Step morning routine

I'm going to post a "Quick Tip" on one of my social media sites every Tuesday to help you quickly and easily apply a notion that will enhance your health. On Instagram last week, among other things, the power of chewing was discussed. This week, I just want to share a quick, three-step morning routine that has worked for me. It doesn't take much time, either.

Even if I warn against it, there are times when I wake up and reach for my phone first. Before I go to sleep, I often take my phone from the other room and send a few texts, emails, or use the social media speed ball. Within a split second, it seems like 15 or more minutes have passed, and you're feeling sorry for yourself for yet another failure at "self-care." It occurs. When I get the want to do this, I chuckle. At the end of the day, I am not quite significant enough to feel the urge to reach for my phone right away. The planet will endure. And if we don't check it right away, neither will we.

Here is a quick morning flow you may use in place of the phone so it can tell you WHAT to DO. This is a habit I've found to be beneficial for me on days when I don't have access to my phone, even if it isn't a temptation for you. This could take about ten to fifteen minutes.

First: Move

Begin up, get moving, and get to know yourself. When you can simply incorporate exercise at suitable times, there is no need to worry about it. After waking up is a simple time for me, and maybe for you as well.

Why: After being still and sleeping for 6 to 8 hours, movement in the morning helps you "get back into your body." With morning activity, I have personally experienced the advantages of improved interoception, or more specifically, the capacity to comprehend the signals my body is sending me. Am I anxious? Tired? Excited? Whatever it may be, I can stop for a bit and move around to pay attention to my body.

Through a process known as peristalsis, which aids in moving contents through our digestive system, movement can also assist digestion. Let's be honest; going to the restroom in the morning shouldn't always require a cup of coffee.

I like to take a morning stroll as soon as I get up when I have a little more time. Add a couple twists and shoulder shrugs, perhaps. Additionally, this has the advantage of increasing our exposure to early sunlight, which promotes our alertness in the present and controls our circadian rhythms so we can sleep at night.

Don't overthink things, then. Simply stand up and move.

Allocate 5 to 10 minutes.

Additional Resource: If you need inspiration for morning exercise routines, check out these two less than 10 minute exercise snacks.

Step 2: Stop and think

After moving, pause and/or think for a moment. Allow your mind and brain to settle for a time, then pay attention to anything that arises.

If meditation isn't your thing, this doesn't have to be that. Personally, I enjoy spending ten minutes doing absolutely nothing, but it's entirely great if you miss your wave. You may relax and just be in the moment while enjoying a cup of tea or coffee. You can think while taking a shower while holding a loofah or washcloth. Just spend a moment being in the present. I've observed how useful this is for fixing issues. You'd be astonished at how quickly the answer you seek emerges if you take a moment.

Why: This was motivated by "reflective practice," which is a method of teaching in which a teacher examines the lesson plan from the previous day to determine what resonated with the pupils. This is accomplished by pausing and gathering oneself in the present so they can assess a situation objectively and without strong emotion. The same applies to your own life.

Allocate 5 to 10 minutes.

3) Make a plan

"Effective action should be followed by introspection. Even more effective action will result from the time of calm meditation. (Peter Drucker)

We moved, stopped, and are now planning and attacking.

Why: If you have a solid plan, you won't always need to have faith in your abilities. The problem with motivation is that it is not always present. The framework or plan for success can be considered. Understanding, planning, testing, and finally reevaluating one's chosen path of action are the first steps in achieving that.

Planning also reduces the stress associated with the daily "guessing" game, which is especially beneficial if you work for yourself. I have a fairly straightforward daily schedule. I list my "MITs," or "most important things," which assist me advance toward medium-term objectives and financial stability. These issues are both urgent and essential. Then I make a note of any long-term objectives or research I need to be aware of. As a result of the extended lead time, this is vital but not urgent. Finally, I list routine/basic duties like sending emails, paying payments, etc. These are frequently urgent in terms of the amount of time they have to be completed even though they are not all that vital. I'll admit that this is a problem of mine because I spend too much time on things other than the urgent. This results in a lot of unopened emails, but using this structure has improved my ability to prevent things in those three categories from falling through the cracks!

Allocate 5 to 10 minutes.