Our Topic Today: Empowering Morning Rituals

• habits that empower our mind, soul and body to help us start our great day
• a solid grounding for our mental strength, physical strength, spiritual strength
• key components of our ultimate well-being in modern psychology

Ritual 1 : Smile, Stretch, Breathe & Water

• Smile
  • to feel happy, ignited to start your day
  • condition our following actions and reactions to things that happen to us during the day
  • direct your attention to positive events
  • a positive impact on our mood
• Breathe
  • deep breathing makes us feel the peace at heart
  • Mindful breathing – Observe how the air comes into our body parts and how it comes out slowly
  • gives you time to rest and relax
• Drink water
  • start your day with strength and a clear mind
  • coffee or tea, or even soft drinks could make you feel more tired after the short period of energy boost

2nd Ritual: Move your body

• Your body will affect your thoughts as well, so take care of your body
• Just move around. Don’t sit around the couch, start some exercise, some light ones
• stretch your body, jump over a rebounder, run for 5 min, stretch your arms

3rd Ritual: Incantations, affirmations, condition beliefs

• say positive words or phrases to yourself every day in order to make you feel confident and blessed in life
• read the empowering quotes out loud
  • know your limiting beliefs or specific doubts in life
  • find a positive one to replace it
  • write that down and say it out loud to yourself every day to condition a new set of adaptive beliefs in your life
• Affirmation – one of the practices in both Dialectal-behavioral therapy and Self-instructional Training
  • write down affirmations about themselves, and to read them out loud when they feel depressed or have low confidence in themselves [DBT]
  • help people monitor their own behaviors and take care of their inner speech which directs their actions
  • write coping statements ahead to prepare people with different coping situations [SIT]

4th Ritual: Engage your emotions by asking yourself empowering questions

• “What are you excited/proud/passionate/grateful about your life?”
• “Who do you love and who love you?”
• bring about positive emotions, excitement, sense of confidence, passion, gratitude, love, sense of connection with others
• journal your answers
• positive emotions, a key component of happiness

5th ritual – Driving force/vision/purpose

• find meaning in what we’re doing in order to carry on
• life calling
• our vision and purpose fuel our motivation to move towards our goals
• think of what aspects of life is important to you or that you want to improve, for example, your health, relationships, finances, Career, Spirituality, Mental State, etc.
• construct your vision and purpose statements
• Watch Stefan’s video on writing down your vision here.

6th Ritual– Read 10 pages

• get your brain started
• brings new information to your mind
• train your psychological flexibility in life

7th Ritual Plan/Schedule Day in Detail

• Plan in ahead, set your DAILY GOALS, stick to that every day
• write down 3 daily goals every day, journal the progress and what you have completed later that night

8th Ritual: Accountability call to a friend

• Tell your friend, family or accountability partner what you are going to achieve
• gives you pressure, eu-stress (positive stress) to stick to your plan

9th Ritual: Workout

• stimulates the release of endorphins which makes us happier
• gives you so much energy, fulfillment and life lessons
• commitment, hard work and perseverance will pay off
• strengthens your body
• Without a healthy body, you won’t be able to enjoy anything in life

Take-away messages

• Empower yourself with healthy habits
• A relaxing morning could make you feel at peace throughout the day
• Healthy rituals could spread across your day, whenever you need them to reinvigorate yourself

Resources Mentioned

• Stefan’s morning rituals video – Watch how Stefan builds up his morning energy through his inspirational morning rituals aimed at improving different aspects of life in 2012 and modified versions in 2014. 
  • 2012: Watch here (35 min.)
  • 2014: Watch here (64 min.)
• Stefan’s Life Plan video – Watch how Stefan sets his intentions and plans out his goals in different realms of life including emotional wellness, physical health, spiritual development, business/finance, family and relationships using his unique techniques Watch here (45min.)

What’s your morning rituals? Share with us below in the comments section!

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Subscribe to Happy Mind Travel!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

Enjoy to be happy!