Morning routines have been common suggestions by therapists because it can set the tone for the day. The belief is that if we create check ins and build consistency, our mornings can feel less chaotic and our mood can improve.

What has happened over time is that the morning routine has been seen more as a wellness trend with green juice, cold plunges, and snuggling in a blanket. Which if that works for you…amazing! However, for those that feel like they can’t have an aspirational morning routine, it never happens.

Instead of giving you a full routine, I wanted to offer you 5 prompts to ask yourself each day. They can be part of your morning routine, a mid-day check in, or a way to wrap up our day.

These prompts have the intention of helping your self compassion, prioritizing, and general mood. Keep reading for the prompts and how they can be helpful in your daily routine.

1. Today I am feeling…

So many of us overthinkers and overdoers are rushing around day to day that we rarely know how we are feeling. We may sense something is off, or we are feeling too much, or we are shutting down. When answering this question, you can identify emotions, body sensations, and urges. Asking ourselves “how am I feeling” more frequently helps us better know all of the in betweens.

Therapist Tip: Imagine you are describing your experience in third person and objectively. For example, instead of answering “I’m tired because I didn’t get enough sleep and I am stress and…” use descriptive language like “I’m feeling tired. I’m noticing my eyes feel heavy. I’m feeling anxious. I’m having thoughts that I will need a coffee.” Objective language allows a bit of space between your experience and also reduces mental tangents.

2. Today I will not avoid…

Look, if I had a list of all the things I am avoiding, it would be LONG. By choosing your main thing to not avoid, you are prioritizing and chipping away at that long list.

Therapist Tip: Give yourself a time limit of one minute to decide. You can brain dump during that time, but commit to the task once that minute wraps up. You can avoid avoiding the other tasks once you get the main one done.

3. Today I need to…

This prompt is a bit more subjective and open ended. You can even take off the “to” and answer “today I need…” if that is better for you. The goal of this prompt is to identify a self compassion act or to see what is a need in your life that day. Here are some examples…

Today I need to…

• breathe
• get outside
• watch how I speak to myself
• ask for support
• pick up dinner
• have some fun
• take a break

Therapist tip: Watch out for shoulds-the prompt is not “you should be doing,” the prompt is more about having your own back and actively practicing self compassion.

4. I can’t wait to…

Listen. I don’t care who you are, if you don’t have a thing to look forward to, it’s going to be tough to maintain a sense of hope. We all need a north star, even if it is a glimmer. Your “star” can be listening to a podcast on the way home, an upcoming trip, or anticipating silence at the end of the night. Now, big aspirations are welcome too! But don’t underestimate the power of a glimmer that is nearby.

Therapist Tip: Don’t be afraid to write down big audacious goals. We need a voice that says things like “I can’t wait to visit Spain one day” or “I can’t wait for my music to be discovered” in our lives. This is where practicing hope can be helpful.

5. Today I give myself permission to…

We have so many rules in our lives. Permission Slips allow ourselves to get a pass and explore life with a different set of parameters. This can be something tactile like “I give myself permission to not answer the phone” or something more broad like “I give myself permission to take up space.”

Therapist Tip: It’s okay if your permission slip is repetitive. Some things are more sticky to work through, and it is common for us to need reminders.

Quick Tips for Using Prompts Consistently

• Put the prompts on post its, and stick the post its in various areas that you frequent. (car, mirror, planner, etc)
• Set an alarm with the different prompts throughout the day or have a reminder to do all 5!
• Have the prompts on a dry erase board that you change the answers for each day.
• Have an accountability partner and share your answers!

Keep in mind, frequent practice is encouraged so if there is a off-day it doesn’t feel all or nothing. If you want support, check out the Nine to Kind Daily Notepad that includes all 5 prompts!