In this article, I share my real-life experience and practical tips on using five simple morning practices: Morning Pages, gratitude, brain dumps, visualization, and setting intentions
Before we dive into the “how-to,” here’s a bit of context:
I’m not one of those people who do morning practices or any mental wellness exercise just because it sounds fun or trendy. Even though I totally get the benefits, I don’t do them every single day. The practices I’m sharing here are more like my personal 911 kit — the ones I reach for when I’m already feeling overwhelmed or can sense that I’m about to be. Or in those life moments when I need to balance out my logical, system-loving brain with something a little more grounding.
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Morning Practice #1. Morning Pages
This morning practice is explained in Julia Cameron’s book The Artist’s Way. It’s one of the four main tools she shares for creative recovery.
When I found this book, I wasn’t thinking about creativity at all. I had just hit serious burnout — the kind I didn’t even believe in until it happened to me. It was my second year working freelance after leaving office life, and I was done.
These pages became my little lifeline for a couple of months.
How to do this morning practice:
✅ Do it first thing in the morning — before chores, emails, or talking to anyone. Just grab something to write with and on (I’ll share some tips on that below). Maybe after brushing your teeth, but don’t wait too long.
✅ Write three pages of whatever comes to mind. Don’t worry about grammar, punctuation, or making sense. Just let it all out. I’ve even written with curse words when that’s how I felt — no filter needed.
✅ Even if your mind feels totally blank, keep writing. I would start with “I don’t know what to write, but here I am” — or just describe the weather, the mess in the room, anything. It’s all part of the process.
How this morning practice could help (in short):
💡 It clears out mental clutter.
💡 Helps quiet that inner critic.
💡 Sparks creativity and fresh ideas.
If you want to dig deeper into the method, the best place to start is the original book The Artist’s Way. It’s beautifully structured into a 12-week journey (one week is more like prep, so the core is 11 weeks).
A few tips from my own experience:
🔹 Instead of using a notebook, I wrote my Morning Pages on the back of scrap A4 paper. Then I’d tear them up and toss them. That just felt easier and more freeing for me.
🔹 If you do want something pretty and organized, there’s an official Morning Pages Journal from the author. Or you can grab The Artist’s Way Starter Kit — it includes both the book and the journal.
🔹 Fell in love with the book and want to try more than just Morning Pages? Check out The Artist’s Way Workbook. It’s packed with over 110 exercises and helpful extras.
More real-life hacks:
⚡ Short on time? Write at least one page. (Though honestly, once you start, you usually end up wanting to write more.)
⚡ If you can’t write right after waking up (because, life), then just do this morning practice later in the day.
⚡ Write alone. Yep, even if that means hiding in the bathroom. And no pets allowed.
⚡ I saw a tip saying “play calm music or nature sounds for better vibes.” I tried. Didn’t work for me. I get distracted by any music, even the chill stuff.
These days, my burnout is thankfully behind me. But I still use Morning Pages whenever I feel overwhelmed or emotional for no clear reason. It’s like a reset button for my mind.
And on especially tough days — when I’m mad and need to let it out without snapping at anyone — I added a little extra step to this morning practice that really helps:
After writing my three pages, I grab a bunch of my daughter’s colored pencils, clench them in my fist, and scribble like crazy all over the pages. No rules, just pure release. It’s weirdly satisfying. Give it a try sometime.
Morning Practice #2. Start your day with gratitude
Unlike Morning Pages, for my Gratitude Journal morning practice I use a cute little notebook I picked up at the local bookstore. I don’t write in it every day. But there’s one very clear moment when I always pull it off the shelf and stick with it for a while:
It’s when I start feeling overly anxious about everything going on around me (no matter how big or small the situation is). And when that anxiety turns into me mentally spiraling — and, let’s be real, driving myself and everyone else crazy (my husband usually gets the front-row seat).
That’s when starting the day with this gratitude morning practice really helps. It gently reminds me that even when the world feels messy, there’s still a lot in my life to appreciate and enjoy.
How to do this morning practice:
✅ Grab a notebook or just use a notes app on your phone. (I prefer handwriting, but you do you.)
✅ How much should you write? As much as you feel like. Aim for at least three things. Personally, I like to give myself 10 minutes and just write down everything that comes to mind — from “Breakfast was really good” to “Thank you for the sunshine outside my window.”
How it could help:
💡 Helps shift your focus to the positive.
💡 Brings a sense of fullness and quiet joy.
💡 Makes daily challenges a little easier to handle — because you’re starting from a place of “I already have something good.”
