This Morning Routine Will Improve Your Mood And Change Your Life, Part II
Now, if you’ve read Part I, you are fully on your way to a solid morning already. You’ve prepared for your busy day ahead and you’ve had adequate sleep. So let’s jump in to the various parts of my own personal morning routine!
A Positive Thought
I don’t remember who told me this, but somewhere along the line I was told to start the morning with a positive thought. My thought? “That’s so corny!!” But, on second thought, I realized I do consistently start my day with negative mantras and self-fulfilling phropesies like “Oh no way, I can’t do this again”, or “Today is going to be terrible”. I realized I already have the routine in place, and man was it working… just in the wrong direction. I challenged myself to practice saying the opposite. (Because it’s true, pain is inevitable, but suffering is a choice.) I challenge you to start the day with a positive thought. Something you can believe, at least partially. I like to say the simple, but corny line, “today is going to be a good day”. On the surface that may sound like toxic positivity, but for me it is truth and I have found it to be helpful. At my core, I know each day has many hidden gifts, should I choose to notice them. And a day with gifts is just inherently a “good day” in my mind. But feel free to pick something that resonates with you!
No Snooze!
“But, I need a few minutes to wake up!” I can hear you say. And yes, I get it! I need a few minutes, too. The problem with hitting snooze is 1) it isn’t quality sleep you are getting 2) you reinforce to your body that it should sleep through the sound of your alarm, and 3) when falling back asleep you begin a new sleep cycle, and interrupting a sleep cycle is the surest way to feel tired, grumpy, and just bad. (Mel Robbins has a great short video with more information). The solution I have found is to set two alarms. Because I can’t stand the obnoxious beep of most alarms, and am such a nature girl at heart, my first alarm is a lovely recording of bird songs that starts softly and increases in volume. This first alarm is set for 5 minutes before my second, obnoxious alarm, at which time I get up. This gives me a nice transition from sleep to awake.
Turn Down The Bed
As soon as I get up, I pull the sheet and blankets down to air out the bed. This is a hack I think I learned from my biology professor way back when, if I remember correctly. A study at Kingston University found that making your bed immediately traps moisture and warmth, the perfect environment for dust mites! I have found that it also makes it less inviting to jump back into in a weak moment…
Water, Times Two
Now that Im up, I use a tongue scraper and splash cold water on my face. Cold water on your face is great as a nervous system restarter, as well as great for depuffing your eyes! Now that Im awake (thank you, freezing cold water), I guzzle at least 16oz of water. By the time you wake up in the morning, your body is in a pretty intense state of dehydration, even if you did a good job of hydrating the evening before. Did you know 75% of Americans are in a chronic state of dehydration?! And did you also know that dehydration significantly negatively effects your mental health!?!?! Getting rehydrated first thing in the morning sets up your body and mind for an emotionally stable day.
Movement & Morning Sunlight
For me, this looks like taking an hour walk first thing in the morning, boosting my energy and creating a clear and grounded mind. If you are someone who relies on coffee to wake-up, you are likely missing several things in your evening and morning routines. Morning sunlight and morning movement will be important habits for you to incorporate. Early morning sunlight jump starts your melatonin production (i.e. your sleep hormone), which your body will need at night in order to fall asleep. Morning sunlight also resets your circadian rhythm! This puts you on track to have energy and feel tired at the appropriate hours of the day. For those who prefer to lift weights or go to a gym in the morning, just make sure you turn your face to the sun and take in those early morning rays!
Make My Bed
Once I return home, I make my bed. Check out Admiral William H. Raven’s commencement speech about the importance he sees in this simple task! In life’s chaos, I have found this habit to have a surprisingly positive ripple effect throughout my day. Its the easiest dopamine hit you can get and makes you feel good about yourself fist thing in the day!
Fuel Your Body, Support Your Mind
I aim to eat a protein heavy breakfast within 90minutes of waking up, and never consume caffeine on an empty stomach. If you wait longer than 90minutes to eat, your bood sugar levels can plummet, triggering increased cortisol, adrenal fatigue, mood swings, anxiety, and a whole host of other problems. (Here is a short blog post with more information.) Starting your day with protein is particularly important for those who experience anxiety, fatigue, or mood swings. It gives you sustained energy and healthy fat your brain needs to function well.
A Note On Phone Use
You may have noticed I haven’t mentioned my phone, checking social media, or answering emails. That is because I haven’t even turned my phone on yet! Wild, I know. I experienced a huge positive shift in my life when I began setting boundaries around phone use, and putting boundaries between my priorities and others priorities. This shifts your from a reactive mindset, to a proactive mindset. Once I have taken care of my body and mind, Im ready to shift my focus to others from a healthy, grounded place. While waiting 1.5 hours to turn on your phone may not feel possible just yet, I urge you to start small and work your way up to at least 30minutes.
Workday Startup Ritual
Im currently working on creating my own Startup Ritual, but find it helpful 1) set 3 manageable goals 2) review my schedule, 3) start with the tasks I most dread so that I can knock it out fist and move on! One you have entered your work station (whether it is a corporate office setting, or simply your dining room table) take a moment to take a deep breath. Take a moment to close your eyes, settle your nervous system, and bring a moment of mindful awareness before stepping into your work day.
Conclusion
Crafting a morning routine tailored to your needs and preferences can significantly impact the trajectory of your day. By incorporating simple yet effective habits, such as starting with a positive thought, avoiding the snooze button, and hydrating your body, you set yourself up for success from the moment you wake up. Embracing movement and sunlight not only energizes your body but also aligns your circadian rhythm for improved sleep quality. Making your bed and nourishing your body with a protein-rich breakfast increases your sense of accomplishment and mental clarity.
Remember, consistency is key when building a morning routine. Start small and gradually incorporate additional habits that resonate with you. By investing in your morning routine, you invest in your overall well-being and set the stage for a fulfilling and productive day ahead, moving your from a stressful and reactive mindset, to a grounded and proactive one!
