How you start your day impacts the rest of your day.
Positive attitudes create better days, and the best time to generate positivity is in the morning.
Here’s a list of 5 simple morning rituals you can do to help guide you towards a happier, more grounded, balanced and productive day.

1) GROUNDING RITUAL
Designate 5-10 minutes each morning to organize your thoughts, breathe, and become present in your body before you begin your day.
Instead of jumping out of bed, checking your phone, and hitting the ground running, take five to ten minutes to sit, breathe, ground, be grateful, say a prayer, meditate, or just quiet your mind.
I invite you to take the time to listen to our guided ReCode Morning Ritual audio so you can set yourself up for a calmer, more grounded and stress-free day. This ritual is from The Adrenal ReCode.
This simple practice has a profound effect on the regulation of your nervous system, therefore affecting you hormonally, emotionally and spiritually.
Over time and with consistent practice you will begin to notice your resilience to stress, more inner strength, and your overall energy increases.

2) GRATITUDE LIST
Write down 3 things you are genuinely grateful for.
This daily ritual is scientifically proven to bring more joy into your life as gratitude neutralizes adrenaline.
Positive psychology research outlined in Harvard Health Publications shows that “gratitude is strongly and consistently associated with greater happiness.”
3) SET AN INTENTION
Set one positive intention for the day. This should be something achievable and not overwhelming.
Examples:
Today I'm Going to…
- Be kind to a stranger.
- Have more patience with my children.
- Fully show up.
- Focus on positive thoughts.
- Pay attention to all of the good things surrounding me.
- Connect with nature.
- Act on every positive instinct.
- Let go of something bothering me that is giving me negative emotions.
- Do something creative.
4) HAVE A SOOTHING DRINK
While you are doing your morning rituals, have a soothing drink. We recommend either Tulsi Tea or our Adrenal ReCode Morning Elixir (recipe below).
Tulsi Tea (also known as Holy Basil) helps tackle stress, anxiety, and inflammation. We recommend having a cup upon waking and again mid-morning so that you can best access its adaptogenic properties to support healthy blood sugar levels, reduce stress and anxiety, and help your body cope with stress better so the rest of your day goes better.
Holy basil boosts dopamine and serotonin. Dopamine is your feel-good excitatory neurotransmitter that helps you feel focused, driven, alive, and joyful, while serotonin helps you feel loved and relaxed.
Outside of being the single best adaptogen for blood sugar regulation, it is rich in calcium, iron, vitamin C, and phosphorus and is helping in reducing an excess bacteria load on the body as well as reduces oxidative stress – two things you are susceptible to when your adrenals are compromised.
Benefits:
- Regulates blood sugar (which your body can’t do when you adrenals and thyroid aren’t working properly)
- Natural weight loss by soothing the stress response
- Reduces stress and produces feelings of calm energy
- Digestive benefits
ADRENAL RECODE MORNING ELIXIR:

5) EAT A BALANCED BREAKFAST
Eat breakfast within 30 minutes to one hour of waking and make sure your breakfast contains more carbohydrates than it contains protein and more protein than it contains fat. This will feed your thyroid and support your adrenals and nervous system to create balance throughout the day.
Try our Yogurt Parfait!
Ingredients:
Grounding Morning Ritual
WANT TO LEARN MORE WAYS TO LIVE A HAPPIER MORE PRODUCTIVE LIFE?
Join us for The Adrenal ReCode program.
The Adrenal ReCode is organized into 3 easy-to-follow parts over 10 weeks, all guided by Christa and her team of highly trained integrated nutritionists. Each part of the program strategically builds upon the next and empowers you to create lasting change.
The strategies you will learn there are the most holistic way to manage and overcome stress. We have helped thousands of people to feel so much joy when we see that they achieve a full reset, a renewed sense of energy and vitality; while also feeling better both emotionally and physically.
If you'd like an inside look at The Adrenal ReCode, start with our action-oriented FREE mini-course, sign up here.
which brand of Inner fillet Aloe do you recommend?
The Aloe we recommend can be found here: http://www.amazon.com/dp/B00WRN3TBU/?tag=wwwthewholejo-20
Hi There, Hope you are all well in these crazy times.
I have been eating Greek Yogurt and some pepita seeds (mixture) for breakfast. I then saw an interview with Christa where she says we should not eat dairy except for raw dairy. So, should I eliminate the greek yogurt if its not raw? It’s 4 % greek yogurt made by cabot creek. Thank you so much for your input! I wish you a wonderful day!
Hi Cathy! We recommend that you choose grass-fed and organic greek yogurt – it does not have to be raw 🙂
I was wondering if you could add sole into the morning elixir (oppose to the Himalayan sea salt)? Are there any cons?
Hi Shawna – I apologize but what is sole?
Is tulsi tea safe if you are breastfeeding?
Hi Sabrina! Because it is an adaptogen, we would not recommend it while breastfeeding 🙂
Thanks Danille!
Hey Christa, I’ve never been big on meditation. Do you think a grounding ritual will help relieve stress and anxiety? Work makes me anxious at times….Awesome tips btw!
Hey Nick! We absolutely think that a daily routine and grounding ritual is supportive against stress and anxiety. Let us know what works best for you 🙂
Apples/pears, the skin has most of the nutrients, why not eat it?