Rise + Shine – A Peek Inside My Morning Routine

January 29, 20202 Comments

Do you feel like there’s never enough time in the day to do the stuff that truly fills you up and sets your heart on fire? Do you feel pulled in every direction, by all kinds of people, all day long? Do you feel like you never get a moment to yourself?

These are some of the struggles many people (especially women) feel on a daily basis. Not only are we constantly needed (by our kids, our spouses, our family members, our friends, our colleagues, etc) but we live in a society where we are constantly bombarded by external stimuli. Unless we make time to fill our own cup, we can be easily left feeling depleted, drained, and exhausted.

Enter: the morning routine.

A morning routine is the practice of setting aside intentional time for yourself before the rest of the world needs you. It’s about getting up early to the do the things that make you the happiest but that you never seem to have the time or energy for. It’s about filling your own cup and setting your heart on fire, so that you can shine more brightly for others.

The morning routine is something we are starting to hear more about as we begin to realize that intentional time to fulfill our own needs is not only enjoyable, it’s critical for our mental health and overall wellbeing.

I have been hearing about – and working on implementing my own – morning routine for at least a year now. Although I am always tweaking it to meet my own needs and to best serve the season of life I am currently in, here’s an idea of what it can look like.

(Disclaimer: The key to a successful morning routine is to do the things that fill YOU up and what sets YOUR heart on fire. YOUR morning routine may look different than mine, but I’ll share mine just to give you some ideas and because I believe that some of my own personal practices should be part of every woman’s morning routine.)

No phone in the bedroom

My morning routine actuallly starts the night before and that’s with a good night’s sleep. For awhile now, I’ve made the commitment to leave my cell phone out of the bedroom. Not only does the blue light from the screen negatively affect our sleep, but I know that I will stay up way later if I am scrolling mindlessly on my phone. Instead, I use my Alexa Amazon for my alarm. If you don’t have an Echo you could get an old-fashioned alarm clock or I’ve heard about these really great alarm clocks that are available on Amazon that emulate a sunset so that you can wake up to the room gradually getting lighter rather than a blaring alarm!

Say no to snooze

The second part of my morning routine goes hand in hand with the alarm clock and that is that I do not snooze (or at least I try really hard not to!) There is a lot of research out there about how detrimental snoozing is and how it negatively affects your day! The Five Second Rule by Mel Robbins and The Ripple Effect by Greg Wells both have awesome information about why you should not snooze. Make it part of your morning routine – your alarm goes off and you get up and get your day started! Really, your morning routine should be so fulfilling that you can’t wait to get up and get started!

Start your Power Hour

I always try to wake up so that I have at least an hour for my favourite activities before I need to start getting ready for my day. Lately, 5:30 has been working well for me. When my alarm goes off at 5:30, I get out of bed and know I have the next hour (or more) to do the activities that make me the happiest. Between 6:30-7:00, I start getting ready for work (hair, makeup, breakfast, dressed, brush teeth, etc) so that I can be out the door just after 8:00.

Meditate/ Quiet Time/ Pray

When that alarm goes off and I am out of bed the first things I do are pee, wash my face, and drink some water. Then I head to my home office where I light a scented candle, turn on some relaxing music, and sit in silence for anywhere from one to five minutes (or more if I am really feeling it). During this time, I am basically practicing meditation. Other than the music (which you can eliminate if you prefer total silence) the house is silent because everyone else is still sleeping. I focus on my breath (without forcing anything unnatural) and use this time to listen to the voice inside my heart – aka my intuition. I listen to my inner voice (my thoughts) and acknowledge them without judgement. Then I let them go. Recently, I’ve also started exploring my spirituality so I sometimes use this time to talk to God -whether it’s sharing what’s on my heart or thanking him for all my blessings. Although this is a fairly new practice for me, it’s incredible how amazing it feels to just sit and be with myself and my thoughts + feelings. After all, it’s really the only time in my day when I am not reacting to or responding to external factors!

Journaling + Writing time

Next in my routine, comes my favourite part – coffee + journalling! I am a writer at heart so writing has never been an issue for me. Sipping on a warm mug of coffee while writing? Even better! Normally, I write what I call my ”morning pages”. Basically, I just sit at my iPad and write about whatever comes to my mind. This is a free-flow type of writing that I find helps me to sort through my thoughts. Sometimes I will reflect on thoughts that came to me during meditation, other times I will write about how I am feeling about the upcoming day. Other times, I have written out prayers, a list of goals that I am working towards, or read a religious devotional and write a quick reflection on it. I also enjoy writing out a list of positive affirmations so that I go into my day feeling confident + positive.

