Have you ever stopped to notice what you practice each morning?
It might not be meditation, journaling, or yoga. For many high achievers, the first ritual of the day is stress.
Not intentionally, of course. But the moment you open your eyes, your brain begins scanning for problems. You reach for your phone. You read emails. Your heart rate picks up. You start planning, anticipating, and reacting before your feet even hit the floor.
Welcome to the stress rehearsal.
I've been a fan of the work of Dr. Joe Dispenza for years, and he puts it simply: “If you can’t think greater than how you feel, your life will stay the same.” And if you’re waking up and immediately reinforcing the same thoughts, feelings, and emotions—you’re practicing your past.
Why the First Moments Matter
The brain has a natural rhythm each day. When you first wake up, you’re in a state between sleep and wakefulness. This is when your brain is operating in alpha and theta waves—the doorway to the subconscious.
It’s the perfect window to set the emotional tone for your day.
Yet so many of us use that moment to reinforce stress, anxiety, and a sense of urgency. And what you practice, you get good at.
What You Can Practice Instead
Here’s where the magic happens. Instead of defaulting to old patterns, you can train your nervous system to expect peace, possibility, and purpose.
Try this simple 3-step rewire ritual to start your day:
1. Pause before the phone. Resist the urge to scroll. Take three slow, deep breaths. Place your hand on your heart. Connect to your body before the external world.
2. Rehearse your intention. Ask yourself: Who do I want to be today? Pick one elevated emotion to embody—gratitude, patience, joy, courage. Visualise yourself responding to challenges from this state.
3. Anchor the feeling. Feel it fully. Smile. Let your body experience this emotion as if it’s already real. You are installing a new program—one that leads to greater coherence, creativity, and fulfillment.
Realign Your Routine
Your mornings don’t need to be long or elaborate to change your life. But they do need to be intentional.
You have the power to choose how you feel before the world gives you a reason. That’s not toxic positivity—that’s emotional mastery.
When you begin your day from a place of calm clarity, you’re not just surviving your schedule. You’re leading your life.
Try It Tomorrow
Before you check your phone tomorrow, check in with yourself. What emotional state will you rehearse?
If you’re ready to go deeper, join us for Mindset Monday—a free weekly reset with intention setting, meditation, and intuitive insight to start your week from the inside out.
🧠 Learn more and Sign up to Mindset Mondays here
Inspired by the teachings of Dr. Joe Dispenza, adapted for the intuitive high achievers who lead with heart.
