The importance of Morning Rituals

In today's fast-paced world, finding balance and maintaining mental health can often feel like an uphill battle. One powerful yet often overlooked tool in this journey is the establishment of morning rituals. These daily practices can set a positive tone for the day, improve overall well-being, and provide a sense of control and purpose. Here's why morning rituals are essential for mental health.

1. Establishing Control and Stability

Mornings can be chaotic, with the rush to get ready for work, handle family responsibilities, and tackle the day's tasks. Morning rituals create a sense of stability and control amid the chaos. By dedicating the first part of your day to consistent, purposeful activities, you can reduce stress and anxiety. This sense of control can have a calming effect, allowing you to approach the day with a clear and focused mind.

2. Enhancing Mindfulness and Presence

Incorporating mindfulness into your morning routine can significantly impact your mental health. Practices such as meditation, deep breathing exercises, or simply taking a few moments to appreciate the quiet of the morning can increase mindfulness. This presence of mind can help you manage stress better, improve concentration, and enhance your overall emotional regulation throughout the day.

3. Boosting Mood and Positivity

Morning rituals can include activities that boost your mood and set a positive tone for the day. Exercise, for instance, releases endorphins, which are natural mood lifters. Listening to uplifting music, reading motivational quotes, or engaging in a creative activity can also enhance your mood. Starting the day with positivity can increase your resilience to stress and improve your interactions with others.

4. Promoting Healthy Habits

Morning rituals often involve healthy habits that contribute to overall well-being. Drinking water, eating a nutritious breakfast, and engaging in physical activity are all practices that can improve physical health, which is closely linked to mental health. Establishing these habits in the morning ensures they are not neglected and provides a strong foundation for a healthy lifestyle.

5. Increasing Productivity and Focus

A structured morning routine can significantly boost productivity and focus. By setting aside time for planning your day, prioritizing tasks, and setting goals, you can approach your work with clarity and determination. This sense of preparedness can reduce feelings of being overwhelmed and improve your ability to concentrate on tasks, ultimately leading to a more productive and fulfilling day.

6. Fostering a Sense of Accomplishment

Completing morning rituals can provide a sense of accomplishment early in the day. Whether it's finishing a workout, meditating, or simply making your bed, these small victories can boost your confidence and motivation. This sense of achievement can carry over into the rest of the day, encouraging you to tackle larger tasks with the same determination and success.

Crafting Your Morning Rituals

Creating a morning ritual that works for you is a personal and evolving process. Start by identifying activities that bring you joy, calm, and energy. Experiment with different practices, such as:

• Meditation or mindfulness exercises

• Journaling or setting daily intentions

• Physical exercise, such as yoga, running, or stretching

• A nutritious and enjoyable breakfast

• Reading or listening to something inspirational

• Planning your day and setting goals

Remember, the key to a successful morning routine is consistency and flexibility. Be patient with yourself and adjust your rituals as needed to fit your lifestyle and needs.

Morning rituals are more than just a series of tasks to complete; they are a powerful tool for enhancing mental health. By establishing control, promoting mindfulness, boosting mood, fostering healthy habits, increasing productivity, and providing a sense of accomplishment, morning rituals can transform your day and improve your overall well-being. Embrace the power of the morning and create rituals that nurture your mind, body, and soul.

Here is a list of things I created for you to help find what best works in your own routine.

• Current Morning Routine:

• What time do you usually wake up?

• What do you currently do in the first hour after waking up?

• Do you have any specific morning habits or rituals (e.g., meditation, exercise, reading)?

• Sleep:

• How many hours of sleep do you usually get each night?

• Do you feel well-rested when you wake up?

• Energy-Boosting Activities:

• What activities make you feel energized and ready to start the day? (e.g., exercise, a specific breakfast, cold showers)

• Are there any activities you enjoy but don’t currently incorporate into your morning routine?

• Productivity Goals:

• What are your main productivity goals for the day? (e.g., focus on work, staying organized, maintaining energy levels)

• Are there any specific tasks or projects you want to prioritize?

• Challenges:

• What challenges do you face in the morning that hinder your productivity? (e.g., feeling groggy, time management issues, distractions)

• Preferences:

• Do you prefer a calm and slow-paced morning or an active and dynamic one?

• Any dietary preferences or restrictions for breakfast?

A Winter Wonderland: Eating and Exploring in Sevilla, Spain

Winter in Sevilla, Spain? You bet! While most people dream of summer siestas and scorching sun, we decided to extend our Portugal trip (because WHY NOT?) and explore this Andalusian gem during the off-season. And let me tell you, Sevilla in winter is a whole different kind of magic. With fewer tourists, cooler temperatures, and an abundance of holiday cheer, it was an unforgettable experience filled with laughter, delicious eats, incredible wine and a few memorable missteps. Here’s a peek into our winter adventure in Sevilla, complete with tips on where to eat and what to visit.

Arrival and the Art of Walking

After a surprisingly smooth drive (we came from Cascais, it was about 4 hours and 30 min of Spanish guittar, Rosalia and Enrique Iglesias playing in the car), we arrived in Sevilla, ready to embrace the cooler temperatures. When we lived in Portugal a couple of years ago, we traveled often to Spain and Seville was always a favorite spot, so we already kinda knew our way around the city. The first lesson to be learned? You won't really need a car. Once we arrived at our hotel and parked the car, we never used it the entire time were there. Also, Spanish winters are a bit deceptive. Sure, it’s cooler, but it’s also sunny enough to fool you.

