It is always in the middle of a deep REM sleep that your phone alarm startles you awake. When you turn over to silence the noise, it’s almost natural to completely unconsciously begin scrolling through social media, replying to texts or checking emails. Before fully waking up, your brain is already buzzing with reactions, stressors and an overload of new information.
Consuming digital content upon waking can send your nervous system into a frenzy. Scrolling first thing in the morning is a common habit, and while habits are hard to break, they’re certainly not impossible. If you’re ready to ditch the morning scroll and replace it with some healthy morning rituals, here are some alternatives to consider.
In-Bed Stretches
There’s no need to roll out the yoga mat in order to get a good morning stretch in. There are plenty of ways to improve circulation and detoxify the body from the comfort of your sheets. Morning stretches can turn on the parasympathetic system, putting you in a more relaxed state and setting the tone for an easeful morning. When embracing this healthy morning ritual, try out some single knee pulls or child’s pose for beginners.
Gratitude List
One of the best ways to welcome in more blessings is by expressing gratitude for all the ones you already have. Studies show that those who have a gratitude list practice feel more contentment in their day-to-day lives. Take some time to write down five to 10 things you’re grateful for every morning.
Breathwork
For deeply grounding, invigorating and uplifting effects, try out a morning breathwork routine. This healthy morning ritual will aid in regulating your nervous system and waking up the brain. There are plenty of guided routines available online, but you don’t have to overcomplicate it. Simply breathe deeply through your nose for five seconds, hold it for five seconds and breathe out for five seconds. Repeating these steps will kick off your morning in the best possible way.
Reading
Whatever choice of scripture you decide, whether it’s Bell Hooks, the Bible or a spicy YA novel, commit to reading a certain amount of pages every morning. This habit is not only good for the spirit and brain, but can help you commit to a reading practice and strengthen your attention span.
Meditation
Meditation is the key to having control over your emotions and navigating your day with calm. Whether you search up a guided meditation on the internet or decide to sit in the quiet, this practice is the perfect way to begin your day. You also can say affirmations. If you find that your thoughts won’t stop distracting you, make the effort to observe them rather than engage with them.
Intimacy
Everyone has their preference for when they’re feeling the most aroused, but there are tons of health benefits to morning intimacy. These include boosting immunity, preventing aging, improving memory and reducing stress. If you’re partnered, invite in the idea of starting your day off connecting physically. If you’re single, you can also start the morning by exploring your body and giving yourself pleasure.
See the Sun
Simply looking at the sun is a morning ritual that helps regulate your circadian clock. It also helps you stay alert, promotes vitamin D production and boosts serotonin levels. Stanford neuroscientist Andrew Huberman advises getting five to 10 minutes of sun exposure on a sunny morning and 15 to 20 minutes on a cloudy day.