Tag: morning routine

morning routine checklist

Morning routine checklist to boost your mood and energy

4 Comments

Think about those mornings when you just feel BLEH. When you snooze your alarm again and again and when the outside world just seems too much to handle. A morning routine checklist can be just the thing to get you out of bed and ready to face the world. Not only that, on days when you already feel fine, having a morning routine can help take your day from average to extra-ordinary. The first hour after waking is the perfect time to take some time for yourself, to give yourself clarity and direction and to set the tone and energy for the day ahead.

As a personal example, yesterday I worked all day on the computer, had a late client call and then went to see a thriller in the evening. Not the best recipe for a good night’s sleep! I slept late, woke up a few times during the night then got up early feeling unrested and irritable. I normally sleep pretty well but as a former insomniac this is a situation I am very familiar with. On mornings like this it can go one of two ways..

  1. I take ages to get out of bed, scroll on my phone and feel lazy and unproductive all day OR
  2. I can do a few things to boost my mood and energy and make the best of the day

Sounds familiar..? Then maybe you’re in need of a morning routine checklist!

What is a morning routine and why do I need one?!

A morning routine is a series of actions that you take each morning to start your day with intention and positivity. Usually this would be the time between waking up and starting work or your tasks for the day. It includes all of the things you do to prepare yourself for the day ahead. Whether you realise it or not, you already have a morning routine! It might be as simple as getting out of bed, getting showered and dressed and having breakfast. But taking a little bit of extra time to be present and mindful and to take care of yourself can make a world of difference to your health and wellbeing. Even Forbes are writing about how morning routines can boot your productivity and success!

I previously wrote about the power of a morning ritual during a crisis and a morning routine for mental health. This was because having a morning routine helped me to get through the most stressful period of my life. I was in a new city, working long hours on not enough sleep and dealing with various physical health problems. Having a morning routine checklist gave me a structure and helped me to stay optimistic and make it through my daunting to do list. Your morning routine can be flexible depending on your needs and your values. But in this article I want to share 5 simple actions you can take each morning to boost your mood and energy.

morning routine checklist

5 actions to include in your morning routine

Here is my 5 part morning routine checklist to turn your mood around in under an hour. Stay till the end as I have included a morning routine template printable that you can download and use. Implement this checklist daily to see a beautiful transformation in your health and wellbeing. I am currently challenging myself to do all 5 things on the list every morning. Like this post and comment below if you’re with me!

#1 Chase the sunlight

It’s so easy to reach for your phone first thing in the morning. But to set yourself up for a peaceful and productive day, opt for natural sunlight before electronic devices. Our circadian rhythms is our internal clock which controls all of our bodily functions from our metabolism and our digestion. This body clock relies on natural light to regulate itself and can be confused by artificial blue light. Exposing your eyes to sunlight within the first hour of waking signals to your brain that it is daytime, boosting alertness and energy levels.

Getting enough sunlight throughout the day has also been shown to improve your sleep quality at night. Sunlight therapy can also help to restore natural sleep-wake cycles in those who suffer with insomnia. So the first item on your morning routine checklist is to open those windows wide. Even better, head outdoors (without sunglasses) to reap all of the benefits of the morning sunlight. Around 30-45 minutes is recommended as part of your morning routine. However, even 5 minutes of sunlight can help you to feel more alive and energetic for the day ahead!

#2 Breath of fresh air

The second item on your morning routine checklist is to allow yourself to breathe in fresh, clean air. We have all experienced at some point the refreshing effects of a good dose of fresh air in your lungs. First thing in the morning this can be just what you need to boost your mood and energy levels. With closed windows all night, the air inside our homes can become stuffy causing us to feel groggy when the morning arrives. Especially now the seasons are shifting towards the colder months in the northern hemisphere.

Incorporating fresh air into your morning routine helps you to wake up naturally and perk up your mind and body. This could look like opening the windows and letting fresh air into the room. Or head outside and to fill your lungs with fresh air. Combine this with meditation, deep breathing or outdoor movement such as walking or jogging to feel energised and alert. My morning routine checklist always includes a 30 minute walk outside to combine points 1, and 2. This also helps to save time on busy mornings and we are all about that time saving here!

#3 Hydrate and cleanse

As we sleep, we lose water through breathing and sweating which can leave us slightly dehydrated when the morning comes. Dehydration can lead to fatigue, foggy headedness, dry mouth and eyes which doesn’t exactly help us to feel our best! Being dehydrated can also lead to constipation which an also lead to fatigue. We need to eliminate toxins that have accumulated digestive tract as your body metabolises your food and naturally detoxifies itself over night.

