Raise your hand if the first thing you do every morning is reach for your phone and start scrolling. Yeah. Me too. For a long time, that was my go-to move in the morning — doomscrolling through headlines, social media, and more. And you know what? It made me start my day with dread.
When my day started with anxiety or frustration or all the other things that doomscrolling brought about, it carried through into the rest of my day, too. It wasn't working for me.
So I revamped my daily routine so I was waking up and going about my day with a happier vibe. And you know what? It has made a huge difference in how I experience my days. I'm far less stressed, much happier, more present, and feel more in control of my life than I did. Here are the quick and easy things that have made a huge difference for me, and they could help you, too.
Leave the Phone (or the TV, Your Computer, or Headlines) for Later
I'm not saying not to glance at headlines or hit up social media ever. I'm just suggesting it's not the first thing you do. Give yourself a few moments to do something that makes you feel good first. Start your day on a peaceful note — not a chaotic or stressful one.
When I wake up, I no longer reach for my phone. Instead, I sit on the side of my bed with my feet flat on the floor, and I ground myself with a quick grounding meditation. But even taking a few deep breaths into my belly will help if I feel like I don't have time for the whole grounding thing. The trick is to start with calmness and and peaceful feeling before you interact with the world.
Establish a Daily Practice
Once I've grounded myself and hit the bathroom to brush my teeth and do all the other things that 59-year-olds require first thing in the morning, I still don't hit up media. Not just yet. Instead, I take about five minutes and use the HeartMath Institute's Quick Coherence Meditation. No matter how pressed for time I feel, it's totally worth the few minutes it takes. I head into my day feeling really good.
You don't have to use this technique. Find one that works for you (while still avoiding media). Spend five minutes snuggling with a pet or sitting on the porch and watching the world wake up. Do a few minutes of deep breathing. Stretch your body a little. The trick is to spend five minutes at the start of your day doing something that lifts your spirits.
Once you're feeling all blissed out from your practice, there's a quick neurolinguistic technique called anchoring that you can use to bring back that blissy feeling all day long.
- While you're in your happy state, create and hold a gesture (I touch the tip of my middle finger to the tip of my thumb like an OK sign.
- Hold it for 30 seconds to one minute & release.
- Any time you start to feel stressed, quickly repeat the gesture (no need to hold it — I just tap my finger and thumb together, and it works right away), and it'll bring the feeling back.
You can use your anchor as a pattern interrputer. When you notice yourself feeling stressed, having looping negative thoughts, or putting yourself down, you can repeat the gesture, and it'll stop you from being in that negative loop. Re-set the anchor every morning to keep it working effectively for you.
Get Outside Every Day
Look, I get it. Some days, it's a lot harder to get outdoors than others. But for me, it's a priority. At least once a day, I step away from any and all screens and head outdoors. If the weather really sucks, I bundle up in a blanket, sit on my porch, and watch the birds at the feeders while I sip tea. If the weather is less objectionable, I go for a walk or a hike.
But that connection to the outdoors and a few breaths of fresh air (plus the enforced media break) reconnects to the part of me that feels good. Even if it's just five minutes, it's a non-negotiable in my daily routine.
Related: 10 Ways I Connect to Nature in Winter and You Can, Too
Be Mindful of the Media You Consume
When I really pay attention, I notice that consuming certain types of media always stresses me out. And I'm not just talking about the daily news here. Instead, I'm talking about certain types of TV shows, streaming, movies, and publications that don't make me feel great when I read them.
I mean, I get it. If you are a true crime aficionado and watching/reading it doesn't leave you feeling gross, then keep watching it. But if it makes you feel angry, stressed, frustrated, or something else, maybe limit it or follow it up with something that makes you feel good.
I've opted out of violent movies and TV shows because they don't entertain me and always leave me feeling super stressed. I do watch some trashy reality TV because a) I don't believe it's real and b) it's mindless entertainment, but I always follow that up with listening to some really stirring music or watching something that makes me laugh.
So really, it's about managing how what you consume makes you feel. If you consume something that makes you feel terrible (like, say, the daily headlines), try to follow it up with something that counteracts that negativity like a really good workout session, cuddling with your kids or pets, or streaming something that's interesting or super funny.
Move a Little Every Day
I'm a huge fan of movement to help you be more present and release tension. It doesn't have to be a big thing. Even popping into downward dog for a minute or two or dancing for five minutes to your favorite song can make a huge difference if you're not into working out.
Identify Microstressors & Do Something About Them
Microstressors are little everyday things that cause us to feel anxious. And while they're small, we usually have a bunch of them, so they can build up.
Fortunately, there's something you can do about microstressors. When you figure out what one of yours is, do something about it.
Related: Four Simple Ways I'm Reducing Microstressors in My Life
Unfollow & Unsubscribe Liberally
Once you do start doomscrolling (and no judgment here, it totally happens), minimize the stress by unfollowing accounts that chronically stress you out. If it's a friend on social media, you can unfollow without unfriending to save extra drama.
And while you're at it, make liberal use of the unsubscribe link in unsolicited emails. A cluttered inbox and having to delete all that spam is just wasted time and effort, and it can be a little stressful. But just because you visited a website or once bought a product somewhere doesn't mean you have to receive their spam forever. Unsubscribe.
Do Something Upbeat (but Not Stimulating) Before You Go to Bed
Just like I refuse to start my day with screens, I also refuse to end it with them. I stop about two hours before bedtime to give my brain a break. I take a nice bath. I sip on some herbal tea. I read a book or write in my journal. And, just before I go to bed, I sit on the edge of my bed just like I did when I started the day and either spend about five minutes thinking about things from my day I'm grateful for or doing another five-minute heart coherence exercise. It helps me end the day on a positive note and keeps me from lying awake worrying about all the stuff I can't do anything about.
Keep the Positive Vibes Going
I've had these practices in place for a few years now, and it has made all the difference in the world. By taking a few minutes here and there to cultivate positivity and give myself a break from the world's stressors, I am happy and feel good more often than I feel bad. And when I do feel stressed about something I can't do anything about, I have tools that can help me reset.
