If you’ve ever done a stint in retail, a coffee shop, or a restaurant, then you’ll already be familiar with the workings of the opening shift. Setting up shop, stocking, prepping, and getting organized before customers enter. This period, whether 10 minutes, 30 minutes, or an hour, is crucial to establishing that the day runs smoothly. Just as a business relies on the opening shift to operate functionally, use this term in your own life to set your day up for success.
Hitting the snooze button or scrolling on TikTok leaves you little time to get yourself sorted before your workday. When you commit to this opening shift practice, you’ll notice your mind is sharper, your body is energized, and your emotions are regulated. This way, you can accomplish more and operate from a more grounded place. Here’s how you can create your own opening shift to start your mornings off right.
The Night Before-
Obviously, any morning routine will run more seamlessly when you start the night before. Don’t haywire your brain with late-night doomscrolling. Completing a night routine full of relaxing activities will help you fall asleep faster. While it’s easier said than done, aim to have a consistent bedtime and stick to it. This makes it easier for your body to adjust to your sleep/wake cycle, so you can wake up and fall asleep at consistent times.
Hydrate-
After you’ve hopefully received hours of restorative sleep, your body needs to rehydrate. Always begin your day with a glass of water to replenish your H20 levels. Although it’s tempting to reach for caffeine immediately, chug some water first.
If plain water is boring to you, add slices of:
- Lemon
- Orange
- Grapefruit
- Cucumber
- Mint
- Rosemary
Tidy-
A full declutter or clean up of your house is super unrealistic, so spend around 5 minutes tidying up. Sometimes it’s hard to tell the difference between a girl getting ready and a tornado, but learn the art of cleaning as you go. As soon as you’re done using something, put it back in its designated spot so that a mess doesn’t pile up and become overwhelming.
Do small tasks like making your bed and either washing or putting your breakfast dishes in the dishwasher. Fold and put away or throw clothes left lying around in the laundry bin. These tiny but effective steps help your future self out when you come home to a clean, organized space.
Movement-
After being stagnant for so many hours, you’ll want to get your body and lymphatic system running. You might be a morning workout person, or you may wish to ease into the day. Even small actions can help to get your blood pumping. Gentle stretching, yoga, calf raises, jumping jacks, or a few push-ups can be all you need to wake your mind and body up. This morning shift routine is not about being long or perfect; it’s about taking mini, actionable steps that build momentum and help you to progress your goals.
Mind-
When you begin your day in a frantic, chaotic headspace, it can unintentionally trickle into other parts of your day. Rushing around, making a mess, and being stressed in traffic all spike your cortisol and kick up anxiety levels. Not exactly a great setup for a productive and purposeful day.
Your opening shift doesn’t need to include a full meditation/journal routine unless you’re a super early riser. All it takes is a couple of minutes of intentional mindfulness to ground you in your body and anchor you to the present moment. By ensuring you create a peaceful, calm environment for yourself first thing in the morning, you’ll operate from a more grounded, stable mental state. This will help you have a clear mind to accomplish better, more meaningful work.
Sip your morning coffee slowly, take very deep breaths, sit outside and watch the sunrise, list out or say affirmations for the day, or 3 things you’re grateful for. This brief moment can make all the difference in initiating a baseline of calm so that your nervous system can enjoy serenity and stillness.
Mini Mindful Moments:
- 5-minute meditation
- Watch the sunrise
- Write or say affirmations
- Write out a gratitude list
- Take 10 deep breaths
Breakfast-
Not everyone is a huge breakfast person, and that’s okay. Whether you run out of time or you’re not hungry in the mornings, breakfasts don’t need to be a huge spread or ordeal. They can be something small and simple to fuel you up, but try not to skip them altogether. It’s ideal to begin your day with some combo of protein, healthy fat, and fibre. Prepping your breakfast the night before can help you save precious time in the morning.
Healthy, easy breakfast ideas:
- Protein bar
- Yogurt with flax seeds and fruit
- Avocado toast with an egg
- High protein smoothie
- Overnight oats
To-Do List-
Mornings can cause a mental spiral when you think of everything you need to get done that day. Maybe you don’t even remember exactly what needs to be done, but you know it’s a lot. Take a few minutes to write out your list of daily tasks and then list them in order of importance.
Try not to list out 20 items, as that will surely overwhelm you, and there isn’t enough time in a day. Tackle the first 3 most important tasks and then work from there. This simple trick can help you to organize your thoughts so that you know which direction to go and what is calling your attention. When you complete the hardest or most important tasks first and get them out of the way, the rest of the day will feel like a breeze, and you lessen your stress load as the day goes on.
Opening Shift Schedule:
- Wake up
- Hydrate
- 5-minute tidy
- 5 minutes of movement
- 5-minutes of mindfulness
- Quick breakfast
- Write out a to-do list
Final Thoughts-
Reframing your morning routine as an opening shift can help you enter the day in a peaceful frame of mind. Ditch the overly complicated routines if that’s not your jam and opt for these small, mindful moments to ease into the day. Figure out what the day ahead will look like for you and set your intentions.
A few minutes of tidying helps your future self and decreases the chaos in your mind. A clean space, even subconsciously, helps your mind to remain clear and calm. Hydrating first thing before coffee helps your body and brain replenish and wake up. Protein-rich breakfasts help to fuel you for the day. Even if you’re not a huge breakfast person, a shake, smoothie, or protein bar is better than skipping breakfast altogether.
Write out a to-do list to visualize what you need to accomplish for the day. Move your body in whichever way you see fit. If you’re a 6 am workout class kinda person, that’s cool, but if that doesn’t work for you, 10 pushups, jumping jacks, and 10 crunches are all you need to wake your body up and energize your system.
Lastly, take a couple of minutes to pause. Whether that means taking 10 deep breaths, doing a 5-minute meditation, or simply sitting outside. This simple practice allows you to be in the present moment, where you hold the most power. Hopefully, this opening shift morning routine can help you begin your days calmly, allowing you to show up throughout the day from a grounded place.
As always, wishing you peace & tranquility, xo.
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