For this reason, the third item on your morning routine checklist is to hydrate yourself! No need to go overboard here and force yourself to down a litre of water. Just ensure to drink a glass of water, juice or other non-caffeinated drink you like when you wake up to rehydrate your body. This is enough to wake up your digestive system to flush out any toxins from your system. Save caffeinated drinks such as black tea or coffee until after you have hydrated with other liquids first. Your body will thank you for it! Rather than rely on coffee to wake you up when you get out of bed, give your body a chance to wake up naturally first with the help of this morning routine checklist.

#4 Move and stretch

Moving your body first thing in the morning helps to get your blood flowing and boost oxygen levels. Morning movement will also reduce any inflammation that has built up in your muscles and joints overnight. It’s normal to feel stiff when we wake up which can put you off moving your body until later in the day. However, gentle movement such as walking, yoga or stretching within an hour of waking can help to wake up your physical body and release some of the tension and tightness that causes you to feel fatigued.

Incorporating 10-30 minutes of natural movement and stretching into your morning routine can change your energy and your attitude for the day ahead. Some of the positive effects of morning movement include increasing cortisol and releasing endorphins. This can help you to feel clear and focused, preparing you for a happy and productive day. I love to alternate between morning yoga and walking depending on my mood and time of the month. On days where I really don’t have the energy, just 5 minutes of gently stretching whilst sat on my bed is enough to perk me up and motivate me for the rest of my morning routine checklist.

#5 Nourish your body

Last but by no means least, the final item on your morning routine checklist is to eat a nourishing breakfast. Getting in a good dose of energy and healthy carbohydrates first thing in the morning reduces the stress hormones after a poor nights sleep. Additionally, it gives your body the nutrients it needs to function efficiently and deal with lfie’s stresses. Lack of sleep can also impact your bodies’ ability to balance your blood sugar. Consuming protein and healthy fats along with your carbohydrates helps to stabilize blood sugar and avoid those mid-morning sweet cravings.

Some ideas for a nourishing breakfast to include in your morning routine include:

  • Greek yoghurt (not 0% fat) with fruit and muesli
  • Porridge oats with fruit and nut or seed butter
  • A balanced smoothie made with milk, fruit and protein powder
  • Eggs on toast with a side of grilled mushrooms and tomatoes
  • Omelet with spinach or other leafy greens
  • Cheese and tomato toastie
  • Beans on toast with orange juice

Printable morning routine template

I have created a morning routine template that you can download and stick on your wall as a daily reminder. Download the morning routine printable below or create your own checklist template to use. Check off each element of your morning routine each day to boost your mood and energy. Try this for a week and notice your mood and energy levels soar! At the end of the week, reflect on your experience and how you might make changes to feel even better moving forward. Enjoy!

worksheet-morning-routine-checklistDownload

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
  • If you liked this post, follow my blog or subscribe by email to receive updates on new content
  • Follow me on Instagram and Facebook for daily updates and inspiration

Book your consultation now

morning meditation for mindfulness and present awareness

Guided morning meditation for mindfulness and present awareness

Leave a comment

Good morning everyone! Today I wanted to share a guided meditation practice that you can use to start your day with mindfulness and cultivate full body present awareness. In this 15 minute practice, I will guide you through a full body scan to help you to tune into your physical sensations and connect mind and body at the start of your day. If you try out this practice, let me know how you feel in the comments below. And why not share this mindfulness meditation practice with friends and family who could benefit from this practice? Wishing you a wonderful start to the week and thank you for meditating with me this morning.

Over to you…

Why not share your thoughts and experiences in the comments below? Please like and share this post to support my business and follow my blog for more useful posts on nutrition, yoga and lifestyle for holistic health and fertility.

If you are looking for guidance, support and accountability on your holistic health journey, please contact me or check out the nutrition and health coaching packages I offer. My specialty is helping women to balance their hormones and heal their body and metabolism after chronic or restrictive dieting but I also help anyone who is looking to improve their overall health and find the perfect balance for their body. I would love to work together with you to move past any health blocks and get you feeling your best again!

Other posts you might like

scenic view of ocean during sunset

Morning mindfulness meditation for full body awareness

1 Comment

Good morning everyone! Today I wanted to share a guided morning mindfulness meditation. Use this practice to start your day with mindfulness and cultivate full body present awareness. Meditation is great to incorporate into your daily morning ritual before the action of the day begins. Make the most of the calm and quiet of the morning to find time to connect with yourself and your breath.

guided-morning-mindfulness-meditation

Just a few moments of mindfulness at first thing can ahead how you feel for the rest of the day. Starting your day with meditation can help to:

  • Reduce stress
  • Increase energy
  • Open your heart space
  • Release tension
  • Create a sense of wellbeing
  • Boost productivity
  • Inspire creativity

Guided morning mindfulness meditation

In this 15 minute meditation, I will guide you through a full body scan. This will help you to tune into your physical sensations and connect mind and body at the start of your day. You can practice in bed, in a chair or on a meditation cushion. All you need is a quiet space where you will not be disturbed. Make sure to wear a jumper or cover yourself with a blanket as your body temperature can drop during meditation. It’s preferable to listen using headphones for the best experience.

