Why is a morning routine important? How you start your day is a pretty good indication of how your day will go. When you start out with the best mindset, body preparation and emotional stability, you’ll be able to weather any storm that life throws at you.
Especially when you’re in the midst of changing your life for the better: improving your attitude toward yourself and your life, getting that promotion, starting a business, losing weight, getting fit, building a solid relationship or repairing a broken one — you need to be at your best each and every day.
Start every morning feeling positive, invincible, with the Morning Coach 5 Step Morning Routine for Success. Because there are only five steps to your successful morning habits, you’ll be able to achieve the whole program in just a matter of weeks. Once these morning rituals are embedded in your life, they will be second nature and set you on the path to the life you’ve only imagined you could live.
Morning Coach 5 Step Morning Routine for Success
1) Get a Good Night’s Sleep
2) Get Hydrated – start your day with Lemon Water
3) Get moving — go outside for a short walk
4) As you walk, Listen to Morning Coach
5) Focus on the Positive… Because what we focus on expands!
1. Get a Good Night’s Sleep
When you wake up groggy — angry at that rude alarm clock that ruined your sweet dream, it’s already a bad start. Use these tips to start your positive morning ritual before you go to sleep at night.
- Go to bed at the same time every night
Set an alarm about a half hour before you want to hit the pillow, and create a predictable bedtime routine. If you need more time to get everything ready for a successful morning, set your alarm earlier. Don’t put off a task or chore that complicates your morning — prepare your lunch or pick out your clothes for the next day so your morning flows smoothly, effortlessly.
- Disconnect from the Internet and electronics
When the alarm goes off, the first thing you need to do is disconnect from the Internet, and turn off all of your electronic screens – big and small
The light emitted by TV screens, computers, tablets, and phones really screws up your production of melatonin, making falling and staying asleep more difficult.
- Turn the lights down low
Low dim light tells your body that it’s time for sleep. You might even try a bedtime lamp with a red bulb. Like firelight, the red light can help you see, but not disrupt your natural body rhythm.
- Count your blessings
Spend 15 minutes counting your blessings. Make a list of the good things that happened today, this week, this year. Just focus on your wins and successes — nothing else matters at this time of night.
- Savor the good in your life as you fall asleep
When you lay your head on the pillow, you want to be savoring the energy and vibration of the good in your day and in your life.
- Use music or meditation audio to help slow negative thoughts
Cue up some music or meditation to help your mind relax and let go of your busy day.
- Read fiction
If you need entertainment or diversion at bedtime, read some fiction. Nonfiction activates the mind and disrupts rest. Fiction tends to relax the mind and allows you to shift your focus from the worries of the day.
- Keep a notebook by your bed to help keep your mind clear
When you have thoughts that keep you awake at night, write them in the notebook and forget about them until the next day. The key is to find peace by letting go of the things you’re holding onto in your mind.
- Anticipate and Expect the Best
Tomorrow is going to be a GREAT day!
2. Get Hydrated – Start Your Day with Lemon Water
When you wake up in the morning, you’re dehydrated. You probably haven’t had anything to drink for seven or eight hours. Start your day with a glass of warm or room-temp lemon water. Some people use apple-cider vinegar rather than lemon, and some just drink the water “straight”. It’s the water that’s important, but there are solid reasons to add the lemon.
- Shift Your Body into a State of Abundance
You wake up dehydrated. Your body can’t verbalize it, but it’s in a state of lack. When you give your body water upon arising, you trigger a feeling of abundance, safety, and well being. It makes sense right? Easy access to clean, fresh water creates a feeling of safety and security at a very primitive and subconscious level.
- Natural Energizer
Lemon water hydrates and oxygenates the body, leaving you feeling refreshed and energized for quite some time. Once our hydration survival needs are met, the body can release that “hunting for water” energy for more creative tasks.
- Get your Vitamin C and Potassium
Vitamin C boosts the immune system and protects us from cell damage. Potassium is used for nerve-muscle communication and transporting nutrients and waste. It also can counter the effect of salt on blood pressure.
