Episode : Morning Rituals & Routines| How the First Minutes of Your Day Can Transform the Rest

Episode Overview

In this fourth episode of Big Dreams & Little Things, Karina Kampe (certified transformational coach, artist, creative entrepreneur, and songwriter) and Maria Wronski-Ellis (artist, songwriter, educator, and author of the upcoming The Mindful Songwriter explore the transformative potential of morning rituals. From ancient traditions to neuroscience, and from iconic creatives to personal practices—they’ll inspire you to reclaim your mornings with intention and simplicity.You don’t need an ice bath or a 5am alarm. Even 5 minutes of mindful ritual can unlock clarity, focus, and creativity. Whether you’re a busy parent, a creative entrepreneur, or simply trying to feel more grounded, this episode will help you build rituals that work for your life.

Topics Covered

• Why the way you start your morning truly matters
• The power of small, intentional acts
• Ancient and spiritual traditions (tea ceremonies, fire rituals, cleansing with water)
• Julia Cameron’s Morning Pages & her story of creative rebirth
• Morning routines from Toni Morrison, Tony Robbins, Richard Branson, Beethoven & Frida Kahlo
• 4 simple routines to try (no perfectionism required)
• Science-backed benefits of rituals: focus, structure & lowered anxiety
• Action challenge: Create your own morning ritual
• Introduction to the ECTA Hub: Empowered Change Through Accountability

Timeline with Key Moments

[00:00] Why your morning routine matters

[00:49] Meet the hosts: Maria & Karina

[01:09] Centering yourself before the world pulls you away

[02:28] Rituals throughout history: tea, water, fire, and light

[05:29] Julia Cameron’s “Morning Pages” and the birth of The Artist’s Way

[10:20] Creative icons and their morning habits

[13:54] Personal reflections + four real-life rituals to try

[20:18] What the science says about rituals

[24:40] This week’s challenge & invite to ECTA Hub

[27:22] Final thoughts & encouragement

[28:00] Outro – “Show up, speak up, and never skip the victory dance!”

Books, Inspiration & Fascinating Research

• The Artist’s Way by Julia Cameron

• Toni Morrison on writing at sunrise

• Tony Robbins’ Priming Routine

• Beethoven’s coffee bean routine

• Frida Kahlo’s morning ritual

• Psychological Science study on rituals

• Dr. Roy Baumeister on willpower