Mornings can either make or break your entire day. There, I said it.
The you that hits snooze seven times, rolls out of bed, grabs a quick cup of coffee and bolts for the door *fingers crossed your sweater isn’t inside out* is in a completely different headspace for your first client than the you that wakes up with plenty of time to not only get your “have to” tasks done but intentionally prepare for the day.
If you are regularly showing up for your first client, frazzled with a half eaten granola bar on your desk, oooor you think you could use some fine tuning to your morning routine - check out my best tips below!
Elevate Your Morning Routine Tips:
Wake up at the same time each day
As odd as this sounds, a consistent wake time actually contributes to better quality of sleep. Significant differences between wake time each day “confuses your biological clock in just the same way — in fact, sleep doctors sometimes call this “social jet lag”” according to Dr. Ong. Waking up at the same time each day is also linked to improved alertness, less irritability, brighter mood, and better memory!
Stop the Snooze
Let’s cut to the chase - hitting the snooze button disrupts your REM sleep and prevents our bodies from getting restorative sleep according to Dr. Reena Mehra, M.D., M.S., Director of Sleep Disorders Research at Cleveland Clinic. Those 5-10 extra minutes of sleep can leave you feeling drowsy for the rest of the day! As much as our beds feel ahh-mazing, definitely not worth it for the energy it will suck out of your day!
Make your bed
Have you heard this commencement speech from Admiral William McRaven at the University of Texas at Austin? It’s under 20 minutes and SO GOOD. It’s actually what made me get super serious about making my bed every morning - and from personal experience I can tell you, it makes a difference. It’s not just me either! A survey from Sleep Brand Mattress found that 82% of people who made their bed felt they had a more productive day. Less than 2 minutes (okay - unless you have a million throw pillows then a little bit more) is definitely worth the return on investment.
Have clear intentions
If your brain has to make a million decisions your concentration, energy, and focus tanks. You need to get clear and specific on what needs to be completed - both realistically (hello brushing teeth!) and for mental, social, and physical health. Are you more regulated and focused if you meditated or exercised before you started your day? What about sitting down at an actual table with breakfast vs. grabbing a granola bar (okay maybe just a coffee) to go?
A good morning starts with a good night
Really think about what you can do the night before to make things seamless in the morning. Is it packing a lunch ahead of time, prepping the coffee on autostart (my personal favorite), or picking out your outfit for the day. Let your evening self be kind to your morning self.
Do the exact same thing every single morning. Find a routine, rhythm, or combination that works for you and repeat, repeat, repeat. When our brains know what to expect we battle one of the biggest threats to our nervous system - the unknown. When we are able to help our brains and bodies know exactly what to expect, every day we decrease the anxiety and distress that most often comes up in transitions where we need to make decisions about “what next”.
Interested in what other successful people, like President Obama or Steve Jobs, do during their morning routines? Check out these articles here and here!
Aaaand if you say you're not a morning person? Well...everyone has their own version of “morning”. That little slice of time between when you wake up and when you start your work day. And that my friends is where the gold happens!
Looking to level up your mornings and create a more intentional morning routine? Join me in this mini 5 part email course to Elevate Your Morning Routine, getting you to ideal mornings HERE!
Now, what the heck is an email course? I’m glad you asked! I’ll be sending you several emails over the course of the week to guide you through your Elevate Your Morning Routine workbook with simple, easy to digest steps! All of the emails are packed with the essentials that you need to know and of course a giant boost of support. Come join me HERE!
And if you are in the mood drop a comment below about your "must have" in your morning routine!
Let's Connect - click here to join my email list!
I'm Ann Meehan, an LPCC, RPT-S, and EMDR Consultant. I help other therapists grow in their passions as play therapists, trauma therapists,and child and adolescent therapists.