If you try out this guided morning mindfulness meditation, let me know how you feel afterwards in the comments below. And why not share this practice with friends and family who could benefit from this practice? Wishing you a wonderful start to the week and thank you for meditating with me this morning.

If you live in Athens and want to join me for group yoga classes, you can check the schedule and book your space HERE.

Until next time, Namaste…

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
  • If you liked this post, follow my blog or subscribe by email to receive updates on new content
  • Follow me on Instagram and Facebook for daily updates and inspiration

Book your consultation now

why diets don't work

Real health #15 The epidemic of burn out and adrenal fatigue

1 Comment

Long before COVID19, there was already another epidemic silently over-taking the world. Adrenal fatigue aka burn out or the “21st century stress syndrome” is a condition which probably affects millions of people but often goes undiagnosed or untreated because it is just seen as normal in our busy society. Have you ever felt totally exhausted, overwhelmed and like you just can’t handle the stresses of life? Maybe you have experienced it already. Burn out is a phrase people often use lightly but it can actually be pretty serious and have a huge impact on your life and health.

Adrenal fatigue or burn out is the effect of being too stressed over a long period of time. Our nervous systems are only supposed cope with a certain amount of stress and pressure and usually for only a short duration. Our fight or flight responses are designed to give us a quick burst of stress hormones to help us to get out of a dangerous situation and then to relax and go back to baseline once the danger has passed. These days we are constantly bombarded with stressors, from news alerts direct to our phone to high-pressure jobs which demand us to be switched on and ready to respond for most of the day. Our adrenal glands are constantly pumping out cortisol and adrenalin to help us to cope and survive the day. Combine this with too much caffeine, unhealthy habits and poor self-care and you have a recipe for burn out.

I shared my own experiences with adrenal fatigue and insomnia in a previous post. It really is something that is close to my heart as it had a huge impact on my life. I couldn’t sleep, I was experiencing all sorts of weird physical symptoms and I had nearly constant brain fog. I was able to push through and keep up my job, studies and some form of a social life but everything felt like so much effort. On the outside I probably seemed like I had it altogether but I looked completely exhausted and inside I felt drained. Even fun things became a chore and I just wanted to hide away. Luckily I was able to get myself out of the hole and now I want to help others who are struggling with the same thing as I know it’s such a dark place to be.

How to recognise burn out or adrenal fatigue

Often the symptoms of burn out start gradually. You hit snooze a couple of extra times in the morning, you feel more tired throughout the day and you start to lose interest and motivation for your work or your daily activities. Over time it can gradually get worse to the point where you don’t feel like yourself anymore. Some symptoms to watch out for:

  • Feeling tired even after a good nights sleep
  • Not being able to fall asleep or stay asleep (insomnia)
  • Low energy and lethargy
  • Loss of interest in work and hobbies
  • Feeling heavy and achy, especially in your legs
  • Not wanting to socialise and preferring to be alone
  • Blood sugar issues, craving sweets and crashing an hour after a high carbohydrate meal
  • Craving salty foods more than usual
  • Relying more on coffee and tea to get through the day
  • Feeling zoned out or “brain fog”

What to do if you have burn out or adrenal fatigue

The most important thing to do first is to identify your stressors. Take some time to reflect on all areas of life including work, family, relationships, hobbies, diet, exercise and creative projects. Make two lists, one of the things that steal your energy and the other of things that boost your energy. Once you have your lists, you can make a plan for how you will decrease the “energy stealers” and how you will increase the “energy boosters” in your life. Some things will be harder than others but start with a few of the low-hanging fruit and notice the impact it has on your overall wellbeing. Then move onto the more challenging things on the list.