- Improve Your Digestion
Vitamin C also can improve your digestion. The acid in the lemon can help to supplement our digestive acids, which start to decline as we get older. Research has shown that indigestion might actually be caused from too little acid, rather than too much.
- Prevents Oxidation
Lemons contain phytonutrients which have powerful antioxidant properties. Think of oxidation like “rust”. It’s not good to be “rusty”, so we need antioxidants to clear out the rust.
- Can Help Prevent Kidney Stones
Some people don’t have enough citric acid in their urine. This deficiency allows kidney stones to form. Lemon water can help. The extra hydration also helps by flushing the kidneys of toxins.
- Helps to Rebalance the Body Towards an Alkaline State
Most foods have either alkaline or acid properties. Interestingly, while lemons are acid, they have an alkalizing effect on the body.
- Jumpstart Your Metabolism
When you sleep your body is the repair and recover mode. Drinking lemon water upon arising helps liver and kidneys get re-hydrated while purifying the colon. It also increases production of muscle and blood cells. The quick start metabolism will help you achieve and maintain a healthy weight. Since your body has been working on renewing cells while you slept, lemon water balances your lymph system to help balance body fluids and fight infection.
3. Get Moving — Go Outside for a Short Walk
- Physical Movement is the First Step to Change
When you want your life to change, you have to move toward change. A walk, long or short, changes your environment. You’ll be moving in a different location than where you spent the night — setting yourself up to move on in your life.
- Move through Space
Actually walking somewhere — even if it’s just around the block — propels you through space. You are moving through the air — the molecules of oxygen created to replenish your lungs.
- Walking on the Home Planet
The earth is your home. When you experience the natural textures of the ground beneath your feet — much more effective when going barefoot if possible — you can connect with something so much larger than yourself.
- Walking Outdoors Engages Your Brain
You can increase the blood flow to your brain by 15% with a daily walk. Walking outdoors over a varied terrain generates proprioception. This neuromuscular response to stimuli wakes up the brain-body connection to make you more aware of your physical and mental states. When you walk, your body releases Brain-Derived Neurotrophic Factor — BDNF. This protein stimulates new brain cell growth.
- Nature Affects Your Mood
Walking outside releases the “happy” brain chemicals of serotonin and dopamine which improve your mood. Studies have shown that walking in a green space filled with grass, plants and trees is much more calming than walking along a traffic filled road. Choose your route to experience as much of the natural world as possible.
- A Walk Outdoors is Flexible
Unlike a visit to the gym, you can get a short walk into your morning routine every morning. If you’re running a bit late, you can shorten your walk. If you have more time, you can take more time to connect with nature and yourself.
- Walking Clears Your Brain and Increases Creativity
According to Frontiers in NeuroScience, walking improves two types of thinking: divergent and convergent. These kinds of thinking are associated with increased creative thinking. When you walk in a natural environment, you relax. This relaxation allows reflection and clears your brain to create new thought patterns. Better concentration for the day ahead is a result of your daily walk outdoors.
- Get Some Vitamin D from the Sun
Studies show that low Vitamin D levels cause all sorts of disease: heart disease, Alzheimer’s, rickets, prostate cancer. Human skin is designed to absorb the sun’s rays and create Vitamin D. Depending on the weather, you may be able to get some of your 20 minute exposure to 20% of your body during your morning walk.
- Walking Reduces Stress and Makes You Happier
Stress in life is inevitable. You can flush the stress hormone Cortisol from your system by walking every morning. In fact, studies prove that walking can be just as effective as antidepressant medications in relieving depression symptoms. Your morning walk will strengthen your self-esteem allowing you to make the changes you want in your life.
- Walking Is a Step Toward a Healthy Life
Your morning walk will increase your heart rate which makes your heart stronger. As this vital muscle improves, your blood pressure will lower which decreases your risk of heart attack or stroke. Humans are designed to walk.
