The power of creating a Morning Ritual
Meet Stella Parnevik, a Swedish certified holistic health coach & wellness influencer with a vibrant spirit and a genuine love for life. Her journey centers on sharing health and wellness insights to her community, aiming to inspire people to feel better every day. Food, self-care, movement, traveling, pilates and reading are big passions of hers. She’s just graduated from IIN: The Institute for Integrative Nutrition, having completed The Health Coach Training Program. Stella loves learning about holistic health & wellness and sharing her knowledge with her community.
Instagram: @Stellaparnevik
This week, we had the privilege of interviewing Stella about the power of creating a Morning Ritual. Stella will share why having a healthy morning routine will have such a big impact on your health and wellbeing & she will guide you trough her personal 10 step Morning Ritual.
What is a morning ritual?
A morning ritual is a personalized routine involving intentional and positive activities or practices engaged in at the start of the day. Morning rituals can vary widely based on personal preferences, but typically involve activities related to physical health, mental clarity, and emotional balance, tailored to individual choices.
Why are the benefits of having a feel good morning routine?
Starting your morning with something that brings you meaning and purpose not only kickstarts your day, but also boosts the likelihood of carrying that positive feeling with you. It can help put you in the right frame of mind, shielding you from potential external stimuli and overwhelm that may be thrown at you throughout the day. Having a feel good morning routine before getting on with your day could also have a massive impact on your overall well-being, helping to reduce stress and anxiety. Additionally, it can help improve focus, productivity, and mental clarity throughout the day.
What is your morning ritual?
My morning routine is a combination of mindfulness, movement, and nourishment. I have established rituals that I really enjoy and am excited to wake up to and practice- so every day looks about the same. However, it’s important to note that some days I do lay in bed until noon with my phone, and that’s okay too! (I never shame myself for not following up with my routines.)
But let me present to you: my almost daily morning routine…
First of all, I wake up early and turn off all my 20 alarms that I have set in a row the night before to avoid oversleeping. Then, I go to spotify and put on some calm music. Right now, I’m loving a playlist I've found called “calm mornings”. Apart from that, I avoid screen time right after waking up for at least 30 minutes, and up to 3 hours some mornings. My “no phone”- rule really helps me start my day by checking in with myself, before consuming the overwhelm of news, social media, emails, etc. I find that it really sets me up for success for my day, without being bombarded by external stimuli, and without the stress & anxiety it could bring.
I make my bed and make my way to the mirror for affirmations. Mirror work has become a must-do practice for me. Affirmations in the mirror have helped me shift negative thought patterns and enhance my self-esteem. By consciously speaking positive affirmations in front of a mirror, individuals can reprogram their subconscious mind, replacing limiting beliefs with empowering thoughts. This, in turn, can lead to positive changes in various aspects of one's life.
While still listening to music, I do my tongue scraping. This is something I do every. single. day. Tongue scraping helps remove mucus and accumulated toxins in the mouth, which develop overnight as the body processes everything consumed throughout the day. This practice can help remove bad breath, strengthen the immune system, stimulate your taste buds, and promote digestive well-being. Removing the layer of accumulated toxins with a tongue-scraper or spoon prevents the reabsorption of these toxins into the body. That’s why I never chug water before I tongue scrape:)
My next step is drinking room-temperature or warm water with lemon before I go on to my meditation. Most days I practice 5 minutes of silent meditation, 5 minutes of breath work (the 4-7-8 method by Andrew Weil), some shaking (to release tension & stress) and a couple of minutes of journaling. Then, I pick a card from one of my affirmation card decks that I let sit on my desk for the entire day, as a constant reminder, and write my to-do list for the day.
Then, I usually make myself a juice (mostly 100% celery) or a ginger shot (I usually restock every week), while I use my ice roller (the best!!!) and apply eye patches straight from the fridge. The next step is one I've just started incorporating: Lion’s Mane. I love it! It is a medicinal mushroom that has been shown to improve cognitive function, and I find that it really helps my concentration. Then, It’s time for my daily pre-workout snack: buckwheat crackers with almond butter, banana, cinnamon + hemp seeds!
