Let’s be real—mornings can feel like chaos. You’re getting ready for the office, getting kids ready for school, preparing breakfast, and already running through your mental to-do list.
But what if you could hit the reset button and give your mind and body a little love—all in just three minutes? Yep, just three.
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| Photo by Pixabay:
https://www.pexels.com/photo/purple-petal-flower-surrounded-by-green-plants-during-daytime-66288/ |
These quick and easy morning rituals are made for busy folks like you who want to feel more centered, energized, and ready to take on the day, without adding stress or eating up time.
Whether you're off to work, chasing after kids, or just trying to get out the door in one piece, these tiny habits pack a powerful punch.
3 Morning Rituals You Can Do in 3 Minutes
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1. 3 questions to ask before you set out for the day
Ask these 3 questions every day to set your mood. You can do it immediately after waking up, or you can keep a journal and just write answers after coffee or after brushing your teeth, or before driving to the office. Or you can simply think of these questions and answer them in your mind.
What is the most important task that I want to do today / looking forward to?
The answer can be very simple, like I am looking forward to dropping my kid off at school. Looking forward to the bright Sunrise. Looking forward to doing gardening in the evening or going for a walk.
Or my important task for today is the presentation at the office / signing up my kid for soccer before the enrollment closes.
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| Photo by Arun Thomas: https://www.pexels.com/photo/journal-book-1156683/ |
What are you grateful for today/ at the moment?
I am grateful for my mood today / good health/ financial stability. Can be anything, small/big.
What is that one quality you want to improve now / today?
It can be anything like - I want to be kinder and respectful to others. I want to be fit. I want to motivate people around me.
The point is not to judge, not to think of an action plan, but to think of the current day and based on the emotions of that day.
It doesn't mean you should improve your quality/behavior in one day. It just means you are giving importance to getting better every day.
Even when you don't believe in the concept that the whole world conspires to bring you good, you will see that this answer will have an impact on your life.
I will explain how this works.
If I answer question #3 every day that I want to become fit, I might go for a walk at least one day a week. Since it's my first thought every day, I try to do something related to that thought. Slowly, it becomes a habit to take care of my health, as it is the same thought that I am focusing on first.
What do you think? Try and let me know. It only takes a minute of your time every day.
By the way, this 3-question format is from the podcast 'Feel Better, Live More' by Dr. Rangan Chatterjee.
2. Cheer yourself up
After you wake up, when you stand before the mirror to brush your teeth, give yourself a hi-fi and say - It is a good day.
Seems fun, right? Just follow this tip like a ritual, no need to believe in any concept.
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| Photo by Pixabay: https://www.pexels.com/photo/two-yellow-emoji-on-yellow-case-207983/ |
Instead of getting validation from others, hi-fi-ing ourselves boosts our confidence and encourages us to celebrate ourselves. This is a research-proven method that is a powerful motivator.
You don't need any extra time for this. Do this while brushing.
This tip is from the most popular podcast by Mel Robbins.
3. Enjoy the morning sunlight
If you have a habit of drinking coffee/ hot water with lemon/ tea, use this time to do it outside - patio/porch. Exposure to Morning sunlight has many benefits, like improved mood, boosting the immune system, and better sleep at night. Of course, the benefit of Vitamin D as well.
Make a habit of staying in Sunlight every day, simply while having coffee/watering plants. Recommended time on a sunny day is 5 to 10 mins, and it's 20 mins on a cloudy day to get the full benefit from Sunlight.
But, if that's not possible, 1 min every day before you start your chores/ run to the office is better than no exposure to sunlight. What do you say? Is it that tough to incorporate this into your daily busy schedules?
This tip, which also improves energy and produces the happy hormone Serotonin, is from the Huberman Labs podcast.
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| Photo by <a href="https://stockcake.com/i/peaceful-morning-ritual_2339266_1397188">Stockcake</a> |
So, that's about 3 Morning Rituals you can do in 3 minutes, and get the benefit of boosting your mind and body.
PS: This blog is for informational purposes only and does not constitute medical or professional advice. Always consult a qualified expert before making health or lifestyle changes.
Until next time,
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