3 5-Minute Routines To Start You Day Off on the Right Foot

Though most people dream of being the types of individuals who wake up each morning with hours to spare in which they can exercise, meditate, journal, read and simply do whatever makes their souls happy, the truth is that most humans are the get-up, get-dressed and run-out-the-door types. While there is nothing wrong with sleeping in now and then, living your life in a harried state is not fun, nor is it healthy. You need a little “you” time, and it’s hard to find that once the rest of the world wakes up. The good news is that you can get that you-time by carving out just 15 minutes of your morning to dedicate to three simple yet, refreshing routines.


Per several studies, mediation has several benefits for the mind and body. Among others, included are stress reduction, improved memory and a strengthened immune system.

While these benefits may sound good, you likely think you don’t have time to sit and “ohm” for an hour or more each morning. Well, you don’t have to.

Sitting for just five minutes each morning to detach yourself from all thoughts can profoundly positively affect your entire day. For help with getting into the habit of meditating properly, check out UCLA’s resource of free guided five-minute meditations.

Make Note of 3 Things You’re Grateful For

Similar to the “three good things” strategy used by Martin Seligman, this strategy — as brought to you by a user on Quora — involves writing down three things for which you are grateful each morning. The user encourages you to think about what you have in your life that is good, beyond material objects. These can include friends, family members, helpful neighbors, the laugh of a child, a shift in mindset or a positive development that occurred the day before.

If you have time after coming up with three items, provide an explanation for why you are grateful for them. Starting the day off by showing gratitude — rather, than, say, bemoaning your early work schedule — can help you approach the day with a more positive mindset.

Make Your Bed

Making the bed is a simple habit that has several powerful and surprising benefits for people who actually do it … Which, most people don’t. According to the data, as many as 59% of people don’t make their beds at all, while 12% pay people to do it for them. Only 27% of individuals make the bed on their own. Those individuals are happier and more productive. This is not just a broad generalization, either. Per the data, 72% of bedmakers claim to be happy, while an astonishing 62% of non-bedmakers say they are unhappy.

There are a few reasons this may be so. For starters, making the bed is a keystone habit, which means it can start a chain reaction that could help other positive habits take hold. It’s also a manageable task that, once completed, contributes to a sense of accomplishment. In addition, Bedmaking helps to improve the visual appeal and reduce the clutter effect of your bedroom, which can help to alleviate stress. It also prepares you for things you don’t want to do.

Finally, and interestingly, making the bed may contribute to a better night’s sleep. According to the Sleep Foundation, individuals who make their beds every day are more likely to enjoy a good night’s sleep every day or almost every day compared to individuals who leave their beds a mess.

Starting your day off on a positive note does not have to involve hours of free time in the morning. By setting aside just 15 minutes to meditate, express gratitude and make the bed, you can improve your morning routine and your life.

5 Ways To Add Mindfulness and Meditation Into Your Busy Schedule

Most people know the benefits of meditation or mindfulness; they understand that regular practice can reduce stress and brighten the mood. Unfortunately, too many people cannot find the hours or minutes in their day to begin a new routine, especially one that does not mesh with the concepts of productivity and hustle. 

While work is vital to a successful professional life, if it is not fulfilling, it is not helpful to spiritual or balanced life. No one is saying quit your job. Still, it would be best to find ways to meet mental health needs throughout your day, which is the primary goal of meditation and mindfulness. Thankfully, meditation does not take hours, and there are several ways to fit it into even the busiest schedule. 

1. Create a Morning Time Allowance

When you wake up in the morning, do you need to rush from one activity to the next? Does it seem like your shower, coffee, and morning drop-off routines all blur together? If so, you are trying to accomplish too much in too little time. 

While no one like to hear it, turning back your clock 15 to 30 minutes can work wonders for morning stress. You can savor your breakfast and set aside a few minutes for a gratitude journal or some other meditative exercise with the extra time. 

2. Savor Coffee Breaks

Most businesspeople enjoy a cup of coffee on their morning commute. Do you drive to the office or take public transportation? Riding a subway train or bus to work can allow you to practice a mindfulness exercise without interfering with your day.  

