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Dr. Corinne: Creating a Personalized Morning Routine That's Beneficial to Your Health
Dr. Corinne Weaver : Nov 8, 2019 DrCorinneWeaver.com
Psychologists have noted that our habits create our mood, and our mood is a filter through which we experience our lives. Moods are created by our habitualness...
What do you do in the mornings? Before I reveal how to establish your perfect morning routine, let's take a look at the benefits and what psychologists have to say about routines. (Image: Pixabay)
Routine creates powerful benefits you may not even be aware of. No matter what's going on in our day, knowing what to expect at certain times throughout can be a real comfort. Life is full of uncertainty. Having a routine helps us cope with the unpredictable.
Establishing a morning routine allows us to cultivate positive daily habits and to prioritize self-care.
The act of self-care can look different for everyone.
Self-care is any activity that we do deliberately in order to look after our mental, emotional, and physical health. The concept of self-care seems simple in theory, however, it's something we often overlook.
Establishing a morning routine is the perfect opportunity to practice self-care.
With such busy lives, our ever-growing 'to-do-lists' can create a lot of stress. Routine can help alleviate this for you. Routine can take the guesswork and uncertainty out of parts of our day, allowing us to feel more in control and less stressed. Once again, establishing a morning routine is a great opportunity to incorporate additional stress-relieving techniques into the start of your day.
Many people mistakenly view routine as being boring, rigid, and stifling. The opposite is actually true.
Designing and adhering to a personal daily routine is the path to freedom, productivity, happiness, and fulfilling our true potential.
I know you're anxious to learn HOW to establish your morning routine, so here is a full list of all the benefits routine has to offer:
-makes us more efficient
-reduces our need to plan
-creates structure in our lives
-saves time, our most valuable resource
-instills good habits
-breaks bad habits
-helps us get the most important tasks done
-reduces the need for determination and willpower
-saves us money
-helps reduce stress and facilitate relaxation
-helps us achieve our goals
-keeping track of our success
Okay now, who wants to hear HOW?
Psychologists have noted that our habits create our mood, and our mood is a filter through which we experience our lives. Moods are created by our habitualness: how much we sleep, how frequently we move, what we think, how often we think it, and so on. Therefore, it's the pattern of continued experience that compounds its effect and makes it seem valid. This can work for us or against us.
If our habits are healthy, they work in our favor. But, poor habits can have the opposite effect. Regularly not getting enough sleep, for instance, will negatively impact your mood, mental, and physical health.
From a psychological perspective, routines that include healthy habits lead to improved mental health and can reduce anxiety and depression.
The first thing to remember when establishing a morning routine is what works for you may not work for someone else and vice versa. Your morning routine should evolve and change. If something isn't working, change it! Don't latch on just because someone else is doing it.
Have you experienced this? Have you ever tried out your friend's routine to find it not conducive to your lifestyle?
The best morning routines are ones that align with what's most important to YOU. For me, I love having my daily spiritual hour. It's a time with just me and God!!
Consider how you can shape your day around this and build your perfect routine by making your desired lifestyle a reality.
After determining what will work for you, the next most important aspect of establishing a morning routine is getting enough sleep.
You can't function optimally when you wake up tired. This means your optimal morning routine really begins the night before. Try going to bed at the same time every night and waking at the same time every morning. Adults need anywhere from 7-9 hours of sleep every night. Find what works for you and allow yourself the time you need for adequate rest.
No matter what activities you choose as part of your morning routine, it should do the following:
If you choose an activity that doesn't fulfill all THREE factors, success will be that much harder.
Starting your day in a tensed state sets the scene for the rest of your day. Whether it's a clenched jaw, tweaked neck, or stiff back, there are ways to provide you some relief as soon as you roll out of bed.
If you'd like to incorporate a tension relieving technique into your morning routine, try one of the following:
-Foam rolling (I discussed this here)
- Use essential oils on your neck (I created one to help you do just that. You can purchase here)
Now that's what I call getting off on the right foot!
The best way to energize your day is with exercise. Pump up your energy with these ideas:
Do a quick bodyweight workout. All you need is 10 minutes and some floor space!
You can also try going for a morning run, or power walking to get you moving.
What's your favorite way to move?
Starting your day with an energizing smoothie is a great way to set the tone for making healthy choices all day long.
For your perfect smoothie you'll need the following:
Frozen fruit can be used instead of ice so that you can get a thick, creamy smoothie. Try bananas, berries, mangoes, pineapple, etc.