Energy stealersEnergy boosters
Working 2 hours overtime a dayTaking a full hour lunch break
Responding to email notifications immediately 5 minutes of deep breathing
Drinking coffee in the afternoonDrinking more water
Speaking on the phone with X friendGoing to a dance class

Another really important thing is planning and organizing. Being reactive and responsive is one thing that keeps us constantly on alert. Maybe you work in the emergency services where you have to be ready to respond at all times, but if you work in an office job, feeling like you have to react and respond to every phone call or email right away could be contributing to your stress and feelings of burn out. If you can, try turning off your email notifications and setting a couple of windows throughout the day to go in and check your inbox. Use your calendar to block out time windows for specific tasks and try to stay focused. Being interrupted and distracted by multi-tasking uses up a lot of brain power! Keeping a task list with both to-do today and a “later list” can be helpful for prioritizing so that you don’t spend your day fire-fighting small tasks and can actually get something done which helps you to feel accomplished.

Next up is getting true rest and downtime. You might think you are resting and relaxing when you are watching TV or Youtube videos but your brain is still being active and stimulated. If you are suffering from burn out, you want to try to get yourself into a deep relaxation state at least once a day, more if you can. You can do this by lying down and listening to relaxing music or a guided meditation, sitting outside or going for a slow, mindful walk, taking the time to stretch out your body or having a bubble bath. These things might feel difficult, especially if you are in the stressed phase of adrenal fatigue where you are stuck on high alert mode. It might feel challenging to sit and do nothing, you might feel like you are wasting time and you should be doing something productive, you might feel agitated and restless in your body or your thoughts might start to go crazy once you let go of busyness and find stillness. All of these are signs that you need to stick at it!

Let yourself feel the agitation and notice any thoughts and resistance that comes up. Stay with the feelings and wait until the dust settles. If you are feeling physically restless, yoga or moving your body to music can be a great way to release some of that trapped energy and soothe your nervous system enough that you are able to let go and allow yourself to be still and relaxed. You’ll know you are there once you start to feel your body melt and your mind drift. You want to be in that almost-sleep brain state where you aren’t actively thinking or planning and thoughts can drift in and out of your mind. This is such a healing state to be in for anyone with burn out as the parasympathetic nervous system state is engaged and the adrenals are able to rest and recharge.

Taking time to relax a few times throughout the day is like emptying your “stress cup”. Imagine your stress capacity being a glass and every stressor throughout the day adds a drop or a splash of water to the cup. Once the cup is full and starts to overflow, you are going to be experiencing a state of stress or over-whelm. Taking breaks to breath deeply, go outside or just to be with yourself is like emptying out a bit of that water to give you more space in your cup i.e. more capacity to deal with stress. The idea is to keep the level as low as possible, either by reducing the inputs (stressors) or increasing the outputs (relaxing activities). If you can reach the end of the day with your cup half empty then you are on the right path to healing your adrenals and recovering from burn out. Having a solid morning routine including yoga, breathwork and meditation can also be a way to strengthen your nervous system and increase the capacity of your stress-cup over time.

Over to you…

So those are my thoughts on adrenal fatigue and tips on how to recover. Let me know in the comments below your experiences with burn out and how it has affected your life.

  • If you want to follow along with this Real Health January series, like this post, check out the recommended posts below and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

Other posts you might like

Why calorie restricted diets don't work

Adrenal fatigue and burn out, the epidemic

3 Comments

Long before COVID19, there was already another epidemic silently over-taking the world. Adrenal fatigue aka burn out or the “21st century stress syndrome” is a condition which probably affects millions of people but often goes undiagnosed or untreated because it is just seen as normal in our busy society.

Have you ever felt totally exhausted, overwhelmed and like you just can’t handle the stresses of life? Maybe you have experienced it already. Burn out is a phrase people often use lightly but it can actually be pretty serious and have a huge impact on your life and health.

What is adrenal fatigue?

Adrenal fatigue is the effect of being too stressed over a long period of time. Our nervous systems are only supposed cope with a certain amount of stress and pressure and usually for only a short duration. Our fight or flight responses are designed to give us a quick burst of stress hormones to help us to get out of a dangerous situation and then to relax and go back to baseline once the danger has passed.

Unfortunately, these days we are constantly bombarded with stressors. From news alerts direct to our phone to high-pressure jobs which demand us to be switched on and ready to respond for most of the day. Our adrenal glands are constantly pumping out cortisol and adrenalin to help us to cope and survive the day. Combine this with too much caffeine, unhealthy habits and poor self-care and you have a recipe for adrenal fatigue.

The literal idea of a gland becoming tired is disputed by medicine. I am not here to say whether adrenal fatigue is “real” or not. But the functional state of chronic exhaustion which comes after a long period of stress cannot be denied. And more and more of us are experiencing the symptoms. Whether you call it adrenal fatigue, burn out or any other name doesn’t really matter.

How to recognise burn out or adrenal fatigue

Often the symptoms of burn out start gradually. You hit snooze a couple of extra times in the morning, you feel more tired throughout the day and you start to lose interest and motivation for your work or your daily activities. Over time it can gradually get worse to the point where you don’t feel like yourself anymore.

