How to Anchor Your Day With a Morning Gratitude Practice

Starting your day with a moment of gratitude can be a simple and life-changing practice. A morning routine sets you up for success and prepares you for the day ahead, and integrating mindful gratitude can shift your outlook and improve your mental health. Use these five tips to set a positive tone for your future. 

1. Wake up Without Your Phone 

Your phone has everything you need at your fingertips, including an alarm to wake you up. It can be hard to ignore it, especially if you’ve found yourself catching up on news and communication before getting out of bed. 

However, seeing work emails, breaking news or an influx of texts you haven’t responded to yet can cause stress first thing in the morning. Constant news cycles are in the palm of your hands, and 77% of American adults say they are feeling stressed about the future. Hearing bad news does not help. Starting your morning with these notifications can set a negative tone for the day ahead. 

Instead of using your phone’s alarm to wake you, consider switching to an analog or digital clock. Charge your cellphone away from your bed or even in a different room to remove the temptation to pick it up. Establish a routine before checking your phone, even if it’s just five minutes, to give yourself time and space to be present in the moment. Let your mind relax before jumping into your day, and allow yourself to feel grateful for that space. 

2. Keep a Journal by Your Bed

Journaling is an incredibly effective mindfulness practice to center yourself and release anything clouding your brain. Set aside some time in the morning to write and reflect on your dreams, goals and what you are grateful for. You can keep the journal accessible at your bedside as a reminder to write every day and make the habit stick. 

If you find yourself stuck and unsure what to write, consider using gratitude prompts to redirect your thoughts from any stressors — like the blank page — to affirmations and goals. You can always repeat prompts and answers, too. 

Consider these prompts: 

• Present gratitude lists: What are three things you are grateful for?
• Future aspirations: What is one thing you are looking forward to? It could be this week, next month or next year.
• Past reflections: What made you happy this week? What did you accomplish? What is one thing you achieved that you didn’t know if you could?

Physically writing down your responses in a journal allows you to actively engage with your gratitude with tangible reminders of what you are grateful for. You can reread your entries any time you need a reminder of everything you appreciate. Allow yourself this time to reflect every day to feel more grounded and mindful. 

3. Make Time for Your Well-Being 

If you find yourself busy and constantly moving from one responsibility to another, you may have a hard time setting aside time for yourself. It can be challenging to find gratitude when you feel overwhelmed or stressed. That’s why planning activities that support your mental health and double as self-care, instead of a chore, is a must. 

Even if you can’t schedule a 30-minute walk before going to school or work, you can incorporate small actions into your morning routine. For instance, consider enjoying your coffee outside for five minutes, listening to a wellness podcast as you get ready or doing a quick breathing exercise. 

You have control over your time and your schedule, even on the busiest days. It’s all about what you prioritize. Time for yourself is essential, so make your mental health a priority. This change, no matter how small, can massively impact your gratitude. 

4. Try Morning Meditation

Meditation is a mindfulness practice that can be done anywhere at any time of the day. Setting aside time to meditate in the morning can help you feel grounded, calmer and even more energized for the day ahead. You can find guided meditations on YouTube or apps like Calm to focus your practice. Try incorporating these steps to make the most of your session: 

• Prepare your physical space: Find a spot and a comfortable position for your practice. You can sit on a yoga mat or even lie in bed as long as you feel calm, undisturbed and safe. 
• Set an intention: Reflect on your gratitude and the goals you want for the day ahead, or even just for the moment. For beginners, consider intentions like remaining focused and present during the practice.  
• Focus on your breaths: Notice your breathing without forcing it. Consider when your breaths are more in the chest or more in the belly. 
• Be patient with yourself: Your mind may wander, especially when you first start. Remind yourself that you are worthy of this time, and you can refocus your attention when you notice it slipping. 

Meditation takes time and perseverance. You can even extend gratitude to yourself for showing up and trying again. Integrating even small amounts of this type of mindfulness every morning can open you up to more meaningful experiences. 

5. Check in Throughout Your Day

Starting your day with morning gratitude practices is a great way to feel happier and more mindful. However, that doesn’t mean the stresses of the day can’t get to you. You’re human and will experience a range of emotions — practicing gratitude doesn’t mean only ever thinking positively. 

You can track your moods throughout the day and journal when you’re stressed or upset to get those thoughts out of your head and onto paper. You may even find that journaling and applying gratitude practices later in the day reduces your anxiety and grounds you. 

Keep a different journal or mood tracker from your morning one to separate the thought lines. It’s a reminder of your appreciation that you can look back on, especially in times of stress. Rather than avoiding negative thoughts and feelings, channel them into other means and use your thankfulness to focus on what you can control. 

Make Gratitude a Lasting Habit 

Changing your routine to incorporate gratitude can vastly improve your day if you let it. Open your mind to the opportunities and be prepared to commit. Even doing something small — like beginning your day without your phone — can help you feel less stressed and more appreciative of the little things.