E227: Mindful Mornings for Caregivers: How to Build an Intentional Routine

One of the best—and perhaps easiest—ways to establish a boundary in your life is by refining your morning routine. We’ve touched on this topic before, but it's so crucial that it's worth revisiting. Why? Because starting your day with intention can set the tone for everything that follows, especially for caregivers.

The Importance of a Morning Routine

For caregivers, a structured morning routine offers a sense of control, calm, and readiness to face the day's challenges. Incorporating small, mindful practices into your morning can have a significant impact on your overall well-being, making the caregiving journey more manageable and fulfilling.

I know what you’re thinking: I don’t have time or It’s just another thing to add to my “to-do” list. But let me offer you a shift in perspective. Think of your morning routine not as a chore, but as an intentional gift to yourself. Once you start feeling the rewards, you’ll see just how important it is to start the day right.

If you’re subscribed to my weekly email newsletter, you might have read about my simple approach to incorporating just five minutes into your morning routine. Here’s what my First 5 looks like:

1. Drink a Full Glass of Water: After a night’s rest, your body is dehydrated. A glass of water kickstarts your metabolism and gives you a much-needed energy boost.
2. Take My Supplements: I don’t always eat perfectly, so supplements help me meet my daily needs for essential nutrients. For example, Vitamin C boosts my immune system, Vitamin D fights off seasonal blues, and probiotics keep my gut happy.
3. Look in the Mirror: Yes, you heard that right—talk to yourself! While washing my face and brushing my teeth, I fill my mind with affirmations, prayers, and positive thoughts. This helps shift my focus from negative self-talk to the good things in life.
4. Move Your Body: This isn’t about checking off another chore; it’s about finding joy in movement. Whether it’s a quick stretch, a dance to my favorite song, or a moment of stillness, this small act of movement energizes me for the day ahead. (Yes, I’m the one singing off-key in the car!)
5. Journal 5 Things I’m Grateful For: Once I’m dressed, I grab my coffee and jot down five things I’m grateful for. Reflecting on the last 24 hours with gratitude brings a sense of joy and positivity, even on the toughest days.

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Setting Daily Intentions: A Game Changer

Starting each day with intention can shape your thoughts, behaviors, and reactions throughout the day. Take a moment each morning to ask yourself, "What is my intention for today?"

as simple as remaining calm, being patient, or finding joy in small moments. By setting this intention, you create a mental guide for how you want to navigate your day, helping you stay focused and resilient even when challenges arise.

Tip: Write down your intention in a journal or on a sticky note where you can see it throughout the day as a reminder. This small act reinforces your commitment to living your day with purpose.

Many caregivers start their day feeling overwhelmed by the demands that lie ahead. But by focusing on what you can control and taking proactive steps to manage your day, you can transform that feeling of overwhelm into one of empowerment. This might include reviewing the day’s schedule, prioritizing tasks, and mentally preparing for challenges.

Tip: Think about "bookending" your day—starting with a positive morning routine and ending with a calming evening routine to reflect and unwind. This approach creates a balanced rhythm that supports your well-being throughout the day.

Gratitude: A Simple Yet Powerful Practice

Incorporating gratitude into your morning routine can create a positive mindset and reduce stress. Even in difficult times, finding one or two things to be grateful for can set a positive tone for the day. Gratitude helps shift your focus away from challenges and onto the blessings in your life, no matter how small.

Tip: Keep a gratitude journal where you jot down three things you’re grateful for each morning. This practice can make a big difference in how you perceive and handle the challenges of caregiving. Throughout the day, force yourself to look for moments of gratitude around you—it’s a habit that can transform your outlook.

Visualization Techniques: Preparing Your Mind for Success

Visualization is a powerful tool to mentally prepare for the day. Athletes often use this technique to imagine their success, and caregivers can do the same. By visualizing how you want your day to unfold, you create a mental roadmap that aligns with your intentions and goals. This technique can reduce anxiety and help you approach challenges with confidence.

Exercise: Close your eyes, take a few deep breaths, and imagine yourself moving through the day with calmness, strength, and resilience. Picture yourself handling difficult situations with grace and ending the day feeling accomplished.

Affirmations and Positive Self-Talk: Cultivating a Resilient Mindset

As caregivers, we often face self-doubt and negative thoughts. But affirmations can help reframe your mindset. Simple phrases like “I am capable,” “I am strong,” or “I deserve care and compassion” can make a significant difference in how you perceive yourself and your abilities.

