If you want to be a more resilient person, start doing these 7 things every morning

Life isn’t always a walk in the park. It’s full of challenges and unexpected detours that require resilience. 

But resilience, unfortunately, isn’t something we just wake up with one day. It’s more like a muscle that needs regular exercise to become stronger. 

Today, we dive into seven straightforward morning rituals that can help you to become more resilient. 

These are practiced by countless thought leaders, CEOs, and entrepreneurs who have shown admirable ability to face adversity head-on. 

How many are you doing? 

Let’s find out. 

1) Exercise 

You’ve probably heard it a thousand times: “Exercise is good for you.” But do you really understand the profound impact that a regular workout routine can have on your mental resilience? 

Not too long ago, I didn’t.

That was until I found myself in a very low place. I was overloaded with work as a solopreneur, struggling with personal issues, and feeling the weight of the world on my shoulders. 

One day, almost out of desperation, I decided to go for a run. It wasn’t easy, and I didn’t go far, but something amazing happened during that run. I felt liberated, unchained from my problems, even if just for a while.

I’ve been exercising every morning since then, and it has changed my life. It has not just made me physically healthier but also mentally stronger. 

The benefits of regular exercise are countless; studies have shown it can help us to sleep better, improve brain function, and reduce stress, and that’s not to mention the obvious physical benefits. Plus, consistently pushing your physical limits teaches you that you’re capable of much more than you think. 

Knowing this, it should come as no surprise that many resilient leaders of today swear by exercising every morning. Tim Cook of Apple, Oprah, and even Barrack Obama are all fans of sweating it out early in the day. 

Whatever form of exercise appeals to you, make it a part of your morning routine. Trust me; you’ll be amazed by the increase in your resilience levels.

2) Give thanks 

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough”. 

Who said that? 

Oprah. The renowned media executive and philanthropist attributes much of her success to her daily practice of gratitude. And it’s not only her; I have already written about how the Stoics valued this practice immensely. 

Giving thanks can instantly shift our focus from what’s wrong in our lives to what’s right. It helps us recognize and appreciate the good things around us, no matter how small or insignificant they might seem. 

This positive perspective can significantly enhance our resilience, allowing us to navigate through life’s challenges with a more optimistic outlook.

And the best part?

It’s super simple to do.  

Start each morning by listing down three things you’re grateful for. They could be as small as the smell of fresh coffee, the warmth of the sun on your skin, or a kind word from a stranger. 

3) Have breakfast…and make it a healthy one

Eating a wholesome breakfast every morning is more than just satisfying your hunger. It’s about giving your body the necessary fuel to function optimally and handle stress effectively. 

Studies have shown this time and time again, with research suggesting that making sure to make time for a good breakfast can improve our mood, memory, concentration, and give us more energy. 

Basically, when you’re well-nourished, you’re in a better position to manage life’s challenges and bounce back from setbacks quickly. 

Usually just drink a takeaway coffee on the way to work? 

Why not make it a New Year resolution for 2024 to start your day by nourishing your body with healthy foods that can boost your physical energy and mental resilience? 

It could be one of the most important morning habits you adopt.

4) Set goals for the day

spiritual journaling If you want to be a more resilient person, start doing these 7 things every morning

A few years ago, I used to wake up and immediately dive into the tasks I had to complete with no real plan. I just wanted to get “as much as possible done.”  

Surprise, surprise, it was overwhelming and often left me feeling anxious. 

Now, instead of worrying about the mountain of tasks, I focus on three key goals that I want to achieve that day. It’s been a game-changer. 

Creating a clear roadmap for our day can provide us with a sense of direction and purpose. Knowing what we want to achieve each day gives us a sense of control over our lives, enhances our focus, and encourages us to overcome obstacles to reach our goals.

So, take a few minutes each morning to decide what you want to accomplish that day. Write these goals down and keep them somewhere you can see them throughout the day. 

You’ll be amazed at how this simple practice can boost your resilience and overall productivity.

5) Connect with nature

Whether it’s watching the sunrise, listening to the chirping of birds, or simply taking in the fresh morning air, many of us can just feel that spending time in nature is soothing and grounding. 

But it’s not just a feeling. 

It’s backed up by science. Studies have shown that exposure to nature reduces stress and boosts mental clarity.  And as noted by Greater Good Magazine, it can help us “cultivate greater openness, creativity, connection, generosity, and resilience.” 

So why not get your fix as soon as possible?

Incorporating nature into your morning routine doesn’t necessarily mean you need to go for a hike or visit a park every day. It could be as simple as enjoying your morning coffee in the garden, going for a brief walk in your neighborhood, or even tending to your houseplants.

Some studies even suggest that just looking at images of nature can produce some positive results, so if a quick YouTube video is all you have time for, it could be worth a try. 

6) Limit exposure to negativity

While staying informed is important, starting your day with negative news or stressful emails can set a pessimistic tone for the rest of the day.

Research has shown that exposure to negative news can increase feelings of stress and anxiety, which can compromise your ability to handle adversity effectively. 

Most CEOs and resilient leaders are well aware of this. 

Take Tumblr CEO David Karp, for instance; he insists on not reading any emails at home and waits until he is in the office to check his inbox. 

Take a page from their book. Use your morning to engage in activities that uplift your mood and set a positive tone for the day. This could be giving thanks or exercising, as we mentioned earlier in this post. 

Resilience is a lot about equipping yourself with the right mindset to handle life’s challenges. Win the morning in this respect, and you have a much better chance of winning the day. 

7) Practice mindfulness

Imagine starting your day without the blaring alarm, without rushing through breakfast, and without the frenzy of getting everything together at the last minute. 

Now picture a morning that begins with calm and peace, where you’re fully present in the moment. 

The latter sounds good, doesn’t it?

Well, this is what mindfulness can bring to your life. It’s no wonder so many successful people meditate every morning. 

But you don’t have to get all spiritual about it. The goal is to be present in the moment, not lost in thoughts about the past or worries about the future. 

This simple practice can go a long way in building resilience by teaching us to respond thoughtfully to life’s stresses rather than reacting impulsively. 

The bottom line

Becoming more resilient is all about cultivating daily habits that foster mental strength. 

These are all powerful morning habits to incorporate, but keep in mind that change doesn’t happen overnight. They will take consistency and patience. 

So start small by picking one or two of these habits to incorporate into your morning routine and gradually build on them over time. 

Until next time. 

Picture of Mal James

Mal James

Originally from Ireland, Mal is a content writer, entrepreneur, and teacher with a passion for self-development, productivity, relationships, and business. As an avid reader, Mal delves into a diverse range of genres, expanding his knowledge and honing his writing skills to empower readers to embark on their own transformative journeys. In his downtime, Mal can be found on the golf course or exploring the beautiful landscapes and diverse culture of Vietnam, where he is now based.

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