YOUR MORNING ROUTINE

Start your day on a positive note by easing into it more mindfully. 

Whether or not you are a morning person, your first waking hour offers an opportunity to set the tone for your day. If your morning is typically frenzied and stressful – think blaring alarms and pushy smartphone notifications – that reactive energy is likely to linger…

Most of us, when in this state of frenzy, are not able to be conscious of the physical ramifications these types of mornings have on ourselves. Remember, your body is a series of domino effects. When this happens, that happens as a result. Set yourself up for success. Put the needed pieces in place to create the ideal day: quiet time, meditation, prayer, exercise/yoga, a great shower, space to think, a plan for the days activities, along the way prepping my needed items by the door, snacks or lunch in my backpack, etc. When you are prepared for your day, it goes so much smoother.

On the inside of our body’s, we have possible digestion happening, hormones working diligently, cleansing in the liver, and so on. All of these mechanics, happening simultaneously, are affected by the tone of the body. Are you feeling calmness and joy or frustration and anger? The emotions we express on the inside or on the outside, impact the balance of your body’s functions, it’s ability to be 100% on track with dotting all the I’s and crossing all the Ts. 

Did you know that when we are feeling anger, frustration, or experience a quarrel with a child or spouse, before, during or after the meal, that the effects can be so greatly harmful and if it is a regular event, it has long term effects? Digestion is efficient under calm circumstances. The parasympathetic nervous system controls homeostasis and the body at rest. We call this the body’s “rest and digest” function. So, when food comes into your body, under ideal emotional conditions, you breakdown food more efficiently, absorb the nutrients more efficiently and move the waste out more efficiently. Sounds pretty good doesn’t it!

The opposite of this, ideal sequence of events, is called the sympathetic nervous system. You have heard of this before. It is your ‘fight or flight’ response. When you see a charging lion, you run and really fast! How did you run so fast? You have never run that fast before…. Well, that is the point of this system. When you are in a very stressful situation, your body collects ALL of your energy to support the need for running from the lion. It is the moments of the most stress when we can do incredible things, like lift a fallen tree off your partner. BUT it is NOT the ideal time for digestion, absorption and elimination. 

Thankfully, every sunrise is a chance to start fresh. Awww…. So, develop some advantageous morning routines to increase your brain power, digestion, energy, compassion, and all the other items you wish for. Pay attention to where your energy is being drained and decide if that is the best use of that valuable energy. Create new habits and let go of the habits that are not serving you.

Let Go of The Electronics 

Morning practices can set you up for a calmer, more focused day.

It can be tempting to check your favorite social media channels first thing, but starting your day by staring at your screen could trigger a serious cortisol spike. Instead, set an actual alarm clock for rising at a certain time, keep your phone out of the bedroom – so when you do decide to reach for it, it will be intentionally. 

Many times we find ourselves running late in the morning. What causes this? This is an area to really pay attention for what is zapping your time. Are you constantly disturb while getting your goals achieved in the morning, by others texting you about their personal lives, a post to social media, a solicitation phone call, or so many other disturbing dings, bells and chimes of the phone and/ or computer. 

That cortisol spike is your body moving into sympathetic response – ‘fight or flight.’ Whether you are paying attention to those hormonal changes or not, it is happening. Gift yourself with new a morning routine – a phone free environment.

Give Your Brain & Body an Extra Boost

It is common to wake up dehydrated after going hours without drinking fluids. If coffee is your usual morning beverage of choice, consider putting it off for an hour or two and reach for some water first. Add a squeeze of lemon for a flavor boost. 

 A common discomfort for many is brain fog and/or headaches due to dehydration. The body does convey information to us on a daily basis by our symptoms. Remember, when you feel good after a meal, your body is telling you something and when you feel bloated, uncomfortable, like a brick is in your belly, your body is telling you something. 

Hydrating the body serves many valuable purposes for the body: fluidity in the muscles & tissues, efficient brain function, proper digestion and elimination, as well as supporting detox via perspiration and urination. One of the important items we can do to support quality health for our body is to maintain great hydration throughout the day and especially first thing in the morning. That full glass of clean, quality water, H2O, is a responsible gift to your body. Hydration is one of the items considered to be a main priority for the body. 

Think of it like a three legged stool. When we are lacking one of these three legs, the stool is no longer reliable to support us. We need all three legs for that:hydration, nutrition & movement. 

Stretch It Out

 The morning routine you set in motion for yourself can be a ‘maker or breaker.’ Some easy movement can guide your body into a wakeful state after a good night’s sleep. It can also help relax your muscles and improve circulation. 

Try bending over to touch your toes, then reaching your hands straight up for a long body stretch. Many of us have considered or even tried this type of movement before. Sometimes, these movements, stretching, just comes naturally when we rise from bed. Imagine intentionally stretching for a window of time upon rising and doing it every day. There is something about that feeling when you get a really good stretch. Did you even imagine it could be one of those ‘steps’ toward a healthier you?

Relish the Ritual

Take a few minutes first thing to do something enjoyable. You could meditate, sketch, journal, read a poem, light a candle, or spend some time savoring a healthy breakfast – anything that allows you to ease, rather than rush into your day. 

Many of us would refer to these moments in the morning as ‘self-care’ or ‘self-love.’ Everyone deserves and needs to receive self care. It can look different to each person, but that is the beauty of our individual uniqueness. 

Take a moment to envision what that form of self love would look like for you and gift those moments to yourself first thing tomorrow morning. Begin a new habit that serves you and your best interests. Our morning routine sets the mood for the rest of our day. It is worthy of conscious and intentional actions. 

 Consider each of these morning routine items, make them a part of each of your mornings for 21 days straight, to create a new and healthy habit.