Maybe you’re struggling to find time for yourself? Maybe your stress levels from work or taking care of family has been weighing you? Maybe you wake up tired and will yourself through each day? Whatever your reason, read on my hopeful friend.
As someone who has tried multiple times with multiple variations of morning routines to rise early, here are the lessons I’ve learned from failing over and over at developing a morning routine, to now being able to help myself and others develop and maintain an earlier, happier, more energetic start to the day.
Own your morning, elevate your life.
Robin Sharma
1. Develop a morning routine
If you wake up earlier, only to realize that you have no plan of what to do now, you’ll forget your why very quickly and likely succumb to the comfort of your mattress– only to walk into your day rushed, tired, and stressed once again. So, to ensure you have morning routine, here is where I got you covered.
Movement, Mindset, Mangiare: Aka “The Super-morning triple”
Okay, although I have come up with the lingo, I can’t take a whole lot of credit here as truthfully this is a take on the 20-20-20 morning routine, just re-ordered and modified in a way I’ve found works best for me.
Movement (20 minutes)
In the winters or on a more full day, a quick at home circuit with a kettlebell and body-weight, movement using my reflex ball, or yoga-flow is what I’ve found works and feels best for me. Maybe you like a zen yoga flow, or maybe you like a full dripping sweat. Either is great, as long as your activity is:
- Enough to wake you up with blood-flow and release endorphins
- Something you enjoy and you feel better for afterwards
- Modifiable for your success and enjoyment
Sidenote: if the sun is out, I go for walk. This, in my opinion is the best morning start, especially if you live near water where you can get the benefits of movement, early vitamin D and natural light exposure, set your circadian rhythm– all while practicing mindfulness & presence by listening to the sounds of nature and breathing fully. Then, go mangiare (eat).
Meditative Mindset (20 minutes)
Meditate: To think or reflect upon purposefully. To become aware.
The true importance of meditation does not rely on you being able to sit cross-legged comfortably for 20 minutes with your palms up– it is in the act of making time to practice awareness–
of your breath, of your thoughts, of your surroundings, of your body– to bring intention to your attention in the way that serves your higher self.
For you, maybe one of the following will become your go-to:
- Reading (enjoyable, positive, and NOT work related)
- Going for a walk listening to the sounds of nature and breathing deeply
- Meditate (guided or non guided video on you-tube, while staying focused on deep breathing until you feel different)
- Journal (something you’re grateful for, a kind message to yourself, whatever is on your mind)
- Work on a personal passion (this could be creative writing, knitting, painting, playing an instrument, etc.)
Check out my previous article on meditation if you don’t know what to do, or my resources page for guided meditation videos that have helped me.
Mangiare (20 minutes)
My clients often ask me how I’m so happy so early in the mornings and sustain my high energy throughout the day.
Here’s a little secret: if you’re hydrated well and you’re nutrient loaded earlier in the day, good feels will follow. For me, I keep it pretty simple with quick, healthy breakfasts, along with using supplements to help– especially on more time-sensitive days.
Keys to a nutritious start to your day:
- Highly hydrated – This is by far my favorite Greens supplement, which I take every morning, first thing or with me on the go
- High in protein – If you’re too rushed to consistently make a healthy breakfast, this is my go-to protein supplement, especially on rushed mornings as well as in between appointments on busier days
- Simple, healthy, effective breakfast (some of my go to’s: oatmeal bowls with protein, cinnamon, and berries, eggs with avocado, ezekial bread and cottage cheese, and yes a not-so-healthy breakfast once per week…)
“We do not rise to the levels of our goals– we fall to the levels of our systems”
James Clear, Atomic Habits
2. Be committed, yet flexible.
Life is not always predictable. Some days, everything goes according to plan, and other times, life tends to life. So, remember to be stubborn toward your goals, yet flexible in your methods.
Being committed means:
- Sticking to your goal and reminding yourself of why it is worth it to you to wake up early
- Staying consistent with your bed/wake up times on weekends as you do during the week (or close to)
- Getting back on track fast whenever you fall off
Never miss twice. If you miss one day, try to get back on track as quickly as possible.
James Clear, Atomic Habits
Being flexible means:
- Adjusting your alarm and wake up days when necessary (unexpected event or off-night out that keeps you up until 2am)
- Understanding that an environment that is conducive to success will out-do will-power in the long run
- Getting help by working with a professional to develop positive habits for strategy and for accountability
Reward yourself
Especially at the start, change is hard. You’re asking your brain to re-wire and from new neural pathways to develop new habits and your body to respond and follow suit.
Scheduling a 20-30 minute timed afternoon nap may be just the reward you need to maintain your high energy, yet not make sleeping early difficult the for the upcoming evening.
By the way, if you feel like you need a 3 hour nap, you are not getting enough sleep at night and you are not on a sustainable path to maintaining your morning routine.
By the way, 7.5-8.5 hours of quality sleep is what we need for higher function. Functioning on isn’t a sign of being disciplined, it’s a sign that you lack ability to prioritize.
5. Prioritize becoming healthier
Going to bed after eating a big meal that your body is busy trying to digest while you’re in bed, or having to focus on your aching back, because you sit all day and are not physically active–
these are not conducive to long term success with your morning routine and more importantly with your happiness and ability to live your best life.
3 changes to make to your physical activity:
- Go for walks early in the day and often (natural light, lowering cortisol, natural endorphin release– the list of positives from being in nature go on and on)
- Start weight training with a coach 2-3 x per week, and increasing daily activity
- Take 15 minutes to stretch daily
For more on your workouts, check out my article on 2023 Top 10 Fitness Q & A for Beginners
Closing thoughts,
Especially, if you struggle to make time for yourself with work, family, and other commitments, taking ownership of your morning and prioritizing yourself first thing in the day, will be one of the best decisions you ever make.
For me, it’s the only way I’m able to sustain helping others, because I know I’ve filled my own cup first thing each morning– and on the days I miss out– it’s a struggle and reminder to set the alarm and be in bed earlier the following evening.
Struggling to develop positive habits for yourself? Go to my contact page and reach out to connect for Coaching
If you liked this article, check out my previous post on 10 Lifestyle Add-ins for a Happier You