Create Your Epic Morning
Morning routines.
Many of us start our days the same every morning — mainly because it’s what we do. But science has proven that morning routines have a positive impact on our brains, notably our decision-making abilities.
We have a limited supply of cognitive resources. And each time we make a decision throughout the day, those resources are depleted. Eventually, we hit decision fatigue (think later when you’re exhausted and have 0 energy to decide what to eat for dinner). Morning routines help preserve our cognitive resources — because we’ve already made decisions for the first few hours of the day. So instead of using our resources to decide if we want coffee OR matcha, or a smoothie OR oats, or a workout OR sleep in, we can use those to tackle bigger choices later in the day.
Time is limited, so we all have to be mindful about how we spend our days. Saying no to some things means saying yes to the life you actually want to live. There should be no fear, shame, or apology in saying no. Your life is your choice.
How you start your day is usually how the rest of your day goes. And your combined days… well, that’s life! Keep at your morning rituals, one step at a time, and remember to enjoy yourself along the way.
Give yourself space to really understand what you need from the day rather than what the day needs from you.
Self-care looks different for everyone — and it looks different for me at different times and stages in life. On any given day, it’s important to check in with yourself and pay attention to what you need. Do a favorite activity that revitalizes and nourishes you. That time, if only a few minutes, can make a world of a difference. Prioritize time for yourself, and everyone in your life will benefit. To give your all, you have to HAVE your all.
Our days don’t look like other people’s. And they aren’t meant to. None of us are the exact same as another, so our routines don’t need to be either! There’s nothing wrong with being inspired to try something different, or wanting to do something that someone else is doing. But make sure it works for YOUR body, YOUR mind, YOUR lifestyle. It’s a simple concept, but I feel like we often get caught up in doing things just because other people are. I’m guilty of it, too! Remember to hone in to what makes YOU feel your best. There is no one like you, so just be YOU. Cultivate who you already are by filling your soul with goodness nutritionally, physically, and spiritually.
5 benefits of having a morning routine:
It’s mood-boosting, so you start your day off with a win!
It’s mentally calming because it’s habitual & familiar.
It doesn’t involve brain power.
It can lead to more routines, which means more success. Fail to plan, plan to fail.
You will save money if it includes caffeinating at home.
Starting your day on the right foot is like properly starting any task. If step one is shaky, the rest of the steps are a game of catch-up. But when your day begins with ease, organization and inspiration, the rest of the day follows suit. Lasting shifts in habits take consistency. If you really want to elevate your mind, body and soul, commitment is key. Just like building a new skill, the first few times it may be unsteady, but every time you try, it gets easier, and your smile gets bigger.
It’s extremely calming for me to allow time for myself before the day really begins. From the moment I open my eyes, it’s important that I don’t get distracted. I’ve been using my watch clock instead of my phone (which is on airplane mode, plugged in another room) since senior year of college, and lemme tell you it’s a game changer. First thing’s first: brush my teeth and wash my face. Then I’ll meditate sitting up in bed for 10-15 minutes, which always invites light stretching. I use the app Insight Timer, which has great instrumentals and short guided meditations if you’re into voices. While that’s happening, I read my written daily affirmations. Our words form our world.
Next, I’ll play a podcast while I make my bed and get dressed. Then it’s down to the kitchen! I always start my morning with 1 Tbsp lemon juice + 1 Tbsp apple cider vinegar + dash of turmeric + ginger + black pepper + 16 oz warm water first thing. I’ve been doing this for years and honestly find it refreshing and basically tasteless at this point! ACV helps flush away toxins left from the digestive process, lowers blood sugar levels, increases satiety, and has many more benefits.
Remember to drink this with a straw to save your teeth :)
Movement. The time of day where I disconnect with the world to 100% connect with my body. (As my girl Kira Stokes says, “mind to muscle” — makes all the difference!) Whether it’s going for a walk to get some Vitamin D or following a workout to release endorphins, movement is essential. I have the most energy in the morning, so when I move right away, my energy lasts throughout the day and I can show up as my best self for others. While my obsession is the KSF app, I also highly recommend Alo Moves (mc yogi mvmnt series anyone??), Barry’s X, CorePower Yoga OnDemand, Down Dog, and YouTube workouts. When I strengthen my body through exercise, I feel whole, complete, confident, powerful, and inspired.
I truly believe that I’m a solar powered being. Just as plants and flowers bloom when they’re given water and light, so does your body!
I prioritize movement before work. Each day is unpredictable, so knowing that I got in at least some activity, I can show up to my job with a clear head. I don’t love a meal before a sweat sesh, so one of my favorite pre-workout snacks is a medjool date (however many I’m craving) with cacao nibs. Sometimes I’ll stuff in a few blueberries/blackberries and I swear it tastes like a protein bar!
Nutrition is simple: eat good foods, eat them consistently, enjoy your meals. If it ain’t broke, don’t fix it, right?
I’m a huge fan of simple recipes that take little time to make yet fuel your body with what you need. I’ll be smoothie bowling until I die — they are what I look forward to every single day and often have them 1-2 times! Not only are smoothies delicious, they do wonders for our skin. They’re packed with fiber, but still easy for our systems to digest, which makes them fantastic for a gut reset and great skin. Also such an easy way to sneak in so many raw, living nutrients which our cells thrive off of!
Catch me happy dancing my way around the kitchen with a smoothie or oat bowl in hand! When something puts you in such a good mood, why wouldn’t you want to have it every day?! You deserve to have every meal taste like the best thing ever. You deserve to give yourself a nourishing, balanced breakfast. It will set you up for a successful day!
Before I get to WFH (really WFA)… I find that diffusing essential oils completely transforms my space into a calm oasis. These are the oils to diffuse during the day:
Orange (citrus scent) is a stress reducer and may help cheer you up and refresh the feel of your room.
Vetiver (earthy, woodsy scent) may help you feel more alert and decrease fatigue.
Diffusing oils helps with everything from anxiety to sleep issues. These are the best oils to increase tranquility:
Clary Sage (bittersweet floral, earthy scent) is relaxing, soothing and balancing; reduces menstrual cramps.
Lavender (fresh, floral, clean scent) can help you wind down and get into sleep mode.
Ylang Ylang (potent, romantic scent) promotes relaxation, controls blood pressure and increases sexual desire.
Everything I share is what works for me, but ultimately it’s up to YOU to decide what makes your body, mind and soul feel at its best. You can “follow” the journey of others while still “following” your own definition of wellness. Wellness is always evolving and is something driven uniquely to each person. Personal health is personal. Health is a continuum; nutrition is individualized. Bio-individually, we’re all so different! So eat, live, exercise in a way that feels free, strong and happy.