Many people may assume that because I teach yoga, my mornings look like the ones you see online: an hour on the mat, matcha in perfect light, everything unhurried. But the truth is that some days I’m rushing, forgetting things and missing moments of quiet.
And that’s actually the thing I want to talk about; the two-hour morning routine is a myth for many people. I think it’s beautiful if you have it. But truthfully, whatever you can actually show up for, consistently, without finding it grueling is the REAL goal.
So if your mornings are tight, here’s what I’d actually add to your routine instead of subtracting from your sleep:
1. Hydrate
Drink a glass of water before anything else, before looking at your phone, before sipping on your coffee. Your body’s been without it for hours and this is the fastest thing on this list, it takes only a few seconds and it kickstarts your hydration.
2. Breathwork
Box breathing is an easy way to regulate the nervous system. Inhale for 4 counts, hold the breath for 4 counts, exhale for 4 counts, hold the breath again for 4 counts. Repeat this cycle for 10 minutes. This alone shifts your whole nervous system before you start your busy day.
3. Journal
Give yourself five minutes to journal, and you can let it be unstructured to begin with. Begin with three lines about how you actually feel or what you’re walking into today. This isn’t about producing something worth rereading, it’s about getting what’s in your head onto a page instead of carrying it around all day. End with 3 things you’d like to achieve.
4. Pull time out
Stack your practices onto something you’re already doing: Maybe you’re going into the shower anyway, so try a few rounds of box breathing in the shower. Maybe if you are waiting for the kettle you can try two minutes of stretching, while it boils. Perhaps you’re stuck in traffic, so you can use that time to set an intention. I think Mumbai commutes are long enough that they’re basically a built-in pause if you let them be.
5. Move
Get your body moving! Thirty minutes counts, and it doesn’t have to be a studio class, it can be a few sun salutations in your room, a walk around your building, whatever gets you moving before the day begins.Plus points for moving outdoors and getting sunlight on your eyes!
6. Protein
Start your day with a protein heavy breakfast: Protein in your first meal instead of just carbs and coffee (helps with hunger management and staying energized) and actually sitting down to enjoy it.
7. Prep
I recommend doing all your setup the night before! This can look like keeping your glass of water, your journal, whatever you need ready, the night before.
Give yourself permission to skip the full version without it meaning you can’t do it! I think sometimes we think that wellness only “counts” if it’s elaborate, if it takes tons of time. But the practice you ACTUALLY get to consistently matters more than the one you only do once. A glass of water, ten minutes of breath, five minutes on a page, thirty minutes of movement, one nutritious meal, done consistently, will change your life.
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