Upgrade Your Morning Routine
Are there secrets to success?
I believe there are.
For me, a successful day starts with my morning routine, and it’s something I’m asked about often. How do I live in such a mindful and grounded way? What has shaped my attitude and outlook? What do I do differently than most?
Besides living mindfully, it all comes back to my mornings. Has it always been this way?
Nope. Noooo. NO!
Sorry, I wasn’t shouting; I just needed you to hear me.
In all seriousness, before the summer of 2016, mornings in our house were a hot mess. No matter what I tried, the early hours were mostly a three-ring circus that often left me exhausted. A friend of mine continued to push the idea of creating a morning routine, which included finding time to meditate. I can’t tell you how many times I rolled my eyes and made groundless promises of “getting to it.”
Then, as it tends to happen, all hell broke loose in our lives. My father-in-law lost his battle to cancer. Seven days later, I would find myself saying goodbye to my step-mom, of over thirty years, as she lost her battle to cancer, too. Within weeks of saying goodbye to our parents, our middle daughter became gravely ill—an illness that would take a vital organ less than sixty days later. The night of our daughter’s surgery, I would find myself battling a debilitating migraine. The next day it would put me in the hospital, which became my norm, in and out of the ER and overnight stays, for over six weeks. I was bed-bound, unable to care for our children, or do the things I loved. If there was ever a time that I needed something to pull me out of the hell I was living in, it was right then.
Now, I see those challenging experiences as some of the greatest blessings in my life. Without them, I wouldn’t have the pleasure of showing up here in the way that I do. Perhaps that sounds odd, but these experiences changed everything about my life. While dark and challenging at the time, I am forever grateful.
As I searched for a way to find my feet and emotionally heal, my dear friend’s voice found its way back into my ear. “Like I said, you can help yourself if you create time for yourself.” Her words still hold so much truth, not only for me, but for everyone.
Each morning is a new beginning—a reset point, if you will. It’s a time to shape the unfolding that is available to you in those next twenty-four hours. It’s the present of the presence. Having a morning routine is psychologically crucial, because how you set the morning tone is how the rest of the day will flow on any given “normal” day. Of course, what may be true in the morning may not be the truth at the end of the day as change does happen, but most days can be crafted through your mindset. Your morning routine has the power to create balance in your day, then in your life, as you create a sustainable practice.
Now, let me say this, the word routine can give you stagnant vibes. Doing the same thing day-in and day-out is boring to some. While I’m giving you my morning “routine,” please know that there are days that I employ different practices.
This is my soul-nourishing morning practice. Use and create what works for you. What follows is a bit lengthy, but I do not want to cheat you out of my personal morning catalysis…
WAKE UP EARLY
Centering yourself takes time. Period. End of conversation. When was the last time you felt centered amidst a furious rush? Right, you haven’t. Give yourself a chance to establish a good morning ritual by going to bed at or around the same set time (even during the weekends) and getting up earlier. Studies have proven that people who get up on time, often without the need of an alarm, are far more productive, grounded, energetic, and are measurably more successful in all areas of their lives.
If getting up early is a struggle for you, try setting the alarm for five minutes earlier, over the course of several weeks, until you have given yourself an extra hour of morning time. This technique will train your body and your mind without it going into exhaustion. We don’t get enough sleep as it is, so don’t push yourself into a lack of sleep. Instead, go slow and build as you create your practice.
Now, nearly six years later, I wake between four and five a.m., every day of the week, without an alarm.
WAKE WITH GRATITUDE ON THE LIPS
Before pulling the covers back, the first thing I do is give gratitude for meeting a new day. As I savor the moment, I move into listing the first five things that come to me with open and full appreciation.
Why am I so centered in gratitude? Because despite how well my life was going, there have been times that I focused on what was not fulfilling me. Now, I recognize that gratitude, appreciation, and feeling good about the here and now breeds more of those same feelings and experiences.
This practice is simple and takes less than a minute, sometimes two, but it does shift your mindset into witnessing the blessing built into everything.
DON’T CHECK THE PHONE/DEVICES IMMEDIATELY
I always allow myself to wake up. Sure, our phones have replaced our alarm clocks, and I will check the time, but I mean, I don’t check emails, social media, or reply to a text. Most people in my life know that I go to bed early. That does not stop them from sending texts long after they know I’m asleep—which is fine—but they also know I’m not going to reply until after my morning routine has been completed. This allowance keeps me focused and centered on the goodness before me, instead of the countless outside forces asking for my attention, whether they are helpful or not.
This is a mindfulness practice and it takes time to become a habit. There are mornings when replying to someone is necessary, but I try my best to hold myself to this standard. This is a tool that could have a significant impact on you, too.
DRINK WATER
I love coffee, but admittedly, I am a health nut. As much as I’m careful about what I allow in my space, thoughts, and life, I’m equally careful about what goes into my body. I strictly eat a whole food, plant-based diet, and I focus daily on physical exercise and hydration. However, if there is one weakness this girl has...it’s coffee. Besides feeling wired, coffee can cause dehydration. To keep my body in excellent order, I drink eight ounces of water before I have my first cup of coffee every morning. I then finish a full gallon throughout the day. Yes, that means every single day.