A few real-life tips:
🔹 Use one notebook and keep adding to it over time. Since you probably won’t write in it daily, one journal can last for years. It’s actually pretty special to flip through old entries every now and then — kind of like opening a time capsule of good moments.
🔹 Speaking of flipping through — that’s a tip on its own. On days when you can’t find the energy to write something new, just re-reading past pages can bring a smile (or even a laugh).
🔹 And yes, write in peace and quiet if you can. Though in this case, the cat is welcome — feel free to give them a little pet for inspiration. I personally love doing this practice by the sea. When that’s not possible, the balcony works just fine.
If you feel resistance:
⚡ Buy yourself a really pretty notebook or try a ready-made Gratitude Journal. One good option is The 5-Minute Gratitude Journal: Give Thanks, Practice Positivity, Find Joy. Keep it somewhere visible — your desk, bedside table, kitchen counter — so your eyes land on it often. Little by little, it starts to call you in.
⚡ Bonus tip: If you’d rather keep this morning practice private, choose a notebook with a plain cover and no title. Nobody needs to know what’s inside.
⚡ Pair journaling with a tiny treat — like your favorite tea or coffee — so it becomes a moment you actually look forward to.
Morning Practice #3. Brain Dump Journal
Let’s start by clearing up the difference between these two morning practices – Brain Dump and Morning Pages, because they might sound similar but they serve different purposes.
If I had to explain it super simply:
Morning Pages = unfiltered brain flow — how you feel, what’s on your mind, no structure, just stream-of-consciousness.
Brain Dump = a more organized brain clean-up — mostly focused on tasks, reminders, ideas, and things to think through. Not just for today, but in general.
To me, this method is pretty close to the “Capturing” step from David Allen’s Getting Things Done system. Basically, it’s about getting it all out of your head and onto paper so your brain can breathe.
How to do this morning practice:
✅ First, take a little time to decide how you want to do your brain dump. What format feels good? Lined notebook? Bullet points in an app? Color-coded sticky notes? What structure will help you keep going consistently? (I recommend at least splitting into “To Do” and “Ideas.”)
✅ Then, set aside 10–15 minutes in the morning — before your day starts spinning.
✅ Write down everything on your mind: tasks, errands, random ideas, things you’re procrastinating on, even vague thoughts like “need to check that thing.” Just dump it all. No filter.
✅ Don’t worry about making it perfect. This is not your final to-do list — it’s your mental inbox.
✅ Later, take a few minutes to review what you wrote. Decide what needs to go on your actual calendar or to-do list and what can wait. Boom — your brain now has more space to think, not just remember stuff.
How it could help:
💡 Clears out that overloaded, buzzing brain.
💡 Helps you see what really matters and what can wait.
💡 Lowers anxiety and sets you up for a more productive day.
💡 Reduces the “How did I forget that?!” moments (we’ve all had them 😅).
A few tips from my own experience:
🔹 I personally write everything in one long, running list on two A4 sheets taped together. Super high-tech, I know. One sheet for work, one for personal stuff — two separate brain dump journals, otherwise it gets messy fast.
🔹 Then I go through and highlight anything that’s been scheduled — that way, it’s easy to see what still needs planning. Once something’s done, I cross it off. So satisfying.
🔹 For trips (work or personal), I just use the Notes app on my phone. A quick bulleted list does the job perfectly.
🔹 If you’re doing this for the first time, block out an hour or two — and no, it doesn’t have to be in the morning. If you’ve never had all your tasks and ideas in one place before, 10–15 minutes won’t cut it. Give your brain the time it needs to empty out.
🔹 And keep the page open during the day — if something new pops into your head, just add it. That’s the whole point: don’t carry it around in your mind.
If you feel resistance:
⚡ Start small. Don’t list everything right away. Choose one area — like just home tasks — and begin there.
⚡ Use bullet points instead of full sentences. Less pressure, more flow.
⚡ And remind yourself: it’s totally okay to stop after five minutes. Even a tiny brain dump is better than none. When your mind feels overloaded, it’s hard to focus. Let’s free up some mental space!
Morning Practice #4. Visualization practice
This is the practice I turn to the night before something important or nerve-wracking. Anything from a high-stakes steering committee with a difficult stakeholder to something as simple (and still stressful) as flying out for a family vacation.
Out of all the morning practices I’ve shared, this one is the hardest for me. When I’m anxious, my brain actively resists imagining anything positive. But over time, I’ve collected a few tricks that really help.
How to do this morning practice:
✅ Sit or lie down somewhere quiet and close your eyes.
