Do you ever wake up and find your mind already running at full speed? Before you’ve even had your first sip of coffee, you’re already thinking about a million different things.
It’s like your brain hits the ground running the moment your eyes open. These early morning thoughts can set the tone for your entire day, whether you realize it or not.
We all have those mornings where, as soon as we wake up, our minds are flooded with worries, plans, or a running to-do list. Maybe you’re thinking about what needs to be done at work, a conversation you had yesterday, or even something as simple as what to make for dinner.
These thoughts often seem harmless, but they can actually create a ripple effect that influences your entire day.
What’s interesting is that many of us don’t even notice this pattern. We wake up and immediately dive into thinking about the day ahead or reflecting on the past. It’s like our minds are on autopilot, taking us wherever they want to go without us even being fully aware.
But here’s the thing—these first thoughts of the day are powerful. They have the ability to shape not only how we feel in the morning but how we approach everything that comes our way.
Think about it: if your first thoughts are anxious or stressful, how do you think that’s going to affect the rest of your day? It’s easy to see how starting the day with a racing mind can lead to feeling overwhelmed or scattered.
But what if you could change that? What if, instead of letting your thoughts run wild, you could guide them in a direction that sets you up for a positive, productive day?
That’s exactly what we’re going to explore in this episode. I want to talk about how you can become more aware of your morning thoughts and, more importantly, how you can redirect them to serve you better.
By paying attention to what’s happening in your mind first thing in the morning, you can take control of your day from the moment you wake up.
So, whether you often find yourself waking up with a racing mind or you just want to start your day on a better note, this episode is for you. I’m going to dive into simple, practical ways to notice your morning thoughts and gently guide them towards a mindset that helps you feel more in control and more at ease.
The bottom line is that you don’t have to be at the mercy of your thoughts; you have the power to shape them and, in turn, shape your day.
This week, I’m going to discuss understanding the impact of morning thoughts and strategies to redirect and reprogram your morning thoughts.
Understanding the impact of morning thoughts
Let’s talk about how those first thoughts you have in the morning can really set the stage for the rest of your day. It might seem like just another moment in your routine, but the truth is, your morning thoughts are powerful. They can shape how you feel, how you approach your tasks, and even how you interact with others throughout the day.
Think of it this way: your brain is like a car engine that starts running the moment you wake up. If your first thoughts are anxious or stressful, it’s like starting your day with a heavy foot on the gas pedal—your mind races, and it’s hard to slow down.
On the other hand, if your morning thoughts are calm and focused, it’s like starting your day at a smooth, steady pace. You’re more likely to feel in control, balanced, and ready to handle whatever comes your way.
But here’s the catch—most of us don’t consciously choose our first thoughts. Our brains often go on autopilot, replaying the same worries or concerns from the day before.
It’s like your brain is stuck in a loop, and unless you step in to change the pattern, it just keeps spinning the same anxious thoughts over and over. This autopilot mode can lead to a day filled with unnecessary stress and negativity, all because of how you started your morning.
For example, imagine waking up and the first thing that comes to mind is all the work you have to get done. Your brain starts running through your tasks, meetings, and deadlines. Before you even get out of bed, you’re already feeling overwhelmed.
Starting your day with this kind of anxious thinking sets a stressful tone. You might find yourself rushing through your morning routine, feeling frazzled before you even begin your workday. That anxiety can follow you throughout the day, making it hard to focus and enjoy what you’re doing.
Or maybe you wake up thinking about a conversation you had yesterday. Perhaps you said something you wish you hadn’t, and now your brain is fixating on it. You keep replaying the moment in your head, wondering if you upset someone or if you should have handled things differently.
Starting your day with regretful thoughts can make you feel guilty or stressed. It might make you second-guess yourself all day, affecting your confidence and how you interact with others. This can lead to a cycle of negative thinking that’s hard to break.
I’m sure many of you can relate to this—waking up and immediately reaching for your phone, scrolling through emails or social media before you’ve even gotten out of bed. I used to do that too, thinking it was just a way to ease into the day. But what I didn’t realize was how it was actually setting me up to feel scattered and stressed before my feet even hit the floor.
Now, I’ve made a conscious effort to start my day without the phone. Instead, I take a moment to think about something I’m grateful for, like the quiet of the morning or the smell of fresh coffee. It’s a small change, but it has made my mornings so much more peaceful.
By starting your day with distractions, you’re setting yourself up to feel scattered and unfocused. It’s easy to get lost in the noise of social media or work emails, making it hard to prioritize what really matters to you that day.
Facing your morning thoughts instead of avoiding them is key to taking control of your day. When you take a moment to actually notice what you’re thinking, you’re no longer on autopilot—you’re in the driver’s seat.
You can choose to let go of the negative thoughts and guide your mind towards something more positive and productive. It’s a simple shift, but it makes all the difference.
So next time you wake up, try this: before you reach for your phone or start thinking about your to-do list, take a moment to check in with your thoughts. What’s the first thing that comes to mind? And more importantly, how can you gently steer those thoughts in a direction that sets you up for a better day?
Remember, the way you start your morning can influence your entire day, so why not start it with intention?
