How a 3-Minute Morning Ritual Can Transform Your Mindset and Health

I’m preaching to the choir when I say that aging well means maintaining a healthy diet, daily exercise, good sleep, quitting smoking, managing stress, stimulating the brain, and engaging socially.

Mindset

As a psychologist and life coach specializing in mind-body medicine, psychodynamic, and cognitive behavioral therapy, I can tell you that mindset is at the helm of these pro-health actions.

Only in recent years have we learned that we can train the brain to more effectively manage repetitive thoughts, build the capacity to reframe, and make better choices in how we ‘do’ our lives. 

Indeed, our greatest sense of health, happiness, and well-being comes from managing the thoughts that bombard us daily. 

When we have a friendlier relationship with our minds, we are more apt to successfully self-regulate, form more satisfying relationships, and live more intentionally.

Let’s break this down with some ideas about how to begin to manage your mind in everyday life so that you can continue to grow wiser, happier, and healthier.

The best way to start ‘training the brain’ is with a simple Morning Ritual that takes 3-5 minutes to practice. 

Mindset and the Morning Ritual

This simple 3-5 minute daily routine can help you stay present, grounded, and courageous in facing challenges and transitions. The Morning Ritual lays the foundation and sets a tone so that you are more likely to approach your day more calmly and clearly.

Research shows that short, frequent breaks are best for helping us to become more energized and effective. This simple strategy gets you on track for whatever is to come during your day. 

Other simple practices can further support your mindset during the day, but this is a great place to start.

The Morning Ritual 

The Morning Ritual paves the way for your expanded personal growth and capacity to become more awake, energized, and inspired in your day-to-day life. Please continue this practice for a few months to begin experiencing the cumulative effects. Even if it feels like nothing is happening… trust the process and keep going.

The Three Steps

1. Abdominal breathing: Deep abdominal breathing should be practiced for 90 seconds or thereabouts in the morning and then as needed throughout the day. It’s remarkably portable! Deep belly breathing immediately initiates a relaxation response by activating the parasympathetic nervous system. This sets you up to relax and drop into a sweet place conducive to the following brief meditation. I’d like you to use abdominal breathing you see here: breathing into the lower belly for a count of 4, holding for 2, and then exhaling for a count of 8. Several of these deep breaths are all you need to induce a state of relaxation.
2. Breath meditation: After the 90 seconds of belly breathing, let go of the deep breathing and move into a brief meditation which only needs to be practiced for a few minutes. The meditation focuses on the rise and fall of the breath, but this time you are simply observing each breath and not changing it or manipulating it to make it deeper. Focus on the “in” and “out” aspects of the breathing cycle. You might even say “in” and “out” to yourself to accompany your breathing cycle. When the mind wanders gently and kindly [without judgment] bring your attention back to the breath. Practice this meditation for about three minutes or longer if desired. Abdominal breathing and meditation build a foundation of well-being that, with practice over time, becomes woven into the fabric of the mind and body. We are priming ourselves to become more comfortable in our own skin, more accepting of ourselves and others, and more capable of acceptance, kindness, and compassion for ourselves and others. We are most receptive to suggestions when the mind and body are relaxed. The last piece of the Morning Ritual is to create your intention [your positive suggestion to yourself].
3. Naming your intention: Establishing your intention sets the tone for the day. We often start the day by thinking negatively about ourselves, our bodies, and our busy lives. By doing this, we give away our power and sense of well-being. Instead, we must train our brains to support us and be on our own side, especially during this vulnerable time in the morning—when the mind is most receptive to suggestions. For example, you can say “I’m tired.” “I’m overwhelmed.” “I’m fat.”  Or you can step into your leadership self and set your intention for the day. Intention statements can be customized to speak specifically to you. The important part is to make your intention statement simple, positive, and relevant.  For example: “Today, I choose to be calm, courageous, and connected.”

The Morning Ritual consists of breathing, meditation, and intention-setting. I recommend that you practice it every morning. No worries if you miss a day or two; just jump back in the water and keep it going.

The best way to create a new habit is to add it to an existing routine. For example, right after you go to the bathroom, brush your teeth, and brew your coffee, you introduce your 3-5 minute Morning Ritual. Initially, it might require some effort, but over time, it will become reinforced and woven into the fabric of your morning routine. Once you’ve internalized this practice, it will feel as if something is missing when it is not practiced.

The Morning Ritual is a simple and powerful way to manage your mind.  Adding this short, focused practice into your daily life will give you a sense of mastery, leading to other small, significant changes that will strengthen your capacity to live a healthy, happy, and engaged life.

Dr. Randy Kamen is a distinguished psychologist, life coach, educator, and bestselling author of “Behind the Therapy Door” and “The Gratitude Effect Positivity Journal.” A pioneer in mind-body medicine at Boston University and Harvard Medical School, she leads global programs for diverse audiences. Through her unique Thera-Coaching approach, she empowers individuals to integrate past experiences and cultivate purpose-driven lives. Dividing her time between Martha’s Vineyard and NYC, Dr. Kamen cherishes her family and her connection to Rancho La Puerta. See Dr Kamen’s appearance on Episode seven of Resonate.

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