How to Shape Your Day With One Morning Intention
Setting an intention for the day is more than just a trendy self-help tip—it’s a small act that can completely change how you experience your life. I recently read a book by an Australian author who talks about the power of intention, especially as part of a morning routine. She calls it the “health morning routine,” and it’s all about starting your day with purpose.
One of her suggestions is to say to yourself, “Today will be a wonderful day,” or even better, “Today is already a wonderful day.” These aren’t just empty words; they’re like positive affirmations or incantations. When you repeat them, you’re not just hoping for a good day—you’re setting the tone for it.
Music plays a big role in this, too. I like to create a playlist that lifts my mood and gets me moving. Right now, I’m listening to brand.fm, which has energizing tracks that help me feel ready for the day. Think about those times you’ve been in a hotel, a bar, or a club, and you felt like anything was possible. Why not recreate that atmosphere at home? The right playlist, good lighting, and a positive mindset can make a huge difference.
That’s also why I often spend time in beautiful places—hotels, Airbnbs with great views—because it shifts my mindset. Changing your environment, even just a little, can help you see things differently.
But intention isn’t just about words or music. It’s also about visualizing your ideal day. Take a moment to picture what would make today exceptional. Ask yourself, “What’s the one thing that, if I do it, I’ll be really proud of myself?” Focus on that one thing and give it your all.
Vision boards are another tool I use. They help you keep your long-term goals in sight, while daily goals keep you moving forward. Reviewing your vision board and your goals each morning can help you stay on track.
Meditation is another practice I recommend. And if you can, get a small trampoline. Jumping on it in the morning, moving your body, and repeating your positive intention out loud can really boost your energy. Just saying, “Today is going to be an amazing day,” can change your whole outlook.
It’s all about perception. When you see things in a positive light, you’re more likely to reach your goals and get what you want. Even simple things like stretching, stepping outside to catch some sunlight, or drinking a big glass of water can help you start your day right.
Speaking of water, I suggest drinking two glasses of room-temperature water as soon as you wake up, ideally about fifteen minutes before you eat anything. You can even skip breakfast if that works for you—despite what people say, breakfast isn’t always the most important meal. It depends on your body and your habits. But waiting a bit before eating helps your body flush out toxins from the night and can reduce your risk of certain illnesses.
If you can’t get outside for sunlight, especially in winter, try light therapy glasses. Just getting some light in the morning helps wake you up and puts you in a good mood.
One more tip: avoid coffee for the first two hours after you wake up. Your body naturally produces cortisol, the stress hormone, when you wake up. If you drink coffee right away, the caffeine interferes with this process. Wait two or three hours before your first cup, and you’ll feel better throughout the day. The same goes for sugary foods—if you eat or drink sugar first thing, you’re more likely to crash in the afternoon.
So, listen to your body. There’s a lot of advice out there, but what matters most is what works for you. If you want more details on these routines, I talk about them in my book, including what to eat in the morning, afternoon, and evening.
“Your perception determines your reality. Change your perception, and you change your world.”
— Anonymous
“The difference between a good day and a bad day is your attitude.”
— Dennis S. Brown
Key Takeaways
- Start your day by setting a positive intention.
- Use music, light, and movement to boost your mood.
- Visualize your ideal day and focus on one key goal.
- Drink water before eating and wait before having coffee.
- Listen to your body and adjust your routine to fit your needs.
Action Steps
- Create a morning playlist that energizes you.
- Write down your intention for the day.
- Try a short meditation or some stretching.
- Drink two glasses of room-temperature water upon waking.
- Review your vision board or daily goals.
Reflection
- What’s the one thing that would make you proud today?
- How can you shift your environment to support your mindset?
- Are you listening to what your body really needs in the morning?
Pierre-Henry Soria
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