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My 5-Step Morning Routine

Updated: Sep 2

You’ve probably heard the phrase, “You can’t pour from an empty cup.” This has been such an important thing to remember for me lately, especially with the pandemic going on in our world and how it has impacted our daily lives and schedules.


I realized my morning “power hour” faded off once the kids were not in school and my husband and I weren’t going into work every day. This was really the time for me to set the tone for my day and take care of myself mentally and physically. But in the chaos of everything, it naturally fell to the wayside.


This happens, but it’s important that we realize when it does and start to make ourselves a priority again.


So, I wanted to share this practice in hopes of inspiring you to fill your own cup before responding to the needs of everyone around you. And even if your kids end up waking up earlier than planned, you can incorporate your little ones into your routine, too!


Each morning I set my alarm for an hour before my kids' normal wake-up time. During this hour, there are five things I try to get done:


1. Hydration


After sleeping all night, your body is dehydrated in the mornings. I am not the best at drinking water when the busy day gets going, so I make sure to drink a warm cup of water with a squeeze of lemon or 1-2 drops lemon essential oil first thing.


2. Meditation (15 minutes)


How many times do you wake up and reach for your phone right away? Make a new habit of not checking your messages, email, or social media until after you take this hour for yourself. We react to things all day long, whether our kids, our spouses, work demands, or the news. Give yourself this precious gift and capture this "you" time before you get sucked into the mode of reacting to everything around you.


Meditation is a way of giving back to yourself and calming the mind and the body. If you need a place to start with meditation, I love and recommend using Emily Fletcher’s practice.


3. Prayer, Journal and Reflection (15 minutes)


I start this 15 minute segment in prayer and reading the bible to set my intention for the day. Then I close out this section with journaling and reflection. Some people love to free flow and write whatever comes to their minds, and I like to use more of a structure.


I write down five things I’m grateful for and ten dreams I’m working towards. Even if you write some of the same points every day, that’s okay - the repetition will help reinforce the gratitude and positivity. Then, I set one specific goal for that day. There is no right or wrong way to journal - just do it!


4. Movement (25 minutes)


Remove expectations from this time. You don’t have to feel like you’re training for a marathon in order for it to be effective. Sometimes I go for a walk or jog, and other days I’ll do yoga. I also apply resistance training a few times a week. We lose muscle mass and bone mass as we get older, so it’s important to incorporate resistance training into your routine as well.


Remember, the goal isn't also to maximize the intensity of your exercise, it’s about doing whatever form of movement feels like it honors and celebrates your body best that day!


5. Motivational Practice (5 minutes)


I either look for a motivational quote or quick 5-minute motivational video on YouTube to watch that puts me in the right mindset for the day.


Setting your intention for the day is so valuable. This morning routine, or Power Hour, is truly a game-changer. I’m not always consistent with this practice every day, but it makes a huge difference when I make time for it. I hope you’re inspired to join me!


How do you like to set yourself up for the day? Share with me below!


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Sara Gause, PA-C, MS

Oncology Physician Assistant

Certified Health Coach

Arvada, CO

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Tel: 303-416-6174

awakencare@gmail.com

© 2017 by Sara Gause.

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