Starting Your Day Off Right is So Powerful

Happy August!!!

Hi Friends,
​Are we already halfway through the summer? You could be thinking..."Who knows what day it is, they all feel the same." Or possibly..."Are we done with this pandemic yet? When will it just
​be over?!"

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Pick an option, or share your own thoughts. In any case, I certainly feel you. Because most of us at this point have had many moments of feeling all of these feelings. Your routines have been disrupted, likely changed more than you'd prefer. And remember that old headwrecker uncertainty? Yup, she's still with us. When you can't figure things out, make a plan, come from a space of knowing, your brain does not like it...Not. At. All.

As I have written before, staying centered within yourself through times of uncertainty is very challenging for your brain. Research suggests that the prospect of dealing with uncertainty produces more stress to your brain than when it's preparing to deal with an actual negative event. If early man's brain had created a more optimistic feeling when uncertainty struck, he'd likely sit back, relax, and be totally unprepared to deal with a problematic situation. And back then, a 'problematic situation' was truly a matter of survival. So the brain's ability to find problems and be on the lookout for potential dangers actually kept mankind alive and well.

In modern times however...not so much. Today, that survival mechanism and the brain's need for certainty keeps modern man in a continuous state of high alert, which is way more often than is currently beneficial to us.  These days, particularly during this pandemic, people are commonly in stress overload, and therefore need to intentionally create some inner calm to counter the constant flood of stress hormones in the body.   

There are ways your brain can be taught to stay calm, and in previous newsletters I have written about many of them. Eating well, exercise and movement, getting enough sleep, slow breathing, and meditation are all very effective. So is connecting with others (even if it's virtual), doing activities that bring you joy, and taking breaks (a lot of them) from social media scrolling and watching the news. Today I want to add another way to set yourself up for a good day, and that is by starting your day with a consistent morning routine. ​

Setting up a Morning Routine

The Benefits ​

While your brain hates uncertainty, it truly loves routine. Predictability, familiarity and structure all make your brain very happy. Morning routines often help form good habits, and make life more predictable and easier for your brain and body. Once established, habits allow the 'fight or flight' part of your brain to stay calm. Especially during times like these, when you are spending more time in one place, establishing a morning routine has key benefits: 

• It lets your brain know you are transitioning from one activity to another. Particularly when you are not physically changing locations while working from home, it creates a 'marker' so that your brain recognizes something new is about to happen.
• It creates predictability and therefore relaxes the part of your brain that needs to prepare for potential danger. It allows it's 'fight or flight' state to rest because it essentially knows what to expect. 
• It tells your natural body clock (your circadian rhythms) that the day is beginning. Some of the specific activities you include in your morning routine (discussed in the next section) also help to insure the release of hormones that allow you to start your day with energy, and help prepare your body for sleep by the end of the day. (Bonus for the sleep benefit too!)
• It can actually enhance your productivity, because it tells your brain you've already completed activities that you wanted to do. Certain activities in particular promote this feeling of accomplishment, despite the fact that the tasks are relatively small and easy to complete. Making your bed and emptying the dishwasher are two examples of these morning productivity enhancers. 

Types of Activities To Include In Your Morning Routine

Specific activities to include in your morning routine will vary by individual preference. When I first became a coach, the morning routine I put together for myself was so long that I actually felt like the day was over by the time I completed it! Definitely not good. My suggestion in putting your own routine together is to do what feels good to you, and also what is actually doable in the hours you have available. If you are not a morning person, keep the routine shorter. Be selective in the activities you choose. Include only what feels like a "good start" to the day, and importantly, things that help you feel calm, centered, and in control of your morning. As I always suggest, be experimental! I've listed some suggestions backed by research, but it is by no means an all-inclusive list. Please feel free to add your own activities if they work for you.

