Routine! What a scary word for so many. Personally, I always thought of myself as more of a fly- by -the- seat -of -my -pants kind of girl, so having a morning routine was not something I was eager to introduce to my life. But reading books and studying those who are successful, healthy and living a brilliant life (in my eyes)…it became very clear to me that…
How we start our day determines how we create our life.
Are you snoozing through your morning… snoozing through your life… and snoozing on the infinite potential to create an amazing life … Or are YOU committed to waking up each day with passion, purpose, and a plan so you can finally live the life you truly want & deserve?
With that thought in mind, I knew I had to reconsider my beliefs and break through barriers and fear I build around the idea of having a morning routine.
The truth is that the process of changing your routine can be challenging. Growing up I hated the mornings. Waking up was a process of hitting the snooze button over and over, only to roll out of bed at the last possible moment. It was then a mad rush to get out the door, and very often I would need to run for the bus (not surprisingly I missed it a few times).
It took me years to change that pattern. But trust me all the hard work is worth it!
If you wish to:
increase productivity and produce creative work
have more time to take care of yourself
and feel more grounded and connected …
I invite you to look over the following 7 steps that you too can give your mornings a makeover and set yourself for an awesome day.
1. Discipline yourself to get up early every morning
Most of us sleep far more than we need to. Life slips away while we hide under the comfort of our warm sheets. Yes, proper sleep is essential for good health and a productive life. But excess sleep robs you of the chance to claim your dreams and experience life fully. Get up early. I dare you to set your alarm clock for 5 am and commit yourself to get up at that time for few weeks. Give it a try and experience the change for yourself. Your life is too precious a gift to waste. I believe that deep down we all know that we can do more, have more and be more. You can create whatever life you desire. So join the #5amclub. Put mind over mattress and win the morning battle. Get up early.
Tip: Don’t lounge in bed after your alarm clock goes off. Jump out of bed and start your day. The more time you lie in bed after the alarm clock goes off, the greater the likelihood that the chatter of your mind will say something like “stay in bed. Sleep a bit more.”
2. Self Care
First thing in the morning is a perfect opportunity to implement “self-care. I am a true beliver that there is a tremendous value in making time to care for our bodies and giving ourselves some love and attention. It really should be a a priority. It saddens me when people express that they can’t take care of themselves. “I don’t have time!” “I have too many things to do.” My life is too busy!” If you feel this way I enourage you to change your perpecive. These belives are result of a society that values productivity and maximizing time and effort . But what about your health? Without it your life would not be the same!
The reality is that self-care fuels us to be our best selves. It nourishes us, helps us to connect and allows our bodies to run more smoothly. Morning self-care rituals can be as simple as making your bed or brushing your teeth. Most of us practice self-care everydaywe just don’t label it as such. So create that time in the morning to slow things down and give yourself some extra love and attention. Especially for those of us who live in a society where stress is high, it’s even more valuable to stop and take a little bit extra time in our mornings to help set us up for success.
Tip: Our morning self care rituals includes making our bed, tiding our space, dry brusing, taking a quick cool shower, cleansing and moisturizing the face and tongue scraping and oil pulling. This whole routine takes about 10 minutes but makes a whole lot of difrence on the rest of the day.
First things first: Even if your brain starts screaming “Coffee!” as soon as your alarm goes off, your body’s definitely craving something else. “When you wake up in the morning, the body tends to be slightly dehydrated. after all you haven’t had fluids for roughly eight hours, so drinking a couple of glasses of pure water when you first wake up will help rehydrate the body, allow for good digestion, and just get you going for the day.
Tip: Lukewarm water with a fresh lemon juice taken in the morning has numerous benefits. Acording to the Ayurvedic tradition it’s said to help set the tone for the day, helping provide vitamins and minerals. Plus the warm water helps to stimulate your digestive track for proper detox. Wait at least 30 minutes before drinking or eating afterward. This might be a toughie for caffeine addicts, but you can manage 30 minutes and it’s a great way to ease off the coffee fix.
Besides turning off an alarm that might be on your phone, resist the urge to check your email or social media. It sets you up for a day of being a slave to technology, and your morning time should be reserved just for you. This might mean disabling notifications on your home screen so you’re not tempted by that Facebook notification or bunch of emails.
