are intended to kick off your day with clarity and energy. If you find yourself rushing or feeling stressed about everything you need to accomplish - adjust your morning routine to align with your schedule. Create a morning routine that brings you peace and is unique to your lifestyle.

With love,

Emily