Empowering Your Morning Mindset
Mornings remain a huge challenge for me. I often wake up with a pessimistic mindset that can usher me into a downward spiral of negative self-talk. Most mornings, after repeatedly berating myself over things that are no longer relevant to the present, I’m left wishing I were dead.
It’s an awful start to my day, leaving me more susceptible to agitation and irritability, and making me vulnerable to frustration and anger. The anger directed inward is often shifted to those around me, leading to arguments that worsen the day and cause lasting negative effects.
I am then left feeling worse than before for my transgressions toward those who aren’t a part of the chaos in my head, and the spiral continues. I am left feeling lower than I did when I woke up, wishing I had never woken up to begin with. This can lead to a dangerous headspace.
I’ve had to start my life over many times because I woke up with a negative frame of mind. Eventually, I learned that starting the morning on a positive note was crucial to my overall mental well-being.
To help with my rough mornings, I developed my R.A.G.E. system, which I affectionately call R.A.G.E. Against the Morning.
[R] Reset
After the alarm clock goes off, snapping you back to the waking world, and all those negative thoughts start flooding in, it’s important to reset yourself.
The best way to do this is with a simple breathing exercise.
Slowly breathe in and out through your nose, focusing on your breath and only your breath. Your mind will wander. Acknowledge the thought, memory, or whatever it may be, and return to your breath. Be present in the moment, and let go of the past and the unknowable future.
I like to focus on the word “here” as I inhale, and the word “now” as I exhale, to help myself remain in the present moment.
Exercise your breath for about three minutes, or longer if necessary and/or time permits.
This will take practice and will get easier over time. It may sound insignificant and meaningless, but it works. The past was yesterday, and the future is tomorrow, but you’re here today.
Resetting your brain to the present is the first step toward a better morning and life.
[A] Affirmations
Now that you have reset yourself, start your day off right by affirming yourself with positive self-talk, reinforcing the truth, and combating the vicious lies you tell yourself.
Write down three affirmations and keep them in your journal and/or phone for easy reference.
Read your three affirmations and briefly meditate on each one for a moment, and internalizing the truth behind them.
- I alone hold the truth of who I am.
- I am good and getting better.
- I am in charge of how I feel, and I choose to feel happy.
If you cannot remember these at the moment and do not have your journal or phone handy, make three on the spot.
I encourage you to adjust and rewrite them over time.
A Google search can provide affirmation lists you can borrow and modify, so don’t let writer’s block be an excuse.
Like the first step, Reset, this will take time and is a practice that will prove to be useful if you continue the exercise.
Affirmations are meant to remind yourself of who you are, and they are the second step toward a better morning and a better life.
[G] Gratitude
Now that you have reinforced who you are and the good within you, reinforce the good in your life by acknowledging three things you are grateful for to remind yourself of the positivity around you.
Write them down and keep them in your journal and/or phone for easy reference.
- I am grateful for my art. It’s who I am and brings me joy.
- I am grateful for my job. Without it, I wouldn’t have the life I have.
- I am grateful for my family. Without them, I would feel truly alone.
Read them and briefly meditate on why you are grateful for them, and absorbing how they make your life better.
If you cannot remember them and do not have your journal or phone handy, make three on the spot. There is nothing too small to recognize here. Appreciate the little things.
It is a good idea to create a Gratitude Catalog (a list of things you are grateful for) and rotate new items from that list into your R.A.G.E. method as you see fit.
Gratitude and recognizing the good you often take for granted is the third step toward a better morning and a better life.
[E] Exercise
Now that you’ve reset your mind, reinforced the truth, and recognized the good, it’s time to boost your morning with exercise.
A quick routine boosts mood reduces stress, and supports mental health by triggering chemicals that improve pain relief, self-esteem, and cognitive function.
This exercise is meant to be brief—approximately 10 minutes—to help jump-start your day and get your mind going in the right direction.
This brief morning routine should align with an exercise plan, further promoting your mental health if you’re physically able.
Rotate your R.A.G.E. exercise routine daily or weekly with simple at-home workouts.
Here are some examples:
- Push-ups: 3-6 sets of 6-12 reps
- Squats: 3-5 sets of 8-12 reps
- Lunges: 3 sets of 15 reps per side
- Burpees: 6 per minute for 15 minutes
- Planks: 3 sets of 5-10 reps
If time permits, go for a walk or extend your workout.
Sometimes, I only do push-ups, and I’ll stick to them for weeks. You should rotate your exercises or add more exercises to your morning routine, but the key is to exercise, even if it’s just a little, each day.
Some mornings, it just isn’t in the cards for one reason or another. Don’t beat yourself up. Do what you can from the R.A.G.E. system, and get back to it the next day.
As long as you’re putting forth the effort and striving for consistency, that’s what matters!
Reflection
The R.A.G.E. Against the Morning system does not guarantee you will have a good morning or day, but it is a step in the right direction mentally and can have a positive effect on your mindset, leading to tackling the day with grace and optimism.