How I move my body depends a bit on where I am in my menstrual cycle. But mostly, I do pilates or yoga (I love finding challenging workouts on youtube), as well as hot yoga at a yoga studio closeby. Sometimes, I go to barre and megaformer classes at a studio I love in Sthlm. I go for daily walks in the morning or late morning, which helps my circadian rhythm. When I’m in the second part of my follicular phase (after my period), I enjoy adding in some light cardio such as jogging, since I have more energy during that phase. Moving my body daily is crucial for my well-being. Even some stretching or a 15-minute pilates class make a huge difference for me.
I usually make myself an electrolyte drink with coconut water, lime/lemon, natural electrolyte powder and some water, while I head to the bathroom for dry brushing to help stimulate my lymphatic system! Then, I take a shower, which I end with cold water (when in the second part of my follicular phase & ovulation) for another lymphatic drainage boost, and get ready for the day with some skin care, gua sha, and an outfit!
Next, I make myself a bigger, high-protein breakfast. Right now I’m loving banana pancakes, chia pudding or avocado & turkey on seed crispbread! I start completing my to-do list, and after a while, I make myself a matcha or coffee to boost my energy (and joy). After a while, I usually go for my walk, often with a wellness podcast in my ears. That’s about it!
How has your morning routine changed your wellbeing?
It has helped me become a better person. By starting my day with things that I love, prioritizing self-care and mindfulness, I set a positive tone for the day, which creates a ripple effect that extends to other aspects of my life. My morning routine has reduced my stress and overwhelm a lot. Before, I could wake up with a tight chest and high pulse, but now, I feel grounded and centered and calm. It has also improved my focus, productivity and creativity.
When traveling or changing your everyday life, how do you keep up your routines?
Adapting my morning routine during travel or life changes is crucial for maintaining balance. I focus on the core elements of my routine that can be easily incorporated into different environments. Flexibility is key, and I modify my routine to suit the circumstances while still prioritizing my well-being. I think one of the most important parts of holistic wellness is not stressing out about keeping 100% up with your routines when traveling.
Some things I love doing to feel amazing when I’m not at home:
Drinking hot lemon water- a simple and effective way to help the body detoxify when traveling.
Bringing my favorite herbal tea bags & key supplements with me.
Using apps for affirmations when I don’t have access to my affirmation cards.
Meditation/deep breaths- finding a quiet space and just checking in with myself for a couple of minutes.
Finding fun ways of moving my body: hiking, padel tennis, walks, exploring, swimming, bodyweight exercises, time in nature.
Staying present, enjoying the moment and limiting screen time.
Reading.
Barefoot walking / grounding.
Finding wellness-related activities or shops where I am, such as pilates studios, organic food shops, etc! One of my favorite hobbies.
Reminding myself that it’s totally okay to break out of your routine.
I think that stressing out about keeping perfectly up with your routines does more harm to your health than just enjoying the moment, being here and now, and doing and eating whatever nourishes your soul. If you’re craving that pizza- have it! And enjoy it. Nourishment is not purely physical, remember that. Work with your body. Not against it<3
If wanting to implement new healthy routines in one's everyday life, what are your tips ? Where to start and how to make them sustainable?
Start small! Make a list of self-care practices that nourish your body, mind and soul, and explore how you could incorporate these into your daily schedule using simple and doable measures.
Here are some other essential tips that can help make your habits sustainable:
Make your habits & rituals enjoyable- remember, you can make your morning routine however you want it to be. Exploring ways to infuse joy into the process of change fosters and maintains a steady commitment. For example, I love listening to a podcast while going for my daily walks, or listening to music while I do dry brushing.
Have a backup plan- Expect the unexpected. Prepare for unforeseen challenges that may hinder your goals by having a contingency plan that provides additional options. For example, if your planned workout class is canceled, engage in a home workout, or if the day becomes unexpectedly stressful, schedule a brief relaxation session.
Treat yourself- having something to look forward to can boost your motivation. Develop a list of rewards, big and small, as a means of congratulating yourself for fulfilling your habit or goal. For example, treat yourself with a coffee/matcha from your favorite cafe, or spend time watching your favorite TV show.
Plan- Ensure that your time aligns with your priorities. Strategize for the changes you want to make and assign dedicated time for them within your daily, weekly, and monthly schedules. For example, use a planner or to-do list to manage your schedule.
One last reminder- you can’t pour from an empty cup. Self-care is a precious gift for both yourself and those around you.