The Options Most Experts Agree On

• Drink water. You are actually dehydrated when you wake up, so drinking 1-2 eight ounce glasses of water (some experts say to add lemon and a touch of seasalt) even before drinking your coffee or tea helps wake up and rehydrate your body. The key is to make sure you are drinking enough water for your body over the course of the day (roughly half your body weight in ounces.) Beginning your water drinking first thing in the morning gives you a leg up on your daily total. The earlier you start, the better.
• Move slowly, don't rush. Start your day without the adrenaline rush that in fact makes you feel racy before the day even begins. In addition to moving slowly, many people use meditation or deep breathing to begin their day feeling calm and centered. Meditation is highly endorsed by many health professionals, particularly in the morning.
• Stay present. Stay in the current moment for as long as you can upon waking, Resist the urge to try to figure out how the day will go. Focusing on what's going on now, what you are feeling now, and what you would like to do now is productive and relevant to the day and your life as it is unfolding. Staying present also minimizes the 'catastrophizing' and deep analysis which often leads to a downward spiral of negative thinking when trying to predict an uncertain future. (Spoiler alert: The future is always uncertain.)
• Do not immediately check emails, texts or look at social media upon waking. If at all possible, keep yourself out of work mode as long as you can before actually starting the work day. By doing so, you will set a clear boundary between work time and home time. Often this leads to increased productivity when the work day actually begins. 
• Walk outside or sit/stand by a large, bright window for 20-30 minutes as soon as you can after waking. Bright, natural morning light lets your internal body clock know that it is morning. This helps set in motion your body's sleep/wake hormones for the entire day. Please note that many other things you do during the day can disrupt the positive effects of getting early morning sunlight and this flood of "body clock' hormones. A few of the major disruptors are: too much exposure to blue light from our devices, too much caffeine and/or sugar throughout the day, eating too much too close to bedtime, and high levels of stress.  

Other Beneficial Additions To Your Morning Routine

• Exercise and movement get your metabolism started, and get those feel-good chemicals (endorphins) flowing. Pick something you enjoy so you start the day doing something that makes you happy. Exercising in the morning is extra insurance that you actually get it done despite your busy day. 
• Mind/body movement and stretching. Stretching your body after sleeping is beneficial to your muscles, your posture and your circulatory system. Mind/body movement such as yoga and Pilates have the added benefit of combining strength, breathwork and coordination.
• Write or journal. Many people find writing to be cathartic, and it is a known creativity enhancer. It is a great form of self-expression and helps with problem solving before the day even begins. If you like this idea but feel like you don't have the time, writing even one or two sentences of gratitude or intention in the morning were enough for some of my clients to begin to feel the benefits.  
• Shower and get dressed, even when working from home. There's a temptation to stay comfortable, but research says that you'll be more productive if you get out of your sleeping clothes to start the day. Showering and changing clothes actually signal your brain that you are moving to a new activity.
• Make your bed or complete a small task that tells your brain you've already accomplished something. These tasks actually amplify your ability to be productive. Your brain sees them as early morning "wins." Bedmaking is a great example of this.
• Eat (maybe). With the increased popularity of intermittent fasting, many people swear by waiting until lunch to eat their first meal. For others, eating breakfast gives them energy to start their day on the right foot. If you decide to eat a morning meal, it should contain some protein, fiber, healthy fat and be low in sugar.

The Need For Flexibility

Morning routines are of great value because they help you begin the day feeling calm yet energized, ready to seize the day with vigor, a sense of control and a belief in your ability to accomplish what you need to do that day. Sometimes, however, even the best systems and routines can get sidelined by a crazy morning, or when unexpected things pop up. And at those times, it's okay to forgo some or all of what you usually do in your morning routine. When your routine takes on a more compulsive quality, it no longer has the same positive effect. Remember that it is okay to let go of your routine occasionally without consequence! Try not to let it fall into the category of things that go on your 'to do' list and creates overwhelm or stops feeling good to you. To that end, it's a good idea to periodically look at your routine and change it up as your needs and desires change.

Let Me Know How It Feels!

Feel free to reach out to me and let me know what you've decided to include in your morning routine. I always love to know what's working for you! And if there is any way I can help you get through this challenging time, to meet some goals, big or small, while we are living life a little differently, click the link below and schedule a free discovery call. I can provide the system, stretch and accountability you need to get over some of the hurdles you are experiencing with respect to your health and life goals. Together, we can take one step at a time so you experience life in a way that truly reflects the person you want to be.

I wish you good health, happiness and a fresh start every day!

As always, if you want to learn more about the impact of the everyday choices you make on your life goals, and how you can feel great in your body (without losing your mind), hit reply and send me an email, or call me at (201) 803-3257.

I'm also offering a free Discovery Call to discuss your goals and how I can help you. Click here to schedule your free half-hour phone session with no obligation.
 
Let's talk!

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In Good Health,