Another thing that I have just started doing is writing my gratitude list at this time. I used to do it at the end of each day (as part of my nighttime routine – stay tuned for a future post!) until someone suggested writing about the day’s ‘wins” at night. That idea really resonated with me so now I write my gratitude list in the morning.

Personal Development

The next part of my morning routine has been an absolute game changer for me and that is reading (or listening to) personal development. Personal development is basically a more modern term for “self-help”. I feel like my own personal development has been a journey on its own (again, stay tuned for future blog post) so I could go on and on, but basically what I do in the morning is either read a personal development book (my most favourite so far is You are a Badass by Jenn Sincero) or listen to a podcast and take notes. The nuggets of information I get are absolutely amazing and have brought me miles on my personal wellness journey. Like I said, I will write a post soon where I share my own personal development journey and share lots of great resources for you to check out!

Another thing I like to do during my personal development time, is work on skills or projects that I call my “heart work”. My heart work is like work but it totally sets my heart on fire. It lights me up and makes me so excited. It is my passion. Lately for me, this is planning + creating content for my health + wellness Facebook group Made for More (if you are not part of the group, and want in, message me!) I’m also going to be using this time to plan my very first workshop I’ll be leading coming up in April! I’m parterning with Rebel Soul Tribe and going to be talking about the power of a positive mindset when it comes to healthy eating! I am totally terrified but also really excited – I’ll share more details as I know them!

Movement

I’ve included movement here because most people who have an intentional morning routine include some sort of exericse or movement and swear by the benefits of exercise in the morning. For me, personally, I have a pretty well established evening workout routine. I prefer working out in the evening because it helps me blow off any stress I’ve experienced that day, and I prefer to shower at night so it makes sense to work out before I shower. What’s most important about movement and exercise though is that you find a routine that works for you! Who knows, maybe some day I will try incorporating it in my morning routine. For now though, this works for me and that’s what’s most important!

So there you have it! Like I mentioned above, this is my morning routine and yours won’t necessarily look the same. I would encourage you to try getting up even 15 minutes earlier and seeing what you can incorporate in the morning to fill yourself up before you have to face the demands of the day!

If you do try to incorporate a more intentional morning routine, I’d love to hear about it! Or if you already have an established morning routine, please tell me all about it! As I said, it’s one of my most favourite times of day because there’s really nothing better than filling my own cup so that I can pour into others!

xoxo

Becoming a Morning Person

January 22, 2019January 21, 2019Leave a comment

Are you a morning person or a night owl?

For the longest time, I never considered myself to be either. I liked to go to bed early and sleep in late. But not too long ago, I began working on the habit of having a morning routine and it’s pretty safe to say, I’m already a big believer.

They key to my morning routine is making time for things that are really meaningful to me. Throughout the day, so many people + things need our attention but during the quiet hours of the morning, before the rest of the household is up, I can give my full attention to things that fill my cup.

Keeping in mind that it’s still a routine I am working on, here’s what my morning routine has looked like recently.

First of all, it actually begins the night before and that’s because I no longer bring my phone to the bedroom (shout out to Mel Robbins for inspiring this one!) No matter how many nights I intended to go to bed and read for awhile before going to sleep, I’d find myself mindlessly scrolling on my phone, repeatedly checking the same social media feeds over and over again. Not only is screen time before sleep detrimental to our sleep quality, but I’d stay up later than intended because I’d lose track of time. Now, not only is my sleep not inhibited, but most nights I actually get to that book I’ve been meaning to read!

The second habit I’ve built into my morning routine is that I no longer hit the snooze button (again, inspired by Mel Robbins’ author of The 5 Second Rule which I highly recommend!) Did you know that hitting snooze can negatively impact your energy levels for the first four hours after you are awake? Energy is something I already struggle with so deciding not to hit snooze anymore was an easy decision. That doesn’t mean it’s always easy to do when the alarm goes off at 6 AM but I am getting better. Also, instead of using the alarm on my phone I use our Amazing Echo Dot and ask Alexa to set my alarm.

Once my alarm goes off and I’m out of bed, I start to get ready right away by doing my hair + makeup (I usually shower the night before). This helps me feel “ready” to start the day. I often listen to music or a podcast while getting ready. I do stay in my pyjamas for a little while longer because they are just so cozy + I like to be comfortable in the morning!