Water has been proven to increase brainpower and concentration. It helps beat tiredness, flushes out toxins, helps prevent headaches, and it improves mood. While there are many great benefits to drinking water, doing so before coffee helps to better wake the system and prepare you for the next parts of your morning routine.
Let me digress for a moment. I’ve found it essential to have a dedicated space that I return to each morning. One corner of my office is filled with my favorite candles, a meditation cushion, a stack of cozy throw pillows, new journals and pens, a handful of meaningful photos, whatever I’m studying at the moment, and a small collection of my absolute favorite things. It’s the essence of me in a small space. It’s where you can find me from four-ish in the morning until somewhere close to six—maybe longer if it’s the weekend. At this point, when I sit down, my mind and body recognize that I’ve entered my space and my time.
If you can create a space, do it! It doesn’t need to be fancy. What I’ve collected and built has been done over the course of several years. I am not encouraging you to go out and buy something new. Use what you have. Create a soft landing space with a few bed pillows, if that is what is available. The goal is to give your mind and body a place that knows it belongs to only you. When my door is closed, my family knows not to enter unless it’s an emergency. Establish this factor within your home. It’s just as important as the space itself.
Now, back to the morning routine…
JOURNALING & I AM PRACTICE
If you have followed me for any amount of time, you know I am a huge fan of journaling. You can learn more about journaling in the video section or any number of articles within the blog.
Personally, my journaling begins each morning with several “I am” statements (more here), my praises from the day before, what I’m looking forward to that day, and anything else that comes to mind. I spend about twenty-five to thirty minutes writing each morning. It’s a beautiful way to clear your mind, put things into perspective, and see where your thoughts need to be elevated or addressed.
MEDITATION
For more information about meditation, check out this post, as I’ve broken down meditation into a simple, beginners practice. As for my personal meditation, I do use the app Insight Timer daily. I love meditation music. I do not need to meditate to music; it’s just something I feel elevates my practice. If you choose to have music playing, make sure it is low, soft, and speaks to your personal taste.
Now, as a meditation teacher and having meditated nearly every day for the last five years, meditation comes quickly for me—mostly. Some days are a struggle, in which I simply return to my journal instead. Give yourself permission to let go if it does not immediately work for you.
Again, the definition of meditation translates to calming the whirlpools of the mind. Who doesn’t need that?
Once I’ve finished the meditation, I move into the next steps slowly.
PLAN MY DAY & FOCUSED PERIODS/BLOCKS
The beauty of what I do means each day is different, which also means being organized is essential for success. With my mind calm, I move into the things “I get to do” rather than what “I have to do.” First, I make a list of absolutes. These are the items I must handle during only that day, and then I drop down and write-out the things that I would like to take care, but can easily be moved to another day if I run out of time.
I often use focus periods or blocks to allow myself enough time to complete each task and not feel rushed. This allows me to be mindful, stay focused, and on task.
A MOMENT OF REFLECTION
Before I leave my meditation space, I reflect on how I feel, what has come up, what I still need to address, and what I’m looking forward to in the hours ahead. It’s like the gratitude practice when first waking, but in reverse.
THE GREEN SMOOTHIE
I am fortunate to work with the best doctors in the world, the Lifestyle Docs of Houston. Doctor Munish Chawla has had a vast impact on our family, which is a story for another time, but one thing I’ve learned from him and his staff is the necessity to give your body a high dose of fiber, fruits, and veggies first thing in the morning. Since then, I’ve tossed together a green smoothie every morning after leaving my meditation space.
Here’s my absolute favorite:
A handful of mixed greens: spinach, kale, and Swiss chard
1 banana
1/2 cup of frozen peaches
1/2 cup of either mangoes or strawberries (sometimes both!)
A tablespoon of ground Chia seed and Hemp seed mix
Water to cover the greens and fruit
I even have a small travel-sized blender that I take when I travel, so I do not miss my daily serving. (I look forward to traveling again!) This is a simple and healthy way to get your body going.
That’s my morning. These are the pieces that have helped me become grounded, grateful, and engaged in my life.
I refuse to rush. I take my time. I do what is best for me. Perhaps it seems like a lot, but it’s my practice. If you considering creating a morning practice or adding to your existing routine, remember, don’t stress. Keep a level head and don’t put pressure on yourself to make massive changes all at once. Think sustainable and long-term, rather than trying everything and seeing what sticks. Practice means there is room for improvement.
What does your morning practice look like? I would love to know!
Danielle A. Vann is a 19-time international award-winning author, a certified Life Coach with a specialty certification in Mindfulness, a Cognitive Behavioral Therapist, a certified Neuro-Linguistic Programming Practitioner, and a certified meditation coach. She is also the creator behind Get Your Life Together, Girl. To learn more, visit the bio page, and follow @Getyourlifetogethergirl on Instagram.
Copyright of Author Danielle A. Vann 2020