The lack of weight bearing exercise leads to osteoporosis with increased risk of fractures, vertebral collapse and joint damage. Your morning walk can keep you tall and your bones strong. Regular exercise can decrease your risk for lung cancer. Asthma and other lung condition symptoms can be alleviated with a morning walk.
Your morning walk can improve your skin’s appearance by increasing the protein collagen — keeping your skin elastic and smooth. Walking can help you get to and keep a healthy weight. When you walk your muscles release the fat burning hormone leptin. This specialized hormone appears to cause fat cells to burn energy. This increases your metabolism to convert white fat cells into higher calorie burning brown fat cells — facilitating your fat loss. A healthy body is just one benefit of your morning walk.
- The Health Benefit Everyone Can Afford
A morning walk outside is free! No gym memberships or expensive home equipment — just a pair of comfortable shoes and a safe place to walk. Choose a quiet street, a park or your backyard to get the most benefits out of your morning walk.
4. As you walk, Listen to Morning Coach Podcasts
- Your Daily Dose of Inspiration
It’s hard to change your life, your habits, all by yourself. That’s why you came to Morning Coach — to get the help you need to continue on your path to success. Be sure to listen each morning during your walk to keep you moving forward to the life you’re creating.
- Stay on Track to Success
Every day you get closer to making your life what you know it can become. Listening to Morning Coach podcasts while you walk will enable you to create your day. Each day that you stick with your Morning Routine for Success is easier than the day before. Tomorrow will be even easier because you’re making your Morning Routine for Success a habit — something you do without even thinking about it.
5. Focus on the Positive… Because what we focus on expands!
- Accentuate the Positive — Minimize the Negative
What we focus on comes true. Whether driving a car, playing a close contact sport or imagining your future — when you look at all that can go wrong — a fender bender, a mid-field collision and losing the ball or all the things that can derail your success plan, you can be sure that what you focus on will happen.
Sure, the path to success will be rocky. The road may twist and turn. You’ll go downhill then back uphill. If you lament each time the road takes you down, and complain as you climb the next hill, you’ll be wasting your energy.
Instead of complaining, skip gleefully up to the crest of the hill. The view from the top is always gorgeous — even if you have to follow the road down before you can summit the next peak.
- What 3 Things are You Grateful for Today?
Everyday gives you little gifts — small successes. It may be the lovely sunrise during your morning walk or the unexpected compliment from a stranger or colleague. Perhaps you were able to tip your favorite server generously because your financial success is growing.
Take note of at least three things you are grateful for today. You may want to write them in a special gratitude journal or add them to your notes and ideas. It’s important to recognize all you already have, so you can keep open the door for more in your life.
- Visualize Your Success
You want your life to change. In order for that to happen, you have to change. You have created your life up to now — no one else. There have been circumstances and influences that affected how you got to where you are right now, but you, alone, created this life of yours.
Deciding where you want to go, what you want to do, who you want to be is a big job. And not one to be taken lightly. If you’re not sure what you really want to become, imagine a day in your perfect life — write it down and put it away for a few days. Take your perfect day out and read it — does it still sound perfect? Are you still in love with this person you will become? If so, start planning to achieve that. If not, take the good parts and throw the rest away.
Start over creating your perfect day. It’s so much easier (and quicker) to write a new day than to work for years to create a life that you really don’t like. When you visualize, using all of your senses, your success, you will find the way to achieve it.
- Affirmations of Your Successful Life
Once you know what your success looks, smells, sounds, tastes and feels like it’s time to affirm what you know to be true. These positive statements are in the present tense and describe what you want in your successful life. If you’re working toward financial stability, you might say, “Wealth constantly flows into my life.”
For great relationships, “My relationship with ________ grows deeper every day.” For health, weight loss or fitness goals, “My body is healthy and serves me well.” For better employment, “ I have a great new job.”
When you “act as if” what you want is already true, you’re setting yourself up for success.
Every day starts in the morning. Make today the best day to live your successful life by following the Morning Coach 5 Step Morning Routine for Success.