After my hair + makeup are done , I head to the kitchen where I let out the dog, make myself breakfast + a coffee. I usually eat in my favourite armchair and catch up on social media while having breakfast.

After breakfast, I take the remainder of my coffee to my office. This is one of the times of day I love the most because it’s when I get to do the things that really nourish my soul + give me a positive mindset for the rest of the day. Plus I’m out of the way while my son + husband start getting ready for school/work.

Once in my office, I diffuse some essential oils and set to writing in my gratitude/mindset journal. I always list at least 5 things I am for grateful and then write a list of goals + affirmations that I want to focus on. I always write my goals in present tense as if they are already happening (a tip I learned from my girl Rachel Hollis).

After writing in my journal, I turn to the personal development book that I am reading. I have read so many good ones + and they’ve helped my mindset immensely. I’ll do a post on my top personal development choices but so far my top 3 favourite are:
The 5 Second Rule by Mel Robbins, Girl Wash Your Face by Rachel Hollis, and You are a Badass by Jenn Sincero. Reading personal development in the morning fills my head with positivity which sets a great tone for the day.

(Side note: I just started reading The 5 AM Club: Own Your Morning Elevate Your Life by Robin Sharma for a little added early-morning motivation! I’ll keep you posted.)

After I’ve read for about 10-15 minutes, it’s time to brush my teeth, get dressed, + head to work. My lunch + bags are always packed the night before so it’s easy to grab them and go. I try to arrive at work about 30-45 minutes before my students arrive so I can make any necessary copies + finish last-minute prep before they arrive. I also sit down at my computer and open all files we’ll be using that day. Having everything ready to go before the kids come in the door makes me feel organized, focused, + ready to take on the day!

So that’s it. I’ve been doing this routine for about two months now and I feel like it’s had a huge impact on my mindset + mental wellness. I feel more content, fulfilled + just generally happy lately. I’d say that’s definitely worth getting up a little bit earlier for!

Do you have a morning routine? I’d love to hear about it!

My Intentions for 2017

January 1, 2017Leave a comment

Happy New Year!

Like many, I love the fresh start of a new year. I’ve been doing a lot of thinking and reflecting over the last little while to try to decide what my resolutions will be this year. I love exploring different sources for creativity and inspiration, and a theme that keeps coming up over and over again, and one I am really latching on to, is the notion of self-care.

Self-care is unique to the individual so it really means figuring out what is right for you. Here’s what I’ve discovered so far about the components of my own self-care practice that I hope to implement this year.

PHYSICAL HEALTH

Exercise

This year, I’ve decided to cancel my gym membership and find different kinds of exercise that I truly enjoy. Some things I plan on doing are: walking my dog, cross-country skiing, hiking, at-home basement workouts (cardio, strength training, weights). I’ve also finally registered for my first yoga series at a local yoga studio that I can’t wait for.

Nutrition

I’ve decided to commit to cleaning up my diet for a few reasons. One, I’ve continued to struggle with ulcerative colitis and am hoping that by making changes to my diet, it will improve my symptoms and eventually put me back into remission. Secondly, I want to be in the best physical shape of my life and I know a huge part of that is eating properly. I’ve decided to try something different and have recently started the 21 Day Fix in hopes that a new program will give me the motivation I’ve been lacking. Finally, I know that eating healthy foods (and cutting back on the unhealthy ones) will give me more energy and help alleviate a lot of the fatigue I have been feeling.

Water

As part of my new nutrition program, I am trying to consume more water on a daily basis. I find drinking out of a reusable water bottle helps me to get my daily water intake and also helps me to easily keep track of how much I’ve consumed.

MENTAL / EMOTIONAL

Yoga

Besides its physical benefits, yoga positively benefits our minds helping us to become more mindful, release negative thoughts, and open our hearts to love, light, and peace. Yoga helps me to feel relaxed and helps me to slow down the rush of day-to-day life. I am really excited to get started on my yoga journey!

Journaling

The main reason I started this blog was to have an outlet for creativity. While others may paint, dance, sing, or scrapbook, my creative outlet is writing. I think a lot and sometimes my brain feels overloaded with too many things. Journaling helps me to release some of the things I am thinking about which eases my mind. Furthermore, it allows me to express myself and reach out to others in a positive way.

Slowing Down

As I get older, I find I crave a more simple and quietwe life. The drama, chaos, and negativity that thrive in the world, make me upset and make me desire a slower, simpler pace. This year, I intend to slow down my daily activities whether it’s my morning routine, driving, reacting to the choices of others, teaching, or just day-to-day tasks.