I remember sitting in a bathroom stall during my husband Denis's stem cell transplant, repeating affirmations to myself. It was a moment of self-care that kept me grounded.

Tip: Create a list of affirmations that resonate with you and repeat them each morning to reinforce a positive outlook. Keep these affirmations handy—on your phone, a sticky note, or in your journal—as a quick reminder when you need a boost throughout the day.

Energy Management: Working Smarter, Not Harder

Identifying your peak energy times during the day and scheduling the most demanding tasks for those periods can make a huge difference in your productivity and well-being. Starting the day with intention helps conserve energy and avoid burnout.

For example, I used to struggle with keeping up with housework while caregiving. I learned that instead of saving all the cleaning for one day, I could do a little bit each day or ask for help. Now, I even find joy in these tasks (but don’t ask me about cooking!).

Mindful Presence: Embracing the Here and Now

Mindful presence is about fully engaging in the present moment rather than worrying about the future or dwelling on the past. Starting the day with mindful activities, like deep breathing or mindful eating, can help ground you and reduce anxiety.

Exercise: Try a simple mindfulness exercise: as you sip your morning coffee or tea, focus entirely on the experience—the warmth, the taste, the aroma—without any distractions. This small act of mindfulness can help you start the day centered and calm.

Self-Compassion: Be Kind to Yourself

It’s crucial to approach each day with self-compassion. If things don’t go as planned, it’s important to be kind to yourself and understand that you’re doing the best you can in challenging circumstances. This mindset allows for resilience and reduces the pressure to be perfect.

For more on self-compassion, Dr. Kristin Neff is an excellent resource. Her website offers tools and practices to help you integrate self-compassion into your daily life.

Why a Morning Routine Matters

According to the American Psychological Association, establishing a routine can significantly help manage stress. For caregivers, who are often under chronic stress, a morning routine can be a vital tool in maintaining mental and emotional health.

Benefits of an Intentional Morning Routine:

• Reduces Stress: A predictable routine reduces decision fatigue and creates a calming effect, lowering stress levels.
• Boosts Mood: Engaging in activities that bring joy or relaxation (like journaling, stretching, or savoring a cup of coffee) can improve your mood and energy.
• Increases Productivity: A morning routine helps prioritize tasks, ensuring the most important activities are tackled first, leaving room for self-care.
• Promotes Health: A healthy breakfast, and mindfulness practices like meditation into your morning routine can significantly boost both your physical and mental health. These practices not only prepare your body for the day ahead but also help you manage the emotional demands of caregiving with greater resilience.

Reduces Negative Emotions: A well-structured morning routine can help reduce feelings of anger, resentment, sadness, and more. By starting the day with positive actions and intentions, you set the stage for a more balanced and peaceful mindset.

Tips for Creating a Morning Routine That Works for You

1. Start with Small Changes: You don’t have to overhaul your entire morning routine at once. Start by introducing one or two new activities, like drinking a glass of water upon waking or taking five minutes to stretch. These small changes can have a big impact over time. For example, your walk in the morning might include affirmations, or while brushing your teeth, you might visualize your day.

2. Prioritize Self-Care: Make sure your morning routine includes activities that focus on self-care. This could be deep breathing exercises, journaling, or listening to your favorite podcast or music. These moments are essential for recharging your spirit and setting a positive tone for the day.

3. Plan the Night Before: Reduce morning chaos by preparing the night before. Lay out your clothes, plan breakfast, and write down your top three priorities for the day. This preparation helps you start your morning with less stress and more clarity.

4. Be Flexible: Remember that routines might need to be adjusted based on your caregiving situation. It’s okay to be flexible and adapt as needed. What’s important is maintaining the intention behind your routine, even if the details change.

The Family Caregiver Alliance reports that caregivers who integrate self-care practices into their daily routines are less likely to experience burnout and are better equipped to handle the emotional and physical demands of caregiving.

A Challenge for You

As we wrap up today’s discussion, I want to challenge you to take a moment and reflect on how you can start your day with intention. What are one or two intentions you can set tomorrow morning to make your day better? Maybe it’s finding a moment of calm before the day begins or setting a goal to stay patient through the challenges.

I’d love to hear from you—hit that message or text feature and share your intentions with me. Let’s inspire each other to start our days with purpose and positivity.

Incorporating an intentional morning routine might seem like a small step, but it’s one that can profoundly impact your day—and your life as a caregiver. By starting each day with mindfulness, gratitude, and self-compassion, you’re not only caring for your loved one but also nurturing your own well-being. Remember, you deserve to pour into your own cup before you can pour into others.