Pack in as many greens as you can, no less than 1 cup. Any kind of green will work - spinach, kale, microgreens, or whatever you like best.
Opt for unsweetened milk: coconut, almond, or oat and avoid juices loaded with sugar.
Aim for 1/2 tablespoon of ground seeds such as flax or chia to boost your nutritional intake of healthy fats and fiber.
Blend 1 cup of frozen fruit, 1 cup of greens, 1/2 cup of milk, and 1/2 tablespoon of ground seeds. Enjoy!
Find a creative outlet you enjoy and allow yourself some time to practice it every morning.
This may seem out of reach when we have so many other priorities filling up our days, but remember, creativity and playfulness is an important part of wellness. Even if you are only able to dedicate 10 minutes each morning, it will make all the difference!
This can be anything. Here are a few ideas:
There are no limits to what you can do!
There are several ways to set the tone for your day.
Some people begin their day by writing in a gratitude journal. All you would do is write down three things you are grateful for every morning. This will help you maintain feelings of positivity and thankfulness, no matter what comes your way.
You could also try creating a to-do list, so you don't forget any tasks. This also helps settle your mind knowing everything that needs to be done is in one place and lowers the chance of things being forgotten.
Lastly, set a few small goals you'd like to accomplish for the day. Goals help you stay focused AND provide you with a sense of accomplishment when you achieve them!
Is there something you love doing, but never have the time for it?
What do you love? How can you incorporate it into your morning?
Here's how you get started—pick 4 habits and start them tomorrow. Yes, just 4. You can add more later, but it's best to start small.
Pick the ones that resonate with you the most. Do them every morning immediately after you wake up for the next 30 days. You can choose any of the ideas we've discussed or come up with your own. Here is a list of ideas to help you get started(:)
-Wake up at least an hour earlier than you normally do and have a Spiritual Hour with God (quiet time listening)
-Drink a tall glass of water first thing
-Make your bed immediately (Great habit…always makes the room look cleaner)
-Do 20 pushups as soon as you get out of bed
-Eat a nutritious breakfast within 30 minutes of getting up
-Run a mile every single morning
-Take your vitamins every day
-Make a fruit smoothie
-Take a bath in the morning
-Take a cold shower in the morning
-Write a blog post every single morning
-Write down 10 new ideas
-Write a journal entry
-Keep a daily gratitude journal
-Keep a dream journal
-Do breathing exercises
You can, of course, choose more than four habits to start with. However, you're more likely to succeed by starting slow. If you choose something and find out it really isn't working for you, change it. This is YOUR morning routine.
If you need help remembering your morning ritual, set yourself reminders or post notes around your house until it becomes second nature.
Another helpful tip is to commit to new habits for 30 days. If you miss a day, make it up by adding a day to your total 30 days.
Establishing a morning routine that works for you will take time. Be patient and enjoy the process. Remember to start with just a few habits to avoid becoming overwhelmed. My mission is to help you get healthier without needing more medications and living your God purpose fulfilled life!! Much love and blessings to you and your family. Subscribe for free to Breaking Christian News here
Below are the resources used to write this article. If you'd like to read more on this topic, feel free to check out the following links:
Dr. Corinne Weaver is a compassionate upper cervical chiropractor, educator, motivational speaker, mother of three, and internationally bestselling author. In 2004, she founded the Upper Cervical Wellness Center in Indian Trail, North Carolina. Over the last 13 years, she has helped thousands of clients restore their brain to-body function. When she was 10 years old, she lost her own health as the result of a bike accident that led to having asthma and allergy issues that she thought she would always have to endure. Then, after her first upper cervical adjustment at age 21, her health began to improve thanks to upper cervical care and natural herbal remedies. This enabled her to create a drug-free wellness lifestyle for herself and her family, and she also enthusiastically discovered her calling to help children heal naturally.
Dr. Weaver was named one of Charlotte Magazine's "Top Doctors" in 2016 and is now a number-one internationally bestselling author to two books: Learning How to Breathe and No More Meds.
Upper Cervical Wellness Center is known for finding the root cause of health concerns through lifestyle changes, diagnostic testing, nutraceutical supplementation, and correction of subluxation (as opposed to just medicating the symptoms). The practice offers cutting-edge technological care at its state-of-the-art facility, including laser-aligned upper cervical X-rays, bioimpedance analysis (measures body composition), digital thermography (locates thermal abnormalities characterized by skin inflammation), and complete nutritional blood analysis, which is focused on disease prevention.
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