Strategies to redirect and reprogram your morning thoughts
Now that we’ve talked about how powerful your morning thoughts can be, let’s dive into how you can take control of them. It’s all about supervising your thoughts, creating a positive routine, and being deliberate about what you want your mind to focus on each morning.
By doing this, you can shift from letting your thoughts run wild to guiding them in a way that sets you up for a successful day.
Step #1 – Supervising and Directing Your Thoughts
The first step in taking control of your morning thoughts is simply being present and noticing what’s going on in your mind. This means paying attention to your thoughts without judging them.
Imagine waking up and noticing that your brain is already worrying about something that happened yesterday. Instead of getting frustrated or trying to push those thoughts away, just observe them.
Say to yourself, “Oh, there’s my brain doing its thing again.” This small act of noticing pulls you out of autopilot and puts you in the driver’s seat.
Here’s an example: Let’s say you wake up and your first thought is, “I didn’t get enough sleep, and today’s going to be so hard.” Instead of spiraling into worry, you might humorously acknowledge it: “Well, there’s my brain trying to start the day with a complaint—classic!”
By bringing a little humor into the situation, you can diffuse the negativity and remind yourself that you don’t have to take every thought so seriously.
Step #2 – Creating a Positive Morning Routine
Once you’ve started supervising your thoughts, the next step is to create a positive morning routine that helps set the tone for your day. Morning affirmations are a great tool for this. The key is to choose affirmations that resonate with you personally—something you believe and that genuinely makes you feel good.
For example, if you wake up and typically feel anxious about the day ahead, you might try starting your day with an affirmation like, “I am capable and ready to handle whatever comes my way today.” If that feels too big of a leap, you could start with something more neutral, like “I am here, and I’m ready to take on today.” The goal is to choose an affirmation that feels believable and uplifting.
Another technique is what’s called “laddering,” where you gradually move from negative to positive thoughts. Let’s say you wake up with the thought, “I’m not good enough to handle today’s challenges.” Instead of forcing yourself to think, “I’m amazing and can do anything!”—which might not feel true—you could ladder up to it.
Start with, “I have handled challenges before,” then move to, “I’m learning to handle challenges better every day,” and eventually, “I am strong enough to face today.”
Step #3 – Deliberate Thought Patterns
Finally, one of the most powerful things you can do is to deliberately decide what you want your brain to focus on each morning. Instead of letting your thoughts wander aimlessly, give your brain a direction. This could be as simple as setting a goal for the day, thinking about what you’re grateful for, or focusing on something you like.
For example, if you wake up feeling overwhelmed by your to-do list, take a moment to set a specific goal for the day. You might say to yourself, “Today, I will focus on completing the most important task on my list.” This helps channel your morning energy into something productive rather than letting it scatter across all your worries.
Or, if you often wake up feeling stressed, try shifting your focus to gratitude. Think of three things you’re grateful for, whether it’s your cozy bed, a supportive friend, or even the hot coffee waiting for you. focusing on gratitude can quickly shift your mindset from stress to appreciation.
Another approach is to think about what you like. Maybe you love the quiet of the early morning, the sound of birds chirping outside, or the way the sunlight filters through your window. Focusing on these little joys can help you start the day with a sense of contentment and peace.
Remember, you have the power to decide what your brain will focus on each morning. Instead of letting your thoughts run wild, take a few moments to guide them in a direction that serves you. By supervising your thoughts, creating a positive routine, and being deliberate about what you focus on, you can transform your mornings—and your entire day.
Before I end, I want to offer you some additional morning thoughts that might be helpful:
“Today is a new opportunity to grow and learn.”
“I choose to focus on what I can control and let go of what I can’t.”
“All is well until I know differently.”
“I am capable of handling anything that comes my way today.”
“I will bring my best self to today’s challenges and enjoy the process.”
“I am surrounded by support and love, and I am never alone.”
“I will embrace today’s opportunities with an open mind and a positive attitude.”
“I am enough, just as I am, and I will approach today with confidence.”
“I choose to see the good in myself and others today.”
The bottom line is that taking control of your morning thoughts is a simple yet powerful way to set the tone for your entire day. By supervising your thoughts, creating a positive morning routine, and being deliberate about where you focus your mind, you can transform those early moments into a foundation for a productive, fulfilling day.
Remember, the way you start your morning doesn’t just happen by chance—you have the power to shape it. So, take a few moments each morning to guide your thoughts in a direction that serves you, and watch how it positively impacts your day.
Questions to consider:
Question: “What are the first thoughts that come to mind when I wake up in the morning?” Tomorrow morning, take a moment to observe your initial thoughts without judgment. Write them down if it helps. Recognizing these thoughts is the first step in taking control of your day.
Question: “How do these morning thoughts influence my mood and actions throughout the day?” Reflect on how your morning thoughts affect your emotions and behavior. Notice any patterns that emerge. Understanding this connection will help you see the impact of your thoughts and motivate you to make positive changes.
Question: “What is one positive thought or affirmation I can intentionally focus on to start my day?” Choose a positive thought or create an affirmation that resonates with you. Practice focusing on this thought each morning as soon as you wake up. This simple habit can set a more positive tone for your entire day.