Ancient Jewish Wisdom on How to Wake Up in the Morning

Like most people, I bet the first thing you do when you wake up is look at your phone.

This habit is a huge missed opportunity.

When you first open your eyes, your brain shifts from the theta state, characterized by light sleep and vivid dreams, to the alpha state, marked by relaxed wakefulness and a calm, focused mind. This alpha state only lasts for a few minutes. Experts recommend harnessing the power of the alpha state to engage in practices that set intentions for the day, enhance mental clarity, and foster a sense of calm and purpose.

Turns out the first moment of the day is the worst time to look at your phone. Instead of starting your day with calm and clarity, you are thrust into a state of anxiety and distraction by the immediate bombardment of notifications, emails, and social media updates. This can set a negative tone for the rest of your day, affecting your productivity, mood, and overall well-being.

The Jewish tradition of saying the "Modeh Ani" prayer upon waking takes full advantage of this alpha state. This simple prayer of gratitude for being alive another day is recited as soon as you open your eyes, even before getting out of bed.

I now understand why Jewish wisdom encourages us to affirm our gratitude the moment we awake. It can’t wait a few minutes. By the time you finish checking your notifications and emails, you may already feel stressed and drained, setting a negative tone for the rest of the day. The alpha state has passed.

The practice of "Modeh Ani" and other mindful activities can counteract this effect by providing a sense of grounding and clarity. When you start your day with gratitude and intention, you are more likely to approach your tasks with a positive attitude and a clear mind. This can lead to greater productivity, improved mental health, and a more fulfilling day overall.

This practice is brilliant in its simplicity and profound in its impact. Gratitude has been shown to improve mental health, increase happiness, and promote a more positive outlook on life. When you begin your day with thanks, you are more likely to approach your tasks and interactions with a positive attitude.

During this time, your mind is calm and open, making it easier to connect with a sense of gratitude and purpose.

The alpha state is particularly conducive to practices like "Modeh Ani" because it allows you to focus on your thoughts and feelings without the distractions of the external world. During this time, your mind is calm and open, making it easier to connect with a sense of gratitude and purpose. This practice can serve as a foundation for a more mindful and intentional day, helping you to navigate challenges with greater ease and resilience.

Instead of being reactive, responding to the demands of others as soon as you wake up, you can be proactive, setting your own agenda and priorities. This can lead to a more balanced and fulfilling day, where you are in control of your time and energy.

I also better understand the wording of the prayer. "Modeh Ani" translates to “grateful (Modeh) am I (ani).”

Why are we saying this like Yoda? Shouldn’t it be "Ani Modeh," I am grateful?

Jewish tradition teaches us that when we wake up in the morning, even as part of an expression of gratitude, the first word out of our mouth should not be the word “I.” As you transition from the theta state to the alpha state, make the most impactful word that comes out of your mouth be “grateful”. Start with gratitude.

Here are the words to Modeh Ani. Print them out and for 30 days try reciting it as soon as you wake up see how it makes you feel. Right after you say the prayer, keep your eyes closed and think of one thing you are particularly grateful for today.

Modeh Ani (Transliteration): Modeh ani lefanecha, melech chai v'kayam, shehechezarta bi nishmati b'chemlah, rabbah emunatecha.
Modeh Ani (Translation): Grateful am I before You, living and eternal King, for You have mercifully restored my soul within me; Your trust in me is great.