How to Create a Healthy Morning Routine

By Isa Herrera, MSPT

How to Create a Healthy Morning Routine 4

Get your day off on the right foot with these very doable steps

I don’t know about you, but with all that is going on in the world, I go in and out of being motivated some days are good, and other days I drag myself to my desk. You see, I’ve been a night owl for almost all my life, but now the late nights are getting to me, and I was finding myself behind the eightball practically every morning feeling stressed and out of control.

Somewhere in the middle of this whole pandemic, I decided to become a morning person, and I’ve never been more productive. I can accomplish most of what I desire and want to do.

A morning routine will set the tone for the whole day, and if you start your day right the rest of the day becomes easier and more productive than ever. 

Right now our routines have been disrupted and some of us have our kids at home with us and most of us are working from home.  

You see, I believe that success is created by successful habits.

For pretty much anything you want to achieve in life, having consistent habits that support your goal will ultimately get you where you want to go.

Want to take back control of your worry? Start a meditation practice. 

Want to lose a few pounds? Create a habit to walk a few miles every day.

Want to learn a new language? Start a habit of studying every day for 10 minutes.

And especially when your goal concerns healing — I’m all about habits.

One of my favorite habits that I’ve developed over the years is my morning routine.

Setting and following a morning routine may just be the most important thing I’ve done for myself and for my family. Ever.

It’s helped me to:

  • Keep my “Lady Parts” healthy
  • Help more women heal their pelvic problems
  • Raise my daughter with joy
  • Keep my marriage strong
  • Maintain my family fit and healthy

In short, it’s such a sacred part of who I am and helps me in so, so many ways. For me, it’s an essential way to connect with who I am and who I want to be every single day. It brings me energy and focus. It focuses on my family as well.

Establishing a consistent morning routine doesn’t have to be overly complicated. And it’s completely without financial investment.

So, why not give it a try? I promise you’ll fall in love with the results and during these times we need to focus on making things work for us and our families. 

Where Do I Start?

The first step here is an easy one. It’s simple to focus on gratitude. 

Starting your day feeling thankful makes you feel amazing. 

Even if you wake up on the wrong side