Mornings really do set the tone for the day. I remember the days before I was intentional in how I spent my mornings. My alarm would go off, I would jump out of bed and literally hit the ground running. Getting the kids fed and dressed while I ran back and forth from the kitchen and as I tried to get ready. Then I grabbed my lunch and their lunch loaded them up and ran to drop them off for daycare and then rushed to work.
I didn’t take time to eat breakfast, I didn’t do any kind of exercise or Bible routine I literally didn’t even slow down enough to catch my breath! By the time I got to work I could feel my heart rate was elevated and I honestly felt exhausted! Even when I stopped working and became a homeschool mom. I would get up and and tend to my children and feel the need to rush into our day without taking time to take care of my needs. Honestly because I convinced myself it was selfish to take time to do anything for myself because as a mom I thought I needed to tend to my children 24/7 or I was a bad mom.
I hated how my mornings started but felt too overwhelmed by tasks and responsibilities I didn’t think it was possible to do things differently. After years of learning and growing I’ve learned it doesn’t have to take long to stop and take care of myself.
Self care can feel like this daunting task and one more thing to add to the to do list.
I know many of us women are busy and don’t always have time for long self-care routines. You know what I learned it doesn’t have to be that way. Self care can be something that takes 1-5 min and can help reduce stress and balance cortisol.
➡️Here are some quick yet effective morning self-care practices:
🍃Mindful breathing (for 1-3min or longer if you have time)
To practice mindful breathing, you focus on your breath, notice your body, and try to stay present in the moment.
- Find a comfortable position
- Sit upright in a chair
- or lay flat on the floor
- Rest your hands comfortably
2.Focus on your breath
- Notice the natural rhythm of your breathing
- Feel where you breath in your body. Does your chest rise and fall or do you feel your belly move with each breath.
- Follow the air as it moves in and out.
3. Notice your body
- Bring awareness to any tension in your body and try to relax those areas
4.Be present
- Try not to judge your thoughts, emotions, or sensations
- Gently guide your awareness back to your breathing
Experiment with breathing techniques
- Try Belly Breathing, where you inhale deeply from your belly – By placing one hand on your belly and the other on your chest
- Breathe in slowly through your nose
- Feel your belly expand
- Breathe out slowly through your mouth
- Try counting breaths to help you focus
- Try the Box Breathing Technique, where you breathe in for four seconds, hold for four seconds, and exhale for four seconds
Mindful breathing can help you feel more relaxed and calm, and reduce feelings of anxiety, stress, and tension.
🍃 Scripture Before Phone
“As soon as you wake up, you grab your phone to turn off your alarm, and notifications start appearing. You might spend some time looking at the emails, messages, social networks, and news while lying in bed. It may be something you do unconsciously and automatically. Or even if it is conscious, it is probably because you feel the need to be informed as soon as you wake up. No matter what, you probably can’t start your day without looking at your phone.”https://www.digitalwellnessinstitute.com/blog/why-you-shouldnt-reach-for-your-smartphone-first-thing-in-the-morning?srsltid=AfmBOooSoi-zEO1QD0uzt_jLmZZ1hsJxMBFg5UGcTNdZaDJVcWzKiqVE
I was so guilty of this and it became a natural habit I didn’t even think about. But, grabbing the phone first thing in the morning not only leads to us wasting time but leads us to feeling more anxious and stressed. So instead of grabbing the phone grab your Bible. I love Bible apps and online resources but personally I had a hard time not getting distracted and found myself seeing a notification or thinking about replying to a text and before I knew it I found myself away from scripture and then I didn’t have time to go back because I needed to get on with my morning. So, because I know my mind is easily distracted I choose to follow a Bible reading plan that is printed out and I read my scripture from the physical book, but do what works best for you.
🍃A few things you can do to help set you up for success when practicing scripture before phone
Adjust your settings
Before going to bed, put your phone on airplane mode. Your alarm will still work in this setting, but you won’t be greeted with messages or notifications right when you wake up. Better yet, you can turn off your phone or charge it in another room and use a classic alarm clock. This way, you almost remove the temptation entirely.
Set a designated reading spot with materials right there
Have a place you plan to do your Bible reading and go there every day. Keep your Bible, reading plan, journal, pen, & highlighters there as well so you have everything you need to sit down and get right to it.
🍃 Morning walk.. Stretching or Gentle workout (yoga or Pilates are great)
Why this is a helpful practice to include in our morning routine …
- Reduces stress : Physical activity releases endorphins, natural mood boosters, which can help lower our cortisol levels and alleviate stress
- Mental clarity: Morning exercise can improve focus and cognitive function.
- Increased alertness: Waking up your body with movement can help you feel more awake and energized.
- Positive mindset: Starting the day with a positive activity can set a positive tone for the rest of the day.
If you want to read more on the benefits of morning stretching this was a a great article https://pliability.com/stories/benefits-of-stretching-in-the-morning
🍃Morning Sunlight & Fresh Air (spend 3-5 min)
Stepping outside to stretch, take deep breaths, and just feel the morning sunlight and hear the birds sing is so helpful. The morning light is important for circadian rhythms, it also helps regulate cortisol and improve mood.
- Open your curtains first thing in the morning to allow natural light in. I personally have been leaving our curtains open at night to wake up naturally at sunrise
- It’s best to get sunlight within 30 to 60 minutes of waking.
- Take your daily habits outside. Try to “stack” your habits so that you can do multiple things at once. For instance, take your morning work call or drink your first cup of coffee outside. Whether you’re stretching, journaling or eating breakfast, try to take it outdoors to make the most of it.
🍃Gratitude & Intention Setting (takes only like 3 min)
This practice can help shift your mindset to more positivity and optimism which is great for boosting mood and lowering stress and anxiety.
It can be as simple as writing down 3 things you’re grateful for or set a daily intention (like “Today, I will be patient”).
A few reasons why gratitude and intention setting are a great part of your morning routine
1.Reduces cortisol levels:
Research shows that practicing gratitude can decrease the production of cortisol, the stress hormone, leading to a calmer state of mind.
2.Improves emotional regulation:
By consciously focusing on positive aspects of life, you can better manage negative emotions and respond to challenges with resilience.
3.Enhances focus and clarity:
Setting intentions can help you prioritize tasks and stay focused on what truly matters, reducing mental clutter and stress.
🍃Now I want to express that I’m NOT telling you to do all 5 of these things or that you need to do them all to have a healthy self care routine. Start by picking 1 thing that you feel would be beneficial to you and something that you would enjoy and look forward to doing. Then I also want to remind you this isn’t something you’ll establish over night… spend the next month intentionally focused on doing which ever practice you feel excited about. If it’s stopping to breath for 1 min do that every morning for the next month. If your like me I literally need reminders in my face or I’ll just get too busy and forget. So put post it notes on your mirror so you see the reminder when getting ready or in your car so you stop to breath before you leave for the day or even use your phone to set a reminder. It takes time to establish a new habit, so be gentle with yourself and give yourself grace on the days you forget. In time it will become a natural part of your routine and you’ll be so proud of yourself for taking a small step into making self care part of your daily rhythm.
🍃Practicing mindful breathing, scripture before phone, exercise, morning sunlight & fresh air and gratitude or intention setting are all great practices to help create a sense of calm before the day begins. By choosing to implement any of these quick and simple self care practices they will benefit your mental, physical and emotional wellbeing leading to a more peaceful way of life.