Being Outdoors

Until recently, I never truly understood the benefits of spending time in nature. Lately though, I’ve realized that being outside makes me feel overall more positive, calmer, happier, and more at peace. I’ve even found a new appreciation for our Northern Ontario winters. I’ve finally realized that fresh, outdoor air and quality Vitamin D is essential to my mental health. This year, I intend to spend more time outdoors by doing things like: walking (with friends, my hubby and my dog), hiking, cross-country skiing, skating on outdoor rinks, camping, and exploring the woods. When summer rolls around, I may even try canoeing or kayaking!

Home

One of the places I love being the most is at home. Our house is small but it is cozy and it’s one place where I can (usually) fully relax. Most of the time, this happens in my favourite arm-chair, with a cuddly blanket. Nearby, you’ll find my water bottle, sometimes a coffee, the latest book I am reading, my Chapstick, my hand cream, my iPhone, and my iPad. Next to me, my husband is watching TV from the couch with our fur baby curled up beside him. Another favourite place in my home is my bedroom. I love the cozy weight of our duvet, the coolness of our pillows, the light pouring in from behind our white, gauzy curtains. On my nighttable, I have a simple statue of Buddha that helps me to feel peaceful before bed. I love long, slow mornings lounging in bed on the weekend with my husband and our dog, scrolling through social media, reading, or making plans for the day.

Of course, there is always room for improvement in our home. While I have some projects I’d like to see happen this year, there are a few simple things I can do to help make my home even more cozy. I’ve started listening to acoustic music when doing household tasks. I love lighting candles around my home. I love the greenery of dispersing plants throughout our house. I love having cuddly blankets and pillows. I am also considering putting up some white twinkly lights in my bedroom to help create a cozy, romantic, warm space.

Relationships

There is nothing in life more important to me than the relationships I have. I am very blessed to be surrounded by so many special family members and friends. This year, I hope to cultivate those relationships even more by paying more attention to my loved ones’ needs and showing more kindness and appreciation where I can. I hope to stay in better contact with friends that live far away and to visit my three, precious nieces more often. There’s nothing that makes my heart feel fuller than time spent with those I love.

Parenting

Parenting is a tough job, and I would argue that step-parenting is even harder, especially to two teenagers. That being said, this year I intend to practice more patience when it comes to parenting. I am a highly sensitive and emotional person that tends to react too quickly to feelings of stress, frustration, hurt, or anger. This year, I will pause and think before reacting to these kinds of situations. I will listen, not half-heartedly, but really listen to their needs and interests when they talk so that they feel the love and attention they deserve. In essence, I will be kinder and more loving to my children.

SPIRITUAL

Mindfulness

This year, I hope to practice being more mindful and fully present in the moments of my life. By slowing down my day-to-day routines, I hope to notice the small things that make life so pleasurable (example: the beauty of the snow-covered evergreens that line my route to work). Practicing mindfulness will also fill my heart with gratitude, faith, and love.

Yoga / Meditation

I am excited to learn more about yoga and meditation this year and hope to discover more about myself through the practice of both. I plan to explore some guided meditations and perhaps even create a yoga space in my basement surrounded by things that inspire and motivate me.

Light

For me, light is both figurative and literal. Especially in the long, dark days of winter, spending as much time in daylight is crucial. It’s one of the reasons I always open the blinds in my home and in my classroom, and switched all my indoor supervision duties for outdoor ones. But light can also be figurative. For me the notion of bringing light into my life means to bring positivity and happiness ~ something I definitely intend to do this year!

Morning Intentions

At school each morning, our principal asks us to take a moment of silence to reflect on our day. Each day, I use that time to set some intentions for myself, for my students and co-workers, and for my loved ones. Recently, I have starting sharing my morning intentions via Facebook as a means of sending hope and light into the world. Also, by writing down my intentions, it allows me to reflect on them and express them more clearly.

Gratitude

Similar to my morning intentions, I sometimes share daily expressions of gratitude on my Facebook account. Again, writing these thoughts helps me to see them and feel them more clearly. But it’s also my intention to help others recognize the small, simple things in life that we have and to realize how very blessed we are.

What are your goals / resolutions / intentions for the New Year? Whatever it may be, I hope your year is filled with love, light, peace, and positivity! 💕

Kelly Malley

Inspire. Uplift. Empower.

Tag: gratitude