Written by: Tina Cantrill: Douvris Member

Every morning, for as many days as we’re granted on this spinning ball of solids, gases, and liquids, we open our eyes and face the same choice: to drift through the day, or to take charge of it. This is one of the few certainties in life – the sun rises, we wake up, and we get another chance to build who we are.

Self-discipline begins the moment you decide how to start your day. It’s not about rigid control but about consciously creating habits that serve your goals, strengthen your character, and set the tone for everything that follows. Let’s make that daily beginning a deliberate act of discipline that uplifts, empowers, and prepares you for whatever the world brings.

Tina Cantrill’s (Executive Coach and Organizational Culture Consultant) Morning Routine:

I’ll start by sharing the morning routines of one of your dedicated Senseis and fellow Douvris students. Then, we’ll explore a few practical habits that can help you transform your mornings into a foundation of focus, strength, and self-discipline.

Evening

• Every evening, I make sure the house is clean and tidy. Nothing is more mentally debilitating than waking up to dirty dishes and a mess in the morning. Waking up to a clean, neat, orderly house improves my day. 
• At the end of my work day, I print my schedule for the following day and lay it on my desk. My office is always left tidy.

Morning

• I wake up without an alarm at 6.00 am Monday through Friday. On Saturday and Sunday, I allow myself to sleep until 7.30 am (though I rarely do). 
• I keep a notebook by the side of my bed because my brain is most active first thing in the morning. I give myself ten minutes of ‘free thinking’ and write down anything that comes to mind. Many would call this ‘journaling’: I call it ‘free thinking’. I never try to finesse my thoughts; I just scribble them on the page and revisit them later in the day. 
• I get my son off to school and then take my dog for a walk in the woods, rain, snow, or shine. This is when I often develop the thoughts I had earlier, so I keep my phone handy and make voice memos of any additional thoughts I have while walking in the woods. 
• I come home and eat the same breakfast daily (cottage cheese, nuts, coconut, berries, cinnamon, and honey). While eating breakfast, I read the news and decide what to cook for dinner. This prevents a mad panic in the evening and allows me to focus on the day ahead without being distracted. 
• Then I prepare myself for my day. Whether or not I have clients scheduled, I always shower, do my hair, and put on makeup. I need to make the mental flip to ‘Business owner’ to focus on what needs to be done. I think this is a key point for anyone working at home. The temptation to work in your jammies is enormous, so I make sure I dress as I would if I were to work in the office. I wouldn’t go to the office in Lulu’s, so I don’t do it at home either. 

And that’s my early morning routine. I’m regimented about it. Even if I have a 6.30 a.m. client, my routine doesn’t change. I schedule exercise into every day to make sure it happens before 5:00 p.m.”

9 Simple ways to make your morning routine happier: 

You’ll notice many of these nine habits are woven throughout Tina’s morning routine. Tina’s morning routine is a perfect example of how every morning routine must be crafted to suit your lifestyle to be as uplifting as possible. It’s important to note that your morning routine is personal; some things will fit while others will not. Take the following nine habits as a loose guideline or as individual, not hierarchical, ideas to inspire you to craft your own morning routine that suits your lifestyle. 

1. Get moving 

 Warming up and stretching your body is a great way to get your heart rate up, produce some happy hormones in the brain and convince your sleepy self that it’s time to seize the day! You don’t need to commit to a 45-minute to an hour session, all it takes is 5 – 10 minutes of movement to get the blood flowing and wake up your mind, body and spirit. Make it as fun as possible. If you love yoga, do some sun salutations. If you love to dance, throw in some headphones or turn on the stereo and let loose for a few minutes. Whatever makes the heart beat faster and the body looser, it’s up to you.

2. Back away from the phone 

Unless it’s absolutely necessary, avoid starting your day glued to your phone. What you do in the first hour of waking up will heavily impact your mood for the rest of the day. Think of it as setting the tone for your existence. If you start reading an upsetting news article or scrolling through your Instagram feed and comparing your real life to someone else’s picture-perfect highlight reel, you may carry these emotions throughout the day. Your goal is to start your day happier and more motivated, isn’t it? Don’t sabotage yourself before you even get out of bed. 

