This Morning Routine Will Improve Your Mood
From an IFS- and DBT-Informed Therapist
Mornings set the tone for the day—and even small shifts can lead to meaningful change. This simple, intentional routine is designed to regulate your nervous system, connect with your internal world (IFS), and practice practical emotional regulation skills (DBT).
1. Pause & Check In with Your Parts (IFS)
When you wake up, take 2–3 minutes to close your eyes and gently ask:
“Who’s here with me this morning?”
You might notice a part that feels anxious, tired, overwhelmed, or already in planning mode. You don’t need to fix anything—just listen with curiosity, not criticism. Acknowledge each part and thank it for showing up. Even this brief connection can help you start the day from a more Self-led place.
2. Ground in the Present (DBT Mindfulness)
Use the “what” and “how” skills from DBT’s mindfulness module:
Observe your body waking up. Notice sounds, light, or sensations.
Describe what you feel (“My chest feels tight,” “The blanket is warm”).
Participate fully in a single morning activity like brushing your teeth or sipping water.
Do it non-judgmentally, one-mindfully, and effectively.
3. Emotion Regulation Through Movement
Even 5–10 minutes of gentle movement can shift your brain chemistry and support emotion regulation. Try:
Stretching or yoga
A short walk outdoors
Light dancing to your favorite song
Breathing with movement (inhale, raise arms; exhale, lower)
Your body is one of your most powerful emotional tools—moving it intentionally helps your parts feel safer.
4. Set a Daily Intention (Wise Mind Practice)
Ask yourself:
“What does my Wise Mind say I need today?”
Let your rational mind and emotional mind work together to create an intention. Examples:
“I will give myself grace when I feel overwhelmed.”
“I’ll check in with myself before I say yes to anything today.”
“I will practice grounding when I feel scattered.”
Write it down or say it out loud to anchor it.
5. Validate & Encourage Your Internal System
Before you start your day, take 30 seconds to say something compassionate to your parts, like:
“You’re all doing your best. We’ve got this.”
“It’s okay to feel a little off today. I’m here with you.”
That internal dialogue can completely reframe how you relate to yourself—and helps reduce internal conflict.
Final Thought
You don’t need a perfect morning to have a healing one. Showing up for yourself in these small ways can create deep shifts over time. Your parts will learn to trust you more. Your mood will stabilize. And your ability to respond—not just react—will grow.
Wishing you presence, compassion, and a grounded start to your day.
Warmly,
Katie Ross-McGinnis; MA, LPC