As you ride the bus, put in your headphones and listen to relaxing music. Drink your coffee slowly, taking tiny sips. Take a moment to breathe in the aroma. Let the coffee sit in your mouth and allow the taste to settle on your tongue. Breathe deeply in and slowly out. 

3. Take a Stroll

What do you do on your lunch break? If you spend 30 minutes in a busy lunchroom or break room, consider taking your lunch outside. If you spend the time alone, you will likely eat faster. If you finish your meal in 15 minutes, that leaves you with another 15 minutes to enjoy a stroll outside.  

Studies show that spending even 15 minutes outside can re-energize you. Additionally, breathing in the fresh air can help you relax. Try to focus on the moment: the color of the grass, the feeling of the sun on your face, etc.

4. Practice Mindful Eating

Mindfulness is the practice of focusing on the present moment. The mindfulness ritual can help relieve stress, allowing you to become centered and balanced with your feelings. 

Mindful eating is an extension of mindfulness. You want to sit down for a meal or snack and focus only on the act of eating. Take in the smell of the food, its sight, texture, and taste. Allow yourself the time to explore and savor your meal.  

By focusing entirely on the meal, you can free your mind of other distracting thoughts. Staying in the moment allows stress to dissipate. 

5. Slow Down and Reflect Before Sleep

As in the morning, you want to set aside a few minutes at night for reflection. If possible, it is best to turn off any electronic devices and dim the lights in the hour before bed. Consider making an entry in a gratitude journal or another writing activity during this time. 

Meditation and mindfulness are beneficial practices. Incorporating the above techniques can help you establish a mindfulness routine.

Understanding Meditation and The Advantages of Daily Contemplation

Meditation is typically viewed as a spiritual experience, but that does not mean it is inherently religious. While several religions have traditions steeped in meditative practices like prayer and daily readings, meditation is not deliberately faith-based.

Many mindfulness instructors have shared their techniques and experiences to help bring more people into the mindfulness fold because the benefits of continuous practice are bountiful. However, while a person might meditate to form or nurture a connection to their spiritual self, they do not have to adhere to a specific ideology or religious group.

Meditation, more than anything, is a period of intense focus on the present. It is a time to shut off intrusive thoughts and feelings, like stress and anxiety. The reason so many people now meditate daily is the numerous health and wellness benefits.

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Understanding the Benefits of Daily Meditation or Contemplation

Mindfulness meditation is an excellent way to separate your feelings from your negative thoughts. Most people spend their days fixating on their challenges and shortcomings rather than taking time to reflect on something positive or taking time to calm down and focus on the problem analytically.

By taking a break from intrusive and negative thoughts, you can return to a problem with a fresh perspective, often finding a peaceful way to resolve your dilemma. If you are not used to meditation, try reading a passage from a book that inspires you. Take five to 15 minutes to reflect on the selection and nothing else. You should find that your body and mind relax during this meditative break.

Well-Being and Self-Confidence

Many people struggle to remain still for only a minute with their thoughts. The idea of change and impermanence are so terrifying they feel that every second of every day must be filled with some activity, some worry. However, as people build the habit of meditation, they begin to develop a healthier relationship with change and fear.

Meditation forces people to be present at the moment, and that feeling solidifies the knowledge that time is ever-shifting. Practitioners become comfortable and at peace with the idea of change and the passage of time, especially when they are forced to acknowledge the importance of each moment. Eventually, practitioners begin to feel an improved sense of self-worth and well-being, leading to enhanced confidence.

Physical and Psychological Health Benefits

Meditation has likely been studied more than any other mindfulness practice. According to the bulk of research, meditation has many physical benefits, including:

  • Improving metabolism

  • Regulating heart rate

  • Reducing cholesterol

  • Improving sleep quality

  • Regulating blood pressure

Additionally, meditation can help improve psychological characteristics. Many practitioners explain seeing or feeling an improvement in three areas:

  1. Happiness

  2. Focus

  3. Emotional stability

Achieving the benefits of daily meditation means you must first establish a habit. As you begin the practice of meditating, it can feel strange. You do not have to start with 20-minute sessions; many instructors explain that starting with only a few minutes a day is ideal for building a habit and routine.

Do you have any meditation practices to share? Leave a comment below.