Morning Rituals to Increase Mindfulness and Positivity

Transform Your Workplace Experience

Katharine Chestnut
9 min readSep 1, 2023

Establishing a morning ritual can greatly impact your workday, promoting mindfulness and positivity in the workplace. Engaging in activities that encourage focus and clarity, you set a positive tone for the rest of the day, leading to increased productivity and better relationships with your colleagues.

Incorporating self-care and positivity-enhancing activities like meditation, mindful journaling, or deep breaths help reduce stress and foster a focused mindset throughout the workday. By making these part of your mindful morning routine, you’ll be equipping yourself with valuable tools to manage challenges, improve work relationships, and have a more harmonious experience in the digital world of endless notifications and distractions.

Importance of Morning Rituals

Starting your day with intention can set the tone for a more mindful and positive experience at work. Incorporating habits that are tailored to your needs and preferences can help you make the most of your mornings and prepare you for the day ahead.

Some common practices include exercise, meditation, positive affirmations, and spending time outdoors in sunlight. These activities increase your brain’s production of serotonin, the “feel-good” hormone that regulates mood, sleep, memory, and other cognitive functions.

Being consistent is essential. Here are some ideas to get you started:

  • Be purposeful: Establishing a routine will give you a sense of purpose.
  • Focus on mindful activities: Meditation or journaling can help reduce anxiety and depression, lower blood pressure, and improve sleep. These activities will also set the stage for a more focused and present day at work.
  • Build supportive habits: Include habits that align with your values and priorities to create an atmosphere that fosters consistency and discipline.

Remember, consistency is key. Once you’ve established a morning ritual that works for you, stick with it, and be patient as it becomes second nature. While you don’t have to follow the same steps every day, maintaining healthy morning activities will result in increased energy, reduced stress, and greater fulfillment throughout your day, which can positively impact your work environment and overall experience at the office.

Listen to my meditations on the free Insight Timer app and YouTube 🧘

Mindfulness and Positivity in the Workplace

Begin with gratitude: Start your day by expressing gratitude for the opportunities and challenges that lie ahead. Consider reflecting on the aspects of your job that you appreciate. A grateful mindset will help to foster positivity and clarity throughout your workday.

Practice deep breathing: Take a few minutes to focus on your breath and engage in a brief deep breaths. This simple practice will help reduce stress, improve focus, and increase mental clarity. Find a quiet spot or do this at your desk, breathing in deeply, then slowly exhaling. Repeat this process for a few moments to center yourself before diving into your work.

Set daily intentions: Establishing clear intentions for your day can streamline your focus and boost productivity. These can be personal or team-related goals but should be specific and achievable. Share your intentions with your colleagues, as this can encourage collaboration, engagement, and a shared sense of purpose among team members.

I host a free intention setting session on Insight Timer each Monday to set the tone for the week. It’s a great way to get grounded while preparing for the week ahead.

Organize your workspace: A clean and organized workspace can improve cognitive function, while a cluttered environment can lead to feelings of overwhelm. Take a few minutes each day to declutter your desk, organize your documents, and establish a comfortable, distraction-free workspace.

Mindful check-ins with colleagues: Promote a sense of togetherness through positivity check-ins with your team. This encourages open communication, strengthens emotional connections, and fosters a supportive work environment.

Mindful Morning Rituals


To start your day with a clear and focused mind, consider incorporating meditation into your morning routine. This practice helps in enhancing self-awareness and reducing stress. Find a comfortable and quiet spot where you can sit or lie down. Close your eyes and take deep, slow breaths, focusing on your breath as it enters and leaves your body. Begin with just a few minutes and gradually increase the time spent in meditation as you grow more comfortable with the practice.


Yoga is another excellent activity to include in your morning. This ancient practice combines physical movement with deep breathing, promoting mental clarity and physical fitness. There are various yoga styles to match your preferences and needs, such as hatha, vinyasa, and restorative yoga.

Mindful Journaling

To further cultivate positivity, try incorporating mindful journaling into your daily routine. This exercise involves writing down your thoughts, feelings, and experiences without judgment, helping you to better process and understand your emotions.

Begin each day by writing down at least three things that you’re grateful for; this simple practice of gratitude can have a powerful impact on your overall mindset, improving your mental and emotional well-being. You can also use your journal to record your goals, inspirations, or any inner affirmations that help you maintain a positive outlook throughout the day.

Eat Mindfully

Savor your meals by eating slowly and thoughtfully, giving your full attention to the flavors and textures of your food.

Practice Active Listening

When conversing with others, make a conscious effort to focus on their words, without distraction or judgment. This can help to build stronger relationships and foster collaboration in the workplace.

Impact on Relationships in the Workplace

By implementing these practices you’ll not only improve your own well-being but also create a more positive atmosphere in the workplace. Practicing mindfulness can lead to stronger interactions, increased empathy, and greater compassion for your colleagues. This will benefit the entire team and contribute to a more cohesive working environment.

Embracing empathy allows you to better understand your colleagues’ feelings and perspectives. This level of understanding is crucial for collaborative projects and conflict resolution, as it enables you to address any concerns or issues from a place of compassion and support.