3. Hydrate, hydrate, hydrate! 

Once your day starts rolling and the tasks begin to pile up, simply remembering to pick up a glass or bottle of water can quickly go out the window. I know it does for me. When your body is dehydrated, your brain function is no longer optimal, and your mood can take a turn for the worse. Start making it a habit to down a couple of glasses when you first wake up (warm water is best for your digestive track). It’s refreshing, and it can help wake you up. If you forget to drink enough water throughout the day, at least you banked some in the morning.  

4. 10 Second tidy 

This usually comes before or after I plan my day. I make my bed and clear up the most immediate places of clutter, like my countertops, tables and floor. When my space is cluttered, it’s also hard to keep my brain from looking cluttered. Plus, getting this quick task done when I first wake up often motivates me to tackle my following tasks. I start the day feeling like I’ve already accomplished something! 

5. Pick your priority tasks 

Take a couple of minutes to sit down and brainstorm what you need to do today. Figure out the most time pressing or essential tasks, and maybe even make a plan of attack. Starting my day with this gives me a blueprint for how the rest of my day will go. It lets me know what to expect from my day instead of mindlessly going through each task, wondering what I should do next. I often put the most difficult or unpleasant task first and get it out of the way as early as possible. This creates a more relieved tone for the rest of my day, and I often feel proud of myself after completing these tasks. 

6. Mindfully consume your hot beverage of choice 

We often just down our morning coffee or tea while driving to work or running out the door. Even if it means waking up a little earlier, I think creating space to sit down and truly enjoy your first few sips of your favourite morning beverage is essential. Use this task as an excuse to slow down for a second. I know when I started sitting down on my balcony or in a hot bath with my tea in the morning and really allowing myself to be present and contemplative, I started looking forward to this piece of my morning routine immensely. Whether you find a quote meditation in this time or use it to plan your day (#5), taking a moment that is just yours to find a little peace and quiet is a great way to start your day on a happier note.

7. Play your favourite tunes

Throw on some of your favourite songs while you prepare breakfast, shower, or your 10-second tidy (#4). Music has a real ability to change your current thought processes and consequently your mood. I find it almost impossible to be unhappy while rocking out to my favourite songs. Even just one song will do it. This isn’t a habit I implement daily, but it’s definitely one I use when I wake up on the wrong side of the bed. 

8. Take time for yourself 

For many of us who have partners, children or roommates, finding some alone time can feel impossible, but it is essential to many of us in terms of our well-being. Make this part of your morning by waking up before the rest of the pack. Sometimes this might mean your morning routine requires you to hit the hay a little earlier at night to get in all the hours of snoozing you need to be your best self. You’ll find it easier to get in those quiet moments with your coffee (#6), get your body moving (#1), and get in pretty much all of your morning routine elevators above. Treat yourself to some alone time in the morning. 

9. Set an intention for the day 

This one is straight out of Master John’s playbook. Every day, at the same time, Master John sets an intention like, “I will have a great day”, “I will have fun today”, “I will be productive today and crush my to-do list”, “I will have a delicious meal today”, “I will cultivate optimism no matter what happens”. It could be anything, big or small. Master John sets his intention for the day, and it’s generally oriented around what he wants to happen that day. So every morning before training, Master John will say to himself, “I’m going to have a fun workout with my team”. On weekdays, his goals are often more business-oriented. Try to pair this intention setting with a pre-existing routine to help you remember. Master John sets his intention on his drive to the dojo every morning. When will you set your intention? 

Mindful living and routines are cultivated and grown over time. Much like our karate practice, it takes time to “perfect” or “master” a technique. Be patient with yourself, be kind to yourself and take baby steps towards creating the most uplifting morning routine. 

Crafting the perfect morning routine can seem tedious or unnecessary. For the longest time, I could never understand what all the morning routine hype is about. It’s so trendy and talked about that YouTube has its own little niche of humans sharing their morning routines with the world. However, there is a lot more to a morning routine than a trend. Carefully craft your morning routine to set yourself up for success, help you reach all of your goals, and access the full potential of your day. 

Also, joining our mindful family is easy. Reach out to info@douvris.com or call 613-234-5000 to join our dojo today or subscribe below to receive “Mindfulness with Douvris” updates every month.  

Find Tina Elsewhere:  
Facebook: https://www.facebook.com/TinaCantrillLeadership
Website: https://www.tinacantrill.com
LinkedIn: https://www.linkedin.com/in/tinacantrill/