How I Champion the Day With My Morning Routine
A few of my clients and some of you readers have expressed an interest in what my normal morning routine looks like, so I decided to write an article and talk about the various parts of it.
My Morning Routine
My alarm starts to quietly ring as the first rays of the morning sun beam in to the room.
As I open my eyes, I already feel excited to start the day. I purposefully toss off the blanket and get ready for my day with a smile.
This wasn’t always how I started my mornings. I used to hate mornings. To say that I wasn’t a morning person would be a huge understatement. I would hit snooze five or six times, finally dragging myself out of bed, feeling tired and not very motivated. One of the biggest things that has changed how I feel about mornings has been my morning routine.
I absolutely love my morning routine! It has made it much easier to be productive and reduce distractions during the day, and really feel like I accomplished something. The majority of these things are things that I do to take care of my self care. Even if I don’t feel that my day was as productive as I would like, I can always look back and feel a sense of accomplishment that I made sure to take care of my personal needs. I also love it because it gets me ready for the day, and I feel amazing and refreshed once it is time to get to work.
This routine is constantly changing, and varies daily depending on what my schedule looks like and whether I am at home or not. Even if I don’t have the time to complete everything, as long as I take care of the most important ones, I feel like it has been successful.
As long as I get to bed at the right time, I set my sleep tracker, Sleep Cycle for a 6 AM wake-up. This means that depending on what phase of sleep I am in, it will wake me up between 5:45 and 6. If I end up getting to bed later than normal and I don’t have an early schedule conflict, I set it for 8 hours from the time I go to sleep.
As soon as I wake up, I jot down any dreams that I remember from the night and then slap on the chest strap to take my HRV.
To gain the greatest quality of sleep possible, try to go to sleep and wake up at the same time every day. I know this isn’t always possible, but the more you do it, the better off you will be. This is just one part of what is called sleep hygiene.
Heart Rate Variability (HRV)
If you are someone that exercises multiple times a week, then this should absolutely be part of your normal routine.
Checking my HRV is one thing I try to never miss in the morning. It only takes 3 minutes and will give you valuable insight in to the recovery of your body. Checking your HRV every morning will tell you if you should be doing a heavy workout or if you need to take it easy to give your body more time to recover.
All it takes is a chest strap heart monitor and an HRV app on your phone. I use the Stress Detective app, but there are tons of them out there to pick from.
Plan The Day/Journal
For the three minutes that I am taking my HRV, I like to look over my schedule and most important tasks of the day. Most of this planning takes place the night before, but its good to go over it and make sure I didn’t forget anything. I also use these few minutes to write out a few things I am grateful for and anything that I may have on my mind.
To read more about what my journaling consists of and what journals I have found useful, check out the Plan Your Day section of this article.
Some of my friends can roll out of bed and almost immediately start hitting the weights.
THATS NOT ME!
I get some type of movement or mobility exercise though. Some days its a few pushups and squats, other days it is some light stretching or a few yoga poses.
What I really like to do is something called the 5 Tibetan Rites of Rejuvenation.
These exercises are a form of Tibetan yoga that concentrate on a continuous sequence of movements. They are called by some the “Fountain of Youth.”
This is one part of my morning routine that I NEVER miss. My coffee, made with water processed beans, Brain Octane oil and grass fed butter gives me the energy and focus to power through my most important tasks of the day. The other great thing is that because of the healthy fats, I don’t get any hunger pains until at least lunch time.
If there is one common tip to all the different information on the best ways of upgrading your brain, it is learning new things like languages. This improves a process called neuroplasticity, which is the brain’s ability to rewire itself and form new connections. This can have benefits to not only your cognitive function, but also your physical mobility.
Especially on days that I don’t have a heavy workout planned, I go for a two mile jog first thing in the morning.
This helps me to get focused and is a great way to feel that I accomplished something towards my physical goals.
The certain meditation technique I use can vary day to day. This is another one that I try to never miss.
Most days it includes some type of mindfulness. Then, depending on what my schedule looks like for that day, I may read something spiritual and then meditate on what I read or do a visualization exercise.
Other times I plug in my Inner Balance sensor and spend some time working on heart coherence. This is a great type of meditation for people that struggle with normal sitting meditations. It gives you real time feedback and walks you through the whole process. It also helps to teach you to control your sympathetic nervous system (SNS) and parasympathetic nervous system (PNS). After doing this for a few months, I noticed that I automatically started to breathe this way whenever I was feeling stressed. I think everyone should own one of these sensors.
These sensors are 30% off until the end of July using discount code VAFSPRZ30*
After completing all those parts of my routine, my day officially starts. I start the day with some writing because I have noticed that my creativity is usually highest in the morning and also right before I go to bed.