Where we stayed:

Located in the heart of downtown of Seville and only a 4 min walk to Las Setas, Casa del Rey Sabio was a hidden gem. For almost 8 centuries, Muslims occupied Spain. the Arab culture has left its mark through dance, food, and islamic architecture which is super present in the building’s arches and tile work dated way back to the 12th century.

Aesthetic minimalist design mixed with some organic elements, our apartment was perfect and had everything we needed, specially for traveling with kids. The staff was friendly and super helpful with tips for the best restaurants and attractions around. The only problem waswe couldn't stay longer. 10/10!

Where to Eat: Casa Carmen

We setled to go for dinner at Casa Carmen which was around 10min walk from where we were staying. Food was great, house wine was amazing. Totally recommend!

Where to Eat near Las Setas:

The first nght we arrived, we were so hungry that we didn't feel like walking too far, I wish I could remember the name of this Tapas Bar we stopped because everything was so good, specially the shrimp and the Patatas Bravas. Not to mention the insane view of Las Setas.

Where to have Breakfast: Bar El Comercio

If you're American, please forget about the traditional bacon and eggs for a few days and try your best to embrace the spanish culture of coffee and pastries, I promise you won't regret it. We got a recommendation from a friend to go to Bar El Comercio for the best Churros con Chocolate and it was delish! Needless to say that the kids LOVED it!

Exploring the City

Where to Visit: Las Setas, Seville

Visiting Las Setas in Seville is like stepping into a surreal, futuristic dreamscape right in the heart of this historic city. Officially known as the Metropol Parasol, this wooden structure boasts sprawling mushroom-like canopies that offer both shade and spectacular views. Wandering through its undulating pathways, you can marvel at the panoramic vistas of Seville from the observation deck. Don't miss the chance to enjoy a sunset from the top—watching the city's iconic landmarks bathed in golden light from this modern marvel is an experience that blends the old and new in the most delightful way.

Where to Eat: El Rinconcillo

For lunch, I headed to El Rinconcillo, the oldest tapas bar in Sevilla, established in 1670. The history seeps from the wooden beams and tiled walls. I ordered a plate of espinacas con garbanzos (spinach with chickpeas), which was the perfect warm, hearty dish for a winter’s day. Their selection of local wines didn’t hurt either.

Flamenco and Food Market

Where to Visit: Triana Neighborhood

No trip to Sevilla is complete without experiencing flamenco. We crossed the Guadalquivir River to the Triana neighborhood, the heart of flamenco culture. The narrow streets and colorful houses add to the charm of this vibrant area. I booked a show at CasaLa Teatro, a small, intimate venue where the passion and intensity of flamenco came alive. I might have attempted a few flamenco steps afterward. Let’s just say it’s harder than it looks.

Where to Eat: Mercado Lonja del Barranco

Saving the best for last. We came to this place once a few years ago when we were living in Faro and we loved it so much we had to come back.

Visiting Mercado Lonja del Barranco in Seville is a feast for the senses. Nestled along the Guadalquivir River, this beautifully restored 19th-century iron market hall offers a vibrant mix of traditional and contemporary flavors. As you stroll through the market, you'll find an enticing array of tapas, fresh seafood, artisanal cheeses, and decadent desserts. The lively atmosphere, with locals and tourists alike enjoying their culinary treasures, is infectious. Grab a glass of local wine and some jamón ibérico, find a spot on the terrace, and soak in the stunning river views and the essence of Seville's rich culinary heritage.

Sevilla in winter is a delight. The city’s rich history, vibrant culture, and mouth-watering cuisine make it a perfect destination any time of year. From exploring ancient palaces to getting lost in tapas heaven, my trip was filled with unforgettable moments and a few hilarious mishaps. If you’re looking for a winter getaway with a touch of Spanish magic, Sevilla should be at the top of your list. Just remember to pack layers and an appetite!

¡Salud!

5 Little Luxuries You Should Treat Yourself to (that are not necessarily expensive)

New year, new you! It's time to start putting you first, boo. So treat yourself!!!

1. Bathtub Tray

I bought this for myself on my birthday and let me tell you, baths now make me feel like a queen! I light up a candle on it, read my favorite book or watch a show on the iPad, pour myself some tea (or wine, no one is judging), lay back and relax while a do face mask.

Bathtub tray, Amazon

2. A good coffee machine

I get that you love your Starbucks, and that nothing I say will make you let that go, but honestly, nothing like enjoying a good cup of coffee from your own home. I really believe it's worth making an investment. But if you don't want to spend too much on a coffee machine, buy a milk frother. This will upgrade your coffee and take you to another level of deliciousness.

1. Coffee machine, If you're not an espresso kind of person (like myself), this Braun is the best one, as it makes both cold and hot brew as well as single servings or big servings. If you like espresso, the Nespresso is a good choice.

2. Milk frother, Amazon (trust me, this one is BETTER then the Nespresso one, I have both and I only use this one)

3. Fluffy Slippers

When I was pregnant and my feet hurt all the time, I went hunting for a comfy pair of sleepers. After going through a couple of them, I found my favorite ones. These are sooo soft! Also they are super inexpensive as well.

Slippers, Amazon

4. Loungewear

Either if you spend a lot of time at home (like myself) or not, dressing in something comfortable and cute is key to make you feel good. The trick is to choose soft fabrics. Ditch the old T-shirts and thank me later. Check out these by Cozy Earth: Cozy Earth

5. Candles and Scents

Having your home smelling good is a must. I love going through different scents, but my all time favorite is the Marshmallow Fireside by Bath and Body Works. If you're not a fan of candles, you should use a diffuser. Either way, walking around the house with that pleasant aroma always makes me feel like I'm special.

xxx Yandra