The alarm clock rings, but you don't feel rested yet. You are still struggling to wake up, while the thoughts in your head are slowly coming to life: What kind of day is it? What am I going to do today? What was I supposed to remember today? While listening to your thoughts, you get out of bed.

Then your mind effortlessly proceeds to issue to-do's for you, such as: Making breakfast, waking up kids, packing gym bag for the youngest, putting my notes in my work bag, etc. And in between thoughts like, "What errands are needed today? Soon I will speak to Marjolein from marketing before we go into the meeting. Today I really want to finish that job," etc.

And that's how you roll through the day. Because you listen and react to the many thoughts in your head, you are not fully aware of what you are doing. Possible consequences of this are: you make mistakes in your work, you lose energy, contact with others is more difficult and you are less able to look at situations from a distance, so you lack clarity and sometimes react emotionally to something.

This can be different. When you start your day consciously, it has a very different effect on the course of your day. Consciously starting the day means paying attention, rather than listening to the "to do" thoughts.

Tip 1. Don't get up too soon
Before you get out of bed, sit on the edge of your bed with your eyes closed. Take a breath and become aware of where you are and how your body is. Let your thoughts go, you don't have to stop them or get caught up in them.

Are you someone who lingers after the alarm clock rings? Fine. Then slowly awaken yourself by stretching your legs and arms and twirling your wrists and ankles in both directions. This will wake you up more. Then sit on the edge of your bed and then do the short exercise above.

Tip 2. Do an activity
Awaken your body using an activity you enjoy, such as yoga, stretching, or running. It doesn't have to be an entire workout; a few minutes to half an hour is fine. Just make sure you do it mindfully and don't get carried away with thoughts about that day. By the way, it's not that the thoughts shouldn't be there, but you don't have to do anything with them right now because you're doing an exercise.

Tip 3. Sit quietly/meditate for a while
Sit for about five minutes (longer will do) with your eyes closed. Sitting cross-legged is not necessary at all, just make sure you are comfortable for a few minutes. If you have learned a meditation technique, then of course you can do it. Other options include paying attention to your breathing, or moving your attention along your body parts to relax them. Meditation is not something you can do perfectly, it is being present in the moment, with everything that is there in terms of feelings, sounds, thoughts and emotions, without trying to change them.

Tip 4. Have an intention for the day
Close your meditation with an intention (if you like with your hands by your heart). Speak aloud, or in your mind, your wish for the day. This is personal and so can be anything, but here is an example for if you like: "Today I am aware of every moment, I stay with myself no matter what, I care for myself and others around me, the loving energy within me flows abundantly through me. Every moment can contain magic. It will be a beautiful day.

Find out which morning routine suits you. You may find it more enjoyable to meditate first and then do a physical activity. You may like to take a total of ten minutes for your morning routine, or much longer. See what works for you. Schedule it and stick to it. You will find that it has a positive effect on your day.