The Ritual That Changes Everything
Over the winter, I have been in hibernation mode. For many weeks it was in the single digits. I started to rely on comfort foods, spent most of my time indoors, and stopped almost all exercise. This is the first time in probably 5–6 years that I went a full week and a half without exercising.
I definitely started putting on some weight, and this week I decided it was time to get back into action. Logging my food and water intake, waking up 30 minutes earlier, and getting outside to run became my priorities.
This got me thinking about discipline and how important it is in my life. I know discipline may sound a little rough around the edges, so let’s soften it by calling them rituals.
Why Morning Rituals Matter, Especially During Grief
We all have rituals. Sometimes those rituals support our health and well-being, and sometimes they do not.
Waking up 30 minutes earlier and going running is the former, while binge-watching five episodes of Friends is sometimes the latter.
But how does this relate to loss?
The rituals we do every morning will determine the outcome of our day. This may be hard to hear for anyone who is new to the grieving process — how we start our day sets the tone for the entire day.
In the beginning, it feels like grief is running the show. The reality is that you are letting it.
We all have a choice in how we feel at any given moment.
If you’re grieving and struggling with how to start your day, a simple, supportive morning ritual can help regulate emotions and create stability.
What Is a Simple Morning Ritual for Grief?
When you get up in the morning, do something to move your body.
This does not mean you have to go running like I do. Put on your favorite song and dance, take a walk around the block, do 10 jumping jacks — just move.
The fastest way to change your present state is to use your body.
Then take a few minutes to get quiet.
Meditate, pray, breathe, journal, visualize, or make a to-do or to-be list — whatever you need to do to set your priorities for the day.
Next, make sure you eat a healthy, nutritious meal so you can start the day well fueled.
And hydrate.
Drink half of your body weight in ounces of water. Water nourishes the brain and makes it easier to deal with the onslaught of emotions that often come with grief.
Why Morning Rituals Help You Manage Grief
Here’s the thing, it is completely normal to start the day in a negative headspace. That happens to me often.
But as soon as I begin my morning rituals, something shifts.
If I do not start my day in an empowering way, it becomes much more difficult to regulate my emotions. So when grief rears its head, I have a much harder time dealing with it.
I believe that if you wait for your emotions to start going haywire before addressing them, it is already too late.
Rituals help you get ahead of the emotional storm.
Start Your Own Morning Ritual
What do your morning rituals look like?
If you do not have a morning ritual yet, I would love to help.
Book a free call with me and we’ll start creating one together.
Try this Simple Practice:
A Simple Morning Ritual Practice
Before you reach for your phone or start your day, take five minutes for yourself.
Move your body for one minute.
Stretch, walk around the room, or shake out your arms and legs. Let your body wake up.Take five slow breaths.
Inhale through your nose. Exhale slowly through your mouth. Let your shoulders relax.Set one intention for the day.
Ask yourself: “What do I need most today?”
Maybe it’s patience, compassion, strength, or rest.Drink a glass of water.
Hydrate your body and give yourself a gentle start.
That’s it. Just a few small actions to remind yourself that you are in charge of how your day begins.
Frequently Asked Questions
How do morning rituals help with grief?
Morning rituals help regulate emotions, calm the nervous system, and create structure during difficult times.
What is a simple morning ritual for grief?
A simple ritual could include moving your body, taking a few quiet breaths, setting an intention for the day, and drinking water.
People Also Ask About Grief
Why is grief often worse in the morning?
Many people experience stronger grief in the morning because the mind wakes up before emotional regulation has had a chance to settle in. Morning rituals like movement, breathing, and intention setting can help stabilize emotions early in the day.
What is a simple morning routine for grief?
A simple morning routine during grief can include moving your body, taking a few quiet breaths, journaling, and drinking water. These small rituals help regulate the nervous system and create emotional stability.
Can rituals help with grief?
Yes. Rituals create structure during emotional uncertainty. A consistent morning ritual can help people manage grief, regulate emotions, and start the day with greater clarity.