Some symptoms of adrenal fatigue to watch out for:

  • Feeling tired even after a good nights sleep
  • Not being able to fall asleep or stay asleep (insomnia)
  • Low energy and lethargy
  • Loss of interest in work and hobbies
  • Feeling heavy and achy, especially in your legs
  • Not wanting to socialise and preferring to be alone
  • Blood sugar issues, craving sweets and crashing an hour after a high carbohydrate meal
  • Craving salty foods more than usual
  • Relying more on coffee and tea to get through the day
  • Feeling zoned out or “brain fog”

The symptoms experienced depend on the stage of adrenal fatigue. Dr Lam, adrenal fatigue expert, writes in detail about this. Stage 1 is the state of chronic stress and elevated cortisol levels. Often this stage can be ignored and pushed through using stimulants such as caffeine, sugar and high fat junk foods which stimulate the nervous system.

During stage 2 you will likely experience increasing fatigue as cortisol levels are no longer able to keep up with the demand. Stimulants may no longer work and increasing levels of will power are needed to make it through the day. You might experience other symptoms such as insomnia or PMS. By stage 3 you feel like the walking dead! This represents total collapse, when you no longer can function normally.

My experience with adrenal fatigue

I shared my own experiences with adrenal fatigue and insomnia in a previous post. It really is something that is close to my heart as it had a huge impact on my life. I couldn’t sleep, I was experiencing all sorts of weird physical symptoms and I had nearly constant brain fog. I was able to push through and keep up my job, studies and some form of a social life but everything felt like so much effort.

On the outside I probably seemed like I had it altogether but I looked completely exhausted and inside I felt drained. Even fun things became a chore and I just wanted to hide away. Looking back I was probably at stage 2 of adrenal fatigue. Luckily I was able to get myself out of the hole and now I want to help others who are struggling with the same thing. I know it’s such a dark place to be and I want to give hope that recovery is possible!

What to do if you have burn out or adrenal fatigue

1. Identify stressors

The most important thing to do first is to identify your stressors. Take some time to reflect on all areas of life including work, family, relationships, hobbies, diet, exercise and creative projects. Make two lists, one of the things that steal your energy and the other of things that boost your energy.

Once you have your lists, you can make a plan for how you will decrease the “energy stealers” and how you will increase the “energy boosters” in your life. Some things will be harder than others but start with a few of the low-hanging fruit and notice the impact it has on your overall wellbeing. Then move onto the more challenging things on the list.

Energy stealersEnergy boosters
Working 2 hours overtime a dayTaking a full hour lunch break
Responding to email notifications immediately 5 minutes of deep breathing
Drinking coffee in the afternoonDrinking more water
Speaking on the phone with X friendGoing to a dance class

2. Get organised

Another really important thing is planning and organizing. Being reactive and responsive is one thing that keeps us constantly on alert. Maybe you work in the emergency services where you have to be ready to respond at all times, but if you work in an office job, feeling like you have to react and respond to every phone call or email right away could be contributing to your stress and feelings of burn out.

If you can, try turning off your email notifications and setting a couple of windows throughout the day to go in and check your inbox. Use your calendar to block out time windows for specific tasks and try to stay focused. Being interrupted and distracted by multi-tasking uses up a lot of brain power! Keeping a task list with both to-do today and a “later list” can be helpful for prioritizing so that you don’t spend your day fire-fighting small tasks and can actually get something done which helps you to feel accomplished.

3. Rest fully

Next up is getting true rest and downtime. You might think you are resting and relaxing when you are watching TV or Youtube videos but your brain is still being active and stimulated. If you are suffering from burn out, you want to try to get yourself into a deep relaxation state at least once a day, more if you can. You can do this by lying down and listening to relaxing music or a guided meditation, sitting outside or going for a slow, mindful walk, taking the time to stretch out your body or having a bubble bath.

These things might feel difficult, especially if you are in the stressed phase of adrenal fatigue where you are stuck on high alert mode. It might feel challenging to sit and do nothing, you might feel like you are wasting time and you should be doing something productive. You might feel agitated and restless in your body or your thoughts might start to go crazy once you let go of busyness and find stillness. All of these are signs that you need to stick at it!

Let yourself feel the agitation and notice any thoughts and resistance that comes up. Stay with the feelings and wait until the dust settles. If you are feeling physically restless, yoga or moving your body to music can be a great way to release some of that trapped energy and soothe your nervous system enough that you are able to let go and allow yourself to be still and relaxed.

