From the moment we wake up to the moment we finally collapse into bed, our days are often a blur of activity, with little time for reflection or introspection. Yet, amidst the chaos, there lies a profound opportunity to bring some calm into your day. One of the ways we can show up for ourselves is by adding in rituals in our day and our week that ground us. Whether it’s stepping outside for a few minutes at the start of the day, journaling, or a shower after work, these rituals can help to calm us, savor experiences more, and reduce anxiety [1]. Rituals give us something to look forward to and that we know to expect, whether it be a piece of chocolate in the afternoons, or a nature walk on Saturday mornings. Rituals provide us with a sense of control in times of uncertainty [2] and they can also help boost our energy, attitude and productivity [3, 4].
Every morning is an opportunity for renewal, a chance to set the tone for the hours ahead. If you are wanting to build on your morning routine, reflect on what energizes you, what activities leave you feeling invigorated and ready to tackle the day ahead. Is it exercise, meditation, journaling, or simply having a cup of coffee in the morning in silence? How can you adjust your current routine to make this possible for you? If you live with a partner or have kids, this may mean waking up before anyone else is up or it may mean planning out time for a half-hour once everyone is at school or daycare, before you jump into starting work.
Evening rituals can also be beneficial and tell your body that it’s time to power down. In a world that is consistently connected, this is more important now than ever.
Daily rituals encourage us to slow down and ground ourselves in the present. This can alleviate stress, enhance our focus and cultivate a deeper sense of gratitude. Journaling, meditating or simply taking some time alone also helps us to tune in to ourselves, what we need, what we want and this ultimately allows us to gain more clarity and direction. Rituals help us build consistency and discipline in our lives, empowering us to achieve our goals and aspirations. By committing to small, manageable actions each day, we gradually develop the habits and routines that support our growth and success.
You don’t need to change everything. Choose one thing that you’d like to incorporate into your daily or weekly routine without feeling overwhelmed. Or, something you may already be doing that you want to stay consistent with. Set aside designated time in your day or week for this activity. Anticipate what might get in the way as you bring this into your routine and plan for this. Keep in mind that it’s about progress too, not perfection.
By embracing the power of rituals, we can cultivate a deeper sense of mindfulness, self-discovery, consistency, and self-care, ultimately leading to a life that is more purposeful and fulfilling.
[1] https://www.psychologytoday.com/ca/blog/dont-forget-the-basil/202104/the-power-of-rituals#:~:text=Research%20shows%20that%20rituals%20can,of%20control%2C%20and%20reducing%20anxiety. [2] https://www.psychologytoday.com/ca/blog/frazzlebrain/202209/how-everyday-rituals-relieve-stress-0 [3] https://hbr.org/2007/10/manage-your-energy-not-your-time [4] https://professional.dce.harvard.edu/blog/3-ways-to-boost-productivity-with-a-morning-ritual/