Developing compassion for others also extends to mindful leadership. If you’re in a leadership position, practicing mindfulness can enhance your ability to make fair and thoughtful decisions and foster a more inclusive and nurturing work environment. Mindful leaders are better equipped to handle stressful situations with grace and to facilitate open communication among team members, which is essential for maintaining a healthy workplace culture.

Lastly, mindfulness can increase commitment towards your work and your company. When you practice mindfulness regularly, it becomes easier to focus on the present and stay engaged in your tasks. This level of dedication can lead to more meaningful contributions, greater job satisfaction, and ultimately, a more harmonious workplace.

Mindfulness and the Digital World

Attention Economy and Mindfulness

In today’s fast-paced digital world, it’s easy for your attention to become fragmented. The media constantly competes for your attention, creating an attention economy where distractions like smartphones and multitasking are commonplace. It’s vital to recognize these distractions and consciously counter them in your daily routine.

Emails and Mindfulness Practices

Emails are a common source of stress and digital overload in the workplace. It’s not uncommon to find yourself constantly checking your inbox or feeling overwhelmed by the number of unread messages. To combat email addiction, consider incorporating specific practices into your work routine.

  • Establish dedicated email-checking times: Instead of constantly being at the mercy of incoming messages, set aside specific times during the day to check and respond to emails. This will help you stay focused on other tasks and minimize the time spent reacting to others’ needs.
  • Prioritize your responses: Not all emails require immediate attention. Consider setting up filters or using labels to prioritize messages, and remember that it’s acceptable to delay responses to less urgent messages.
Sometimes just a minute or two can do the trick to find your inner peace again.
  • Take breaks from digital devices: Regularly disconnecting from your smartphone or computer can do wonders for your mental well-being. Use short breaks throughout the day to engage in deep breathing, stretching, or simply taking a moment to savor your surroundings.

More Ideas for a Mindful Workplace

Avoiding Multitasking

Multitasking may seem like a way to increase productivity, but it often leads to more mistakes and mental fatigue. Instead, focus on one task at a time, giving it your full attention. This will help you stay present and engaged in each activity, reducing the likelihood of running on autopilot. As you concentrate on one task, you’ll notice your productivity and performance improve, making your day more positive and efficient.

Taking Performance Breaks

It’s important to take regular breaks throughout the workday to maintain your focus and productivity. Taking performance breaks not only helps prevent burnout but also allows you to develop a habits that promotes a positive workplace experience.

Mindful Decision-Making

Being more mindful in your decision-making can significantly impact your work environment. Be present and aware of your thought process as you make decisions, acknowledging any emotions or biases that may interfere. You will cultivate a greater sense of control and clarity, leading to a more positive and harmonious workplace.

Challenges when Implementing Mindfulness

Even when starting your mornings mindfully, you might face some challenges along the way. The good news is that these hurdles can be overcome with the right strategies and a bit of patience.

One common issue is burnout. When you’re experiencing burnout, it’s hard to find the motivation to practice mindfulness. In such situations, try to take a step back and identify the causes of your stress. Sometimes, simplifying your self-care routine or asking for support from colleagues can help restore your resilience. Remember the importance of self-compassion when faced with difficult emotions.

Anxiety can be a normal reaction too, especially when you’re new to a practice. To overcome this, remember that mindfulness is about observing your thoughts without judgment, allowing them to ebb and flow as if watching clouds pass in the sky. With time and consistent practice, you’ll find that anxiety becomes more manageable and easier to accept.

Everyone makes mistakes while practicing mindfulness or incorporating new habits into their lives. Instead of beating yourself up, see these errors as opportunities for growth. Learn from your missteps, and remember that progress isn’t always linear.

Another challenge when implementing mindfulness is responding to distractions in the workplace. Be prepared for interruptions and try not to get frustrated. View each disruption as an opportunity to practice bringing your focus back to the present moment.

Lastly, it’s essential to let go of judgment towards yourself and others. When you notice judgmental thoughts arising, simply acknowledge them and let them pass without dwelling on it. Developing a more compassionate mindset will greatly benefit you, while also improving your relationships with colleagues.

Future of Mindfulness in the Workplace

The benefits in the workplace enhance not only your professional life but also extend to your personal and family life. Embracing your morning this way can set the stage for increased engagement, wellness, and effective memory recall throughout the day.

As you adapt to new ways of working, it is essential to create a routine that nurtures a positive mindset and increases focus. And don’t forget the value of social connections in fostering a friendly workplace environment. Virtual coffee breaks or team chats can strengthen bonds with your colleagues, making you feel more supported and engaged in your daily work.

Moving forward, we can expect an even greater emphasis on ensuring that workplaces prioritize mindfulness as a key component of employee wellness. Your own personal morning ritual will help you stay ahead of the curve and make the most of evolving workplace trends.

Embrace mindfulness practices and morning rituals that resonate with you and your lifestyle. In doing so, you are positioning yourself and your workplace for success and happiness in both the short and long term.

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Originally published at on September 1, 2023.



Katharine Chestnut

From the world of marketing and sm biz, to self-care and wellness practices. She is committed to help others discover their wisdom.