You’ll know you are there once you start to feel your body melt and your mind drift. You want to be in that almost-sleep brain state where you aren’t actively thinking or planning and thoughts can drift in and out of your mind. This is such a healing state to be in for anyone with burn out as the parasympathetic nervous system state is engaged and the adrenals are able to rest and recharge.

4. Let go of stress

Taking time to relax a few times throughout the day is like emptying your “stress cup”. Imagine your stress capacity being a glass and every stressor throughout the day adds a drop or a splash of water to the cup. Once the cup is full and starts to overflow, you are going to be experiencing a state of stress or over-whelm. Taking breaks to breath deeply, go outside or just to be with yourself is like emptying out a bit of that water to give you more space in your cup i.e. more capacity to deal with stress.

The idea is to keep the level as low as possible, either by reducing the inputs (stressors) or increasing the outputs (relaxing activities). If you can reach the end of the day with your cup half empty then you are on the right path to healing your adrenals and recovering from burn out. Having a solid morning routine including yoga, breathwork and meditation can also be a way to strengthen your nervous system and increase the capacity of your stress-cup over time.

Over to you..

  • Comment: Have you ever experienced adrenal fatigue or burn out? How did it affect you?
  • Like this post and share to support my business
  • Follow my blog for more posts on nutrition, yoga and holistic health
I want to improve my health!

Real health #14 The power of a morning routine for mental health

6 Comments

Imagine this scenario… you wake up at 7.45am, 15 minutes before you need to start work, you rush to have a shower and get dressed, switch the TV onto the news channel, make yourself a coffee then turn your laptop on and start working through the 200 new emails in your inbox. Or maybe you wake up, lie in bed for half an hour scrolling social media then jump into your car and join the hour long traffic jam via the Starbucks drive through. By 10am you are feeling ravenous so you grab a chocolate bar or pastry that you can eat at your desk and maybe another coffee to keep you going for a couple of hours. How do you think you will feel by the time your lunch break arrives? Probably frazzled, ravenous and irritable! How we start our morning can set the tone for our entire day.

Now think about an alternative scenario… you set your alarm for 7am so you have an hour to spare until you start work. You take a few deep breaths before getting out of bed then go and brew your coffee or tea, pour it into your favourite mug and take 15 minutes to sit and enjoy it slowly, taking some time to tune into your body and how you are feeling, maybe making a to do list or writing in your journal or chatting with your partner or kids. You have your shower, playing some music in the background, and get dressed for the day. You still have a bit of time before work to prepare yourself a healthy, filling breakfast before switching on your laptop or heading out to work. At 10am you are ready for a break, so you go outside for some fresh air or a 10-minute walk and grab a piece of fruit for a little boost on the way. How do you think you would feel after a morning like that? Probably much more energetic and positive!

Ok I’ll stop with the Bridget Jones references now, but you get the idea. I know it might seem idealistic, but I’m not talking about creating a picture-perfect Instagram worthy artsy morning routine every day. I am talking about some really simple changes that you can implement into your life which have huge results. If taking an hour for yourself in the morning is unrealistic, even half an hour or 20 minutes can be enough to totally shift your mindset for the day ahead. It’s so easy to fall into the trap of the first scenario. We lead such busy lives these days that we can feel like we don’t have time for a slow morning routine, or we are so exhausted that even getting up 20 minutes early feels impossible. The reason I am writing this post today is because this morning I was in such a rush to go out for an appointment I totally skipped my morning routine and now I am feeling it!

The morning is such a precious time of the day for you to start building your energy. You wake up after a nights’ sleep replenishing your “energy credit” for the day. From there on it’s your choice how you prioritise where and how you spend that energy. Every action you take either depletes or builds on your energy reserves. There are some things we can’t avoid but why not preserve our energy where we can? Slowing down, being mindful and avoiding information overload from the TV, phone and the internet during the first part of our day can help to reduce some of the “mini-stresses” which deplete our energy before the day has even begun. And adding in activities that boost your energy reserves like yoga, meditation and breathing exercises can help us to feel energised and motivated for the day ahead.

I’ve used the idea of creating an energy bubble with my health coaching clients and it really works. If you have a busy and stressful day ahead, you hate your job or you are dealing with difficult people, taking time for yourself in the morning can really help you to raise your energy and mood and things become much easier to handle. It might seem selfish to put your own needs and self-care at the top of your to-do list for the day, but I am telling you now that if you want to be your most energetic and happy self, you need to do just that. I’m not saying to focus on yourself at the expense of everyone and everything else. But I am saying that you need to prioritise a few things that keep you feeling good in order to show up at your best for the other demands of your life.

So, today’s challenge is to spend some time thinking about the things that you genuinely enjoy that leave you feeling energised and alive.