✅ Imagine your ideal version of the day or event ahead — how you feel, what’s happening, who’s around.
✅ Try to picture the details as clearly as possible — even small things, like what you’re wearing, how you’re breathing, or the energy in the room.
How it could help:
💡 Sets a calm, positive tone for your day.
💡 Helps reduce anxiety.
💡 Gives your subconscious a helpful roadmap to follow.
Real-life tips:
🔹 Do a few deep, slow breaths before you start — it helps quiet the mind so the images come more easily.
🔹 If visualizing the whole event feels like too much, just zoom in on the moment that’s stressing you out the most. For example, don’t try to imagine the whole 90-minute steering committee — just focus on the few minutes when you’re presenting the project update.
🔹 Another option: skip the stressful part and jump straight to the happy ending. If you’re like me and not a big fan of flying, don’t bother visualizing the smooth, turbulence-free flight. Instead, picture yourself already walking by the ocean with your family — safe, relaxed, smiling.
🔹 Come up with a short affirmation that supports the vision and repeat it quietly in your mind. Something like “I am calm and prepared” or “I show up with confidence.”
🔹 Again, deep breathing is your friend — it grounds you while your imagination does its work.
If you feel resistance:
⚡ If visualization just isn’t happening (and that’s okay!), try using a guided meditation instead. Yes, they’re usually more general and not tailored to your specific situation — but they still do a great job helping you find your center.
I’ll actually write a separate post soon on how a stretch of daily guided meditations helped me not quit a very tough project — when that felt like the only option at the time.
Morning Practice #5. Morning Intentions
This is a practice I turn to when I know I need to stay especially focused and strong — whether it’s a full-on intense day or just one key event (like an important meeting).
It helps me anchor myself in the middle of all the noise.
How to do this morning practice:
✅ Ask yourself: “How do I want to feel today?” or “What do I want to bring into this day?”
✅ Write down a simple, clear intention like “I choose calm” or “Today I’ll take time for myself.”
✅ Say it out loud, or write it somewhere visible. I have a special notebook just for this — yes, I’m a paper person.
How it could help:
💡 Helps you stay grounded and clear-headed.
💡 Gently brings you back to what really matters when the day gets messy.
A few tips from my own experience:
🔹 Write your intention in a way that feels true to you. Use metaphors if they resonate. Something like “I move through the day like a steady river.”
🔹 Always write it down — the act of writing makes it real.
🔹 Use sticky notes and put them where you’ll see them — by your mirror, on your laptop, inside your journal.
🔹 Set a reminder on your phone for a little midday check-in and boost.
🔹 Make it a tiny morning ritual: say your intention while looking in the mirror. Yes, it might feel silly at first — and yes, it works.
If you feel resistance:
⚡ From my own experience, I’ll say this — sometimes you just have to push through for a week or two. Do it even if it feels silly or forced. The first few results — a calmer moment, a better decision, a little extra energy — will start to quiet the resistance.
Instead of a conclusion
✅ Don’t try to do all morning practices at once — that’s my number one piece of advice. Especially to fellow working moms.
✅ Pick one or two, depending on what’s going on in your life right now. Try different ones and see what feels right. And if you’re curious, you might also like “5 Quick Important Positive Affirmations for Moms” — quick, simple, and easy to try on a busy morning.
✅ Give each morning practice more than one chance. Sometimes it doesn’t click the first time — and then, a few days later, it becomes your go-to lifesaver.
✅ Feel free to adapt any morning practice to fit your style and your rhythm. The core idea stays the same — but the way you do it is what makes it work.
✅ And the most important thing? Just do it.
Your emotional state affects every part of your life — and not just your own. A few simple mindfulness exercises can help you feel calmer, clearer, and more ready for whatever the day brings.
Frequently Asked Questions (FAQ)
1. What is mindfulness meaning?
According to Wikipedia, mindfulness is “the psychological process of purposely bringing one’s attention to experiences occurring in the present moment without judgment.” Simply put, it’s the ability to focus on what’s happening right now. You’re not caught up in the past or worrying about what’s next — just gently noticing the now.
2. How does mindfulness work?
Mindfulness works by training your brain to focus on the present moment. When you practice it regularly, it helps reduce stress, improve attention, and increase emotional awareness by rewiring how your brain responds to thoughts and emotions.
3. What’s the difference between meditation and mindfulness?
Mindfulness is the quality, meditation is the practice. You can be mindful anytime — even while sipping tea or cuddling your child. Meditation is more like a dedicated training session where you intentionally sit still, breathe, and focus.
