Change Your Morning, Change Your Life!

Small actions, repeated consistently over time, yield big results. Our daily routines or lack of them produce results. Therefore, it is very important to live and act with care and intention. This is especially true of how we begin and end our days because our morning actions often set the tone for the entire day. Sleeping in until the nick of time so we are always rushed to get to work or school on time induces a level of stress which wreaks havoc on our mental and physical health. Not knowing when to call it quits and go to bed feeds the vicious cycle of stress and leaves us feeling like we are always a step behind.

 For the better part of my life, I struggled to have a healthy morning routine and to get to bed on time. The results spoke for themselves. I was always tired, rushed, and stressed out. I felt like there was never enough time in a day and that I was not enough. My body felt like it was wearing out. I was in constant physical pain. I tried many times to establish healthier morning and evening routines, but it never lasted. I just thought that I was a night owl and not a morning person.

That all changed in late December of 2018. I discovered Mel Robbins and her Mindset Reset program. I enrolled in the program, and things would never be the same. The most valuable and life-changing thing I took away from the program was the simple journalling method. I had tried journaling before, but I never stuck with it. I was never sure what to record.  With Mel, I learned how to have a simple journaling routine that practiced several key elements that would change my life. I have altered Mel’s Journal slightly to fit my needs. I also added a few other elements to my morning routine in addition to the journalling. Following is my morning routine that I have practiced for the last 7 years. Feel free to adapt it to fit your own needs.

 I.            Set aside the time, it only takes 15 to 20 minutes. I typically spend half an hour because I enjoy the practice but all you really need is 15 minutes of time. Can you set aside 15 minutes of time to improve your life? Of course, setting the alarm clock 15 minutes earlier requires that we go to bed on time, so in addition to setting aside the time we need to set and stick to an earlier bedtime.  

 II.            The first thing I do after waking. is to make a cup of coffee, something about the aroma of that hot liquid is comforting and brings me joy. It adds to the overall pleasure of the routine.

 III.            Spend 5 to 10 minutes in mindfulness meditation. You don’t need to be an advanced practitioner but if you’re new to mindfulness meditation I recommend using a guided meditation. There are many apps out there. I recommend Waking Up by Sam Harris but use one that works for you.

 IV.            Journal, keep it simple. No need to buy someone’s overpriced journal. An inexpensive notebook will do just fine. There are 6 elements to my journal.

1.      Record the Date, time, and place.

2.      Mood Check: Write down if your good, ok, or down, and why. Keep it simple. You can also record what you think will improve your mood.

3.      Gratitude practice: Record 3 things that you are grateful for.

4.      Set an intention of one small step you can take today to improve yourself. Keep it simple and small, remember, small actions, repeated consistently overtime, yield big results. 

5.      Visualization practice: Have a dream or something big that you want to improve in your life. Imagine achieving it. What does it feel like to achieve it? Visualize it already happening.

6.      Miscellaneous. Here is where you can plan your day, record your thoughts and feelings in more detail etc.

I have been practicing this simple routine since 2018.  I hope you will find this helpful.  Remember that these simple actions practiced regularly overtime will improve your overall mental emotional and physical well-being. Remember to keep it simple and short. If it takes to much time, you may not be able to be consistent. Small actions, repeated consistently over time, yield big results.

Why I Hike

Rhythmic thud thud of my feet.

Deep steady breaths.

Lungs fill with fresh mountain air.

Brooks laugh and giggle.

Birds sing.

The trees dance.

Enduring mountains stand guard.

As rocks whisper ancient mysteries.

The tender wildflowers,

Soon to be taken by frost,

They smile reassuringly,

beckoning me to join them.

My mind is in a trance.

Love, joy and gratitude flood my being.

All human form dissolves.

There is no beginning or end.

No right or wrong.

Only sweet presence remains.