I’ve listed some examples below that fall into 4 categories: physical, sensual, creative and spiritual. Feel free to use these as inspiration to create your own list. Try to fit at least one thing from your list into your morning routine each day and notice the impact on your energy and mood and you never know, once that becomes a habit you might be tempted to add more!

PhysicalSensualCreativeSpiritual
Walking
Stretching/yoga
Dancing		Fresh air/sun
Mindful shower
Upbeat music		Drawing
Writing
Playing music		Journaling
Prayer
Meditation

Over to you…

I hope you enjoyed this article on the power of a morning routine. Let me know in the comments below your thoughts favourite morning routine ideas in the comments below.

  • If you want to follow along with this Real Health January series, like this post, check out the recommended posts below and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

Other posts you might like

Morning routine for mental health

7 Comments

Today I want to talk about the power of a morning routine for mental health. Let’s start by imagining this scenario… you wake up at 7.45am, 15 minutes before you need to start work, you rush to have a shower and get dressed, switch the TV onto the news channel, make yourself a coffee then turn your laptop on and start working through the 200 new emails in your inbox.

Or maybe you wake up, lie in bed for half an hour scrolling social media then jump into your car and join the hour long traffic jam via the Starbucks drive through. By 10am you are feeling ravenous so you grab a chocolate bar or pastry that you can eat at your desk and maybe another coffee to keep you going for a couple of hours. How do you think you will feel by the time your lunch break arrives? Probably frazzled, ravenous and irritable! How we start our morning can set the tone for our entire day.

Now think about an alternative scenario… you set your alarm for 7am so you have an hour to spare until you start work. You take a few deep breaths before getting out of bed then go and brew your coffee or tea, pour it into your favourite mug and take 15 minutes to sit and enjoy it slowly, taking some time to tune into your body and how you are feeling, maybe making a to do list or writing in your journal or chatting with your partner or kids.

You have your shower, playing some music in the background, and get dressed for the day. You still have a bit of time before work to prepare yourself a healthy, filling breakfast before switching on your laptop or heading out to work. At 10am you are ready for a break, so you go outside for some fresh air or a 10-minute walk and grab a piece of fruit for a little boost on the way. How do you think you would feel after a morning like that? Probably much more energetic and positive!

Ok I’ll stop with the Bridget Jones references now, but you get the idea. I know it might seem idealistic, but I’m not talking about creating a picture-perfect Instagram worthy artsy morning routine every day. I am talking about some really simple changes that you can implement into your life which have huge results. If taking an hour for yourself in the morning is unrealistic, even half an hour or 20 minutes can be enough to totally shift your mindset for the day ahead.

It’s so easy to fall into the trap of the first scenario. We lead such busy lives these days that we can feel like we don’t have time for a slow morning routine, or we are so exhausted that even getting up 20 minutes early feels impossible. The reason I am writing this post today is because this morning I was in such a rush to go out for an appointment I totally skipped my morning routine and now I am feeling it!

The morning is such a precious time of the day for you to start building your energy. You wake up after a nights’ sleep replenishing your “energy credit” for the day. From there on it’s your choice how you prioritise where and how you spend that energy. Every action you take either depletes or builds on your energy reserves. There are some things we can’t avoid but why not preserve our energy where we can?

Slowing down, being mindful and avoiding information overload from the TV, phone and the internet during the first part of our day can help to reduce some of the “mini-stresses” which deplete our energy before the day has even begun. And adding in activities that boost your energy reserves like yoga, meditation and breathing exercises can help us to feel energised and motivated for the day ahead.

I’ve used the idea of creating an energy bubble with my health coaching clients and it really works. If you have a busy and stressful day ahead, you hate your job or you are dealing with difficult people, taking time for yourself in the morning can really help you to raise your energy and mood and things become much easier to handle. It might seem selfish to put your own needs and self-care at the top of your to-do list for the day, but I am telling you now that if you want to be your most energetic and happy self, you need to do just that.

I’m not saying to focus on yourself at the expense of everyone and everything else. But I am saying that you need to prioritise a few things that keep you feeling good in order to show up at your best for the other demands of your life.

Today’s challenge: Design your morning routine for mental health

So, today’s challenge is to spend some time designing your morning routine for mental health. Think about the things that you genuinely enjoy that leave you feeling energised and alive. I’ve listed some examples below that fall into 4 categories: physical, sensual, creative and spiritual. Feel free to use these as inspiration to create your own list.

Try to fit at least one thing from your list into your morning routine each day and notice the impact on your energy and mood and you never know, once that becomes a habit you might be tempted to add more!

PhysicalSensualCreativeSpiritual
Walking
Stretching/yoga
Dancing		Fresh air/sun
Mindful shower
Upbeat music		Drawing
Writing
Playing music		Journaling
Prayer
Meditation

Over to you…

  • Comment: Have you ever experienced a low metabolism? How did it affect you?
  • Like this post and share to support my business
  • Follow my blog for more posts on nutrition, yoga and holistic health
I want to improve my health!

Other posts you might like

The power of a morning ritual during a crisis

2 Comments

I have known about the power of the “morning ritual” for a while now and it was a key part in my healing from hypothalamic amenorrhea and adrenal fatigue, but with work and other commitments its very easy for this to fall by the wayside. With the current global drama that is sweeping the planet right now, getting back to a morning routine has really helped to reduce my anxiety levels and help me to cope. It’s such a bizarre situation that I never would have imagined could happen in my lifetime but here we are.

In the first week of lockdown I was glued to the news, switching on the TV first thing in the morning to see the latest updates whilst drinking my coffee. I didn’t realise but this was the worst thing I could possibly do. Right after waking up, stressing out my mind and body with scary information and a caffeine hit on top sent me on an anxiety rollercoaster for the rest of the day. As someone with a sensitive nervous system, I tend to easily get overwhelmed and overstimulated. Maintaining my hormonal health is a priority for me so when I started noticing symptoms of cycle imbalance, I pretty quickly realised I needed to find a better way to start my day if I wanted to stay healthy and sane during this crisis.

However, I also can easily fall into a perfectionistic, over-controlling mindset so I knew that a prescriptive morning ritual was not what I needed. This is a really great time to embrace the intuitive, fluid feminine energy rather than the rigid, inflexible masculine. So rather than set out exact steps of what to do each morning, I thought about the building blocks that make up a healthy morning routine and now I use these as the foundation to create a unique ritual each morning to start my days off on the right foot.

  1. Hydration

Getting some sort of fluid into my body first thing in the morning always helps me to wake up and feel energised. I know a lot of people prefer to just go straight into breakfast in the morning but I always wake up with a dry mouth and I am so used to this now I can’t imagine staring my day without it. I don’t think it’s necessary to drink a litre of water or anything crazy but just a small cup of something is great to wake up my digestive system and feel refreshed. What I drink depends on the day but its usually either lemon water, green/herbal tea, a smoothie or plain water. I still drink a coffee most days but I make sure its later in the morning to allow my body to wake up naturally.

     2. Quiet time 

Having a moment of stillness and quiet is really important. We spend most of our days being bombarded with information either from the news or social media and it’s very easy to distract ourselves by constantly seeking stimulus. I’m not saying that we should (or could) avoid this altogether but giving myself the gift of 30-60 minutes of quiet time in the morning has done wonders for my stress levels during the day. Again it depends on the day but I will use this time either to read, play with my cat, write in my journal, meditate or just sit and watch out of the window. I just do whichever or a combination of these depending on how I’m feeling each day.

3. Movement

The last thing I like to do before getting on with whatever activities I have for the day is to move my body. I am generally not in the mood for intense exercise early in the morning but going for a walk in the park outside my house or a gentle yoga practice is a great way to refresh my mind, wake me up and reduce muscle stiffness after a night’s sleep. I was resistant to practicing yoga in the morning for a long time as I preferred to do it later in the day when my muscles were warmer and I felt less stiff. But I’ve started to enjoy doing a short practice first thing and then on the days I feel like doing a longer or more intense practice doing this at lunchtime or early evening.

I’ve actually enjoyed following yoga practices on youtube lately. Even though I’m a qualified yoga teacher there is something soothing about being guided through a sequence and it allows me to really relax and melt into the flow rather than thinking about what comes next. Plus it’s great to see other teaching styles and get inspiration for developing my own lessons for when this quarantine is finally over! Some of my favourite morning yoga flows:

The Mindful Movement: https://www.youtube.com/watch?v=TQiMhQ9DO_A

Yoga Upload: https://www.youtube.com/watch?v=GvfHJ9dJXak

Yoga with Adriene: https://www.youtube.com/watch?v=Z-Q7H8afamg

Cat Meffan: https://www.youtube.com/watch?v=EFw7wOqLJO0

I hope this gives you some inspiration for how you can start your day off on the right foot. Let me know your morning routine or if there are any other morning yoga flows that you enjoy as I am always looking for new teachers to follow 🙂 P.S I look hench on this photo.. who said yoga is easy??

morning yoga

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
  • If you liked this post, follow my blog or subscribe by email to receive updates on new content
  • Follow me on Instagram and Facebook for daily updates and inspiration

Book your consultation now