Win the Morning and Win the Day

Positioning yourself mentally, physically and spiritually to win the day.

Do you ever feel like you can’t get ahead?  Are you tired or sluggish and can’t seem to get energized? Are you constantly putting out fires and feel overwhelmed with the situations that confront you? 

For those of you who answered “yes” to any of the above questions, I encourage you to analyze your morning routine.  A common problem I see with my clients who struggle with any of the above is that they are not providing themselves with ample time in the mornings to prepare for the day ahead. When we discuss their morning routines, a common pattern I see is that they wake up, rush to get the kids going, immediately grab a cup of coffee and probably some sugar processed “breakfast” and head out the door. This scenario is a recipe for anxiety and stress.

Taking control of your mornings will help you take control of your day. Implementing a morning routine allows you to center yourself before the day begins and provides you with a sense of accomplishment and energy to remain productive throughout the day.  Everyone’s morning routines will differ based on what works for them. However, the most successful routines are centered around the following pillars: physical, mental, and spiritual well-being.

Before we jump into the pillars that shape a productive morning routine, it is important to note that a productive morning actually begins the night before.  It is important to get as close to eight hours of quality sleep as you can. I recommend turning off all electronics an hour before bed and use this time in bed with your loved one or reading a book.  For optimal sleep, you need a cold dark room.  Set your thermostat below 70 and use an eye mask if you need to.  Another often missed aspect of sleep is your breathing.  If you find yourself waking up multiple times during the night or waking up groggy with a dry mouth, it is likely you are breathing through your mouth all night. This is detrimental to your overall health and can lead to issues such as sleep apnea.  I use mouth tape from Somnifix to ensure that I am breathing through my nose while I sleep. It drastically improves your sleep.  Check out this article to learn more.  Once you have your night down, you will be set for the morning. 

Physical

Immediately upon waking, your body needs hydration.  Start your day with 12 ounces of water with a pinch of Himalayan salt and a lime.  The salt will give you minerals to keep you hydrated and the lime will improve digestion.

After laying flat all night, your body will need to move. My routine focuses on opening up the joints and tight muscles with stretching and flowing movements.  I move all of my joints through their range of motion and focus on improving mobility. This primes the pump, allowing the joints and muscles to wake up after a night’s rest. 

The next limb on the physical tree is sunlight.  All you need is 10 minutes to help set your circadian rhythm for the day.  This is a great time to walk your dog if you have one. A morning walk will get early movement and morning sun to get your day going.

Spiritual

Incorporating a spiritual practice in the morning will help set the tone for your day. For example, I begin my day with breathwork and meditation where I ponder on a few questions such as:  How deep is my breath going?  What thoughts keep popping into my head?  How do I feel compared to other days?  Am I stressed or relaxed?  Am I having trouble focusing on my breath?  What am I grateful for?

Pondering on the answers to these questions allows me to center my mind and get in touch with my body.  It also helps me focus throughout the day and not allow stress to take over.  The key to your spiritual time is sitting in quiet contemplation.  You can even do this in the shower if you need to.  Give yourself five minutes to see how it changes your mood.

When you arise in the morning, think of what a precious privilege it is to be alive; to breathe, to think, to enjoy, to love. – Marcus Aurelius

Mental

A mental practice consists of creating and consuming real knowledge as opposed to the news or social media.   For example, when I finish my breathwork and meditation, I move into my journaling practice where I write about my Spiritual experience and any thoughts that pop into my head.  I use this exercise as a brain dump, releasing my subconscious and anything that is on my mind.

In addition to the above, I write three things I am grateful for each day.  These aren’t always big things and sometimes is as simple as   the smell of coffee.  My goal is to think of different things every day.  This helps train my brain to seek out positive experiences and aspects on life throughout the day.  Lastly, I write down goals I would like to accomplish during the day and a few affirmations.

After I finish writing, I read from a book or listen to a podcast while I make breakfast. Reading allows me to introduce and apply beneficial information from great minds throughout history to my life.  The first information I consume needs to be beneficial, educational and allow me to grow.  I do not want my brain to take in the latest hysteria on the news or mindless social media.   

My routine takes me less than an hour and is the most beneficial time of the day for me. After all of this, my mind, body and spirit are ready to face the day head on.

To Sum it Up

If you are looking to start a morning routine, I advise coming up with a morning routine that incorporates the three pillars discussed above.   If you are having trouble getting movement during the day, start stretching.  If you are stressed, try breathwork and meditation.  If the thoughts in your head are getting in the way, try journaling.  The key is to start small and build.  Win the morning and you will win the day!

Call to Action

If you are struggling to get your day started off on the right foot, sign up for a free 15 minute call and take the next steps in taking control of your life.  If you are looking for to develop tools to improve your health and performance, check out Symmetry’s NEW online Introduction to Breath and Performance course.  This course is designed to guide you through multiple techniques to improve your breath, mindset and life.  You can also join us for a virtual breath class, live or recorded.  It is time for you to change your breath and your life.