2. Sit up correctly
There are endless “bad ways” to get out of bed, but only one best way if your body allows for it: Roll over onto your right side, then push yourself up into a sitting position before standing with a straight back- just like getting out of shavasana. It’s the gentlest way to get up, takes the pressure off your heart and back, and is a great, easy ritual to start your morning right.
3. Swap out the coffee for lemon water.
Lukewarm water with a fresh lemon squeezed into it has numerous benefits — but you need to drink it first thing in the morning. It starts your metabolism to burn the most fat while sustaining muscle, cleanses your mouth and throat, and gives you a boost of energy. Wait at least 30 minutes before brushing your teeth, drinking or eating afterward. This might be a toughie for caffeine addicts, but you can manage 30 minutes and it’s a great way to ease off the coffee fix.
More about this “The Rehydration Process”
When you wake up in the morning you’ve just gone without water for about 8 hours, so it’s important to turn things around and start up the flow of water again. What you don’t want to do is leave out the water and go along with your day, having breakfast and other beverages before addressing your need for water.
It seems so obvious, and yet so many people ignore it. You can do this in bed, such as a simple stretched out legs and arms overhead movement. Or you can also use this time to do a yoga routine, or an exercise routine, if you feel so inclined.
How Long Do I Have to Stretch?
When first starting out it doesn’t matter how long you stretch, just as long as you do it. If you only have a few minutes for it, just do a few minutes. You’ll find that as you develop the habit, you’ll end up stretching for longer periods of time, and it will naturally expand on its own without the need to force yourself to do it for a set time.
5. Set and affirm your goals for the day.
While stretching in bed or prepping your lemon water, set some feasible goals for the day, but limit them to three. This might include packing your lunch instead of eating out to save money or committing to that noon yoga class.
Take a step further and and write your goals. Why? Because if you do this, you will be more aware of them as you go about your day. And with better awareness, you will be empowered to make better choices that help you get closer to achieving these goals.
Don’t skip over this one just because it sounds bit uncomfortable! Honestly there’s no better time to sit and clear your mind for a few minutes then first thing in the morning.
There’s also no right way to meditate, so if you’ve tried specific methods and didn’t really like it, it’s time to develop your own personal style. Choose a position that you find comfortable, and decide if you’d like music or not. Just sitting and listening to the silence can be enough for most.
Why Just a Few Minutes?
You don’t need to go into a trance or spend an hour in the lotus position to meditate. You can get the benefits from just a few minutes and you’ll see a marked improvement in how you are feeling throughout the day.
Please trust me on this one… Even if you just create this habit for one minute — this can hugely benefit your mental clarity, spiritual well-being and set the stage for the day.
7. Eat a Nutritious Breakfast
Firstly, make sure you actually are eating breakfast. I am amazed when I hear people tell me they don’t eat breakfast. How can they possibly be performing at their peak? Secondly, here are a few of my tips for a healthy breakfast:
1) if you eat cereal, make sure it is whole grain with lots of fiber and little to no added sugar (plain oatmeal, quinoa flakes, home made muesli or granola – recipe here)
2) Add some fresh berries, dried fruit, sliced almonds, chia seeds to your cereal
3) if you are not a cereal fan, try a breakfast shake/green smoothie (find recipes on our site to get inspired)
There you have it – 7 morning habits to start your day right….bit overwhelmed???
The good news is that exceptional results are also the result of consistent daily choices. Nowhere is this truer than with your morning routine. The way you start your day is often the way that you finish it.
Take, for example, Jack LaLanne. He woke up each day at 4 am and spent the first 90 minutes lifting weights. Then, he went for a swim or a run for the next 30 minutes. For more than 60 years, he spent each morning doing this routine. In addition to being one of the most influential people in fitness in the last 100 years, LaLanne also lived to be 96 year young!
This is no coincidence. What you do each morning is an indicator of how you approach your entire day. It’s the choices that we repeatedly make that determine the life we live, the health we enjoy, and the work we create.
And one more thing…
Remember the 40-day rule. Any new practice will feel foreign and stressful for the first 40 days as you adjust. Have the courage and persistence to stay with these habits. After 40 days, you’ll have a new routine in place, which will give you far more happiness in all areas of your life.
Dedicated to your well-being
Zuzana & Nikki
As Promised… 😛
DOWNLOAD: 7 Small Changes CHECK”sheet”