A morning routine is not just about getting up and getting ready for the day. It’s about creating a ritual that sets you up for success, day in and day out. I’ve written about my morning routines in the past, but like everything else, these habits evolve over time. I’d like to share my updated morning routine, a simple yet effective routine that I believe is the secret to a productive day.
Meditation: The First Step to a Tranquil Morning
Before I even leave the comfort of my bed, I engage in a 15-minute meditation session. Despite the common misconceptions, meditation is not as daunting as it seems. It’s about closing your eyes and focusing on your breathing, giving yourself a moment of tranquility before the day’s chaos ensues. It’s not about clearing your mind but noticing what comes up and then grounding yourself in the present moment by focusing on a mantra or your breath.
Gratitude Practice: Starting the Day on a Positive Note
Along with meditation, I’ve incorporated a gratitude practice into my routine. I dedicate a few minutes to reflect on three specific things I’m grateful for. It may range from simple pleasures like the aroma of my morning coffee to more profound ones like the laughter of a loved one. I’ve discovered that starting the day with a positive mindset can make all the difference. If you’ve like to try a guided practice that follows exactly what I do, take a listen to this recording I shared on the podcast.
Visualization: Embrace Your Goals and Dreams
After expressing gratitude, I indulge in a brief visualization exercise. I ponder over my goals and dreams, immersing myself in the feeling of having achieved them. This practice serves as a powerful motivator, encouraging me to chase down those dreams.
Cold Water: An Invigorating Wake-Up Call
Post meditation, gratitude, and visualization, I head straight for a cold shower or plunge. The cold water serves as a surefire wake-up call and boasts numerous health benefits. Even if a cold plunge isn’t an option at home, the last few minutes of your usual hot shower turned cold will do the trick. And let’s be honest, cold water is intentionally uncomfortable. That means you’ll likely not want to do it. Challenge yourself to invite a little discomfort in your life. If you’re not sure how to get started, start here.
Morning Walks: A Breath of Fresh Air
A key part of my morning routine is getting outside and moving. It’s not about a high-intensity workout, but rather a simple 20-minute walk. I grab my coffee, leash up my dog, and head out the door. Not only does it offer fresh air and natural light but also helps to keep our bodies in tune with nature.
A Protein-Heavy Breakfast: Fuel for the Day
Following my walk, I ensure that I have a protein-heavy breakfast. Consuming around 30 grams of protein keeps me satiated and fuels me for the day. It could come from eggs, a protein shake, or even some leftover dinner protein.
Tackling the Day’s Primary Task: A Sense of Accomplishment
The final step in my morning routine is tackling the most important task of the day. By this time, I’m mentally and physically prepared to take on anything the day throws at me. Taking on the biggest task first not only provides a sense of accomplishment but also ensures it gets done.
Morning routines shouldn’t take up hours you don’t have. If you don’t have 15-minutes to meditate in the morning, try 10 or 5. The point is invest some time in yourself in the morning to give yourself clarity, boost mood, and strengthen your mindset so you can tackle the day at your best. Give it a try and let me know if it helps.
Enjoy!
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