By Libby DeLana, Author of Do Walk
The journey of a thousand miles begins with one step. — Lao Tzu
Small rituals can be a joyous way to kickstart the day and at the same time provide powerful comfort. A walk, a cup of tea, breath work, making the bed, morning pages. I knew a daily ritual had the potential to be a tool to engage my mind, a way to clear the trash out of my head, a daily dose of beauty and physical satisfaction, an ongoing source of humility and a generous wellspring of contentment in the certainty of it; but I didn’t realize until years into this practice how essential it would become.
Photo Credit: Michael Piazza
MorningWalk is essential for many reasons: it starts the day off right, builds momentum and gives structure to the day. It helps me recognize the power of prioritising, builds confidence, reminds me that success comes step by step, and ensures I do something well. MorningWalk is my fuel source. It does not deplete or drain the momentum I have for the day; rather it creates, builds and magnifies energy. Doing something you love, even physical activity, generates more energy rather than depleting it.
Walking is the ultimate navigational tool. It helps us to navigate the earth, and our life, ultimately helping us see who we are and where we want to go. Here are a few things to consider when buiding your own daily walking practice:
TIP 1: Find a point of motivation
Ask yourself why you are adding this to your life. Self-care? Exercise? A time to recharge? A place to problem-solve or create? You may need to remind yourself on the more challenging days.
TIP 2: Start simply
Start with something doable in terms of time and distance. Ask yourself: How much time can I commit over the course of the next month? Can I carve out 15, 20, 30 minutes each day? This will help determine your route. A walk around the neighbourhood is a wonderful way to begin. Start small; take the first steps. Repeat for 5 days. Repeat again.
TIP 3: Stick to it for a month, without fail
It takes three to four weeks for something to become essential, for something to become a habit.
TIP 4: Do it without judgement, just walk
Try it. See how you feel. I decided initially to commit to every damn day, because for me it was helpful to not give myself an out: too cold, too rainy, too tired. But that might not work for you, and that’s OK. The pace doesn’t matter, the distance doesn’t matter. Just walk.
Photo Credit: Little Outdoor Giants
TIP 5: Prepare thoughtfully
Set a wake-up time. Get your things ready the night before. Ask yourself, what will help me get from waking to walking? Is there one thing that feels like a barrier — cold toes and hands? How can I eliminate that barrier? For me it was double socks and toe warmers.
TIP 6: Keep a routine
It takes a splash of perseverance to make a habit stick, so honouring the routine — same time, same place — will help build your walking practice. “Once it’s a habit, exercise feels easier and doesn’t take as much willpower when you don’t feel like it,” says Charles Duhigg, author of The Power of Habit.
TIP 7: Invite others to join you
Having a walking partner can be a wonderful way to keep you motivated — that sense of someone counting on you can help get you out of bed. (Also, for me, during the COVID-19 pandemic, walking became a vital source of community.) Ask yourself, who might be willing to join me? Even if it isn’t every day.
TIP 8: Acknowledge the time
Accept that you may have to give something up to create the time and space for this new practice. I believe we don’t just find time for things that matter — we make time. Ask yourself, what am I willing to do (or stop doing) to make this happen?
TIP 9: Record your walks
Keep track of your walks. Ask yourself, how can I build in a bit of accountability and record-keeping so that when I look back I am reminded of the walk? Make a note, tell a friend, take a picture. Note how you feel at the end of each walk. A walk brings its own lessons, challenges and rewards. I have never been on a walk where I didn’t feel better after. Never. Keep track and enjoy looking back.
TIP 10: Observe the times when it isn’t fun
There is a lot to learn from the hard walks. Ask yourself, what on earth was that? What just happened? What was hard about it? What did I take away from it?
Your MorningWalk may not look like my MorningWalk, and that is wonderful. It may be in an urban neighbourhood or a rural community; it may include wheels; it may include a furry companion, or not. No matter where or how you go, there you are: committed to a practice, open to the moment and embracing the ever-changing circumstances. Come, join me on a MorningWalk.
I document every MorningWalk @parkhere and invite you to do the same. Post your own MorningWalk photos with the hashtag #ThisMorningWalk. Let’s walk together.
Libby DeLana is an award-winning executive creative director, designer/art director by trade, who has spent her career in the ad world. This article is based off an excerpt from Libby’s first published book, Do Walk: Navigate Earth, Mind and Body. Step by Step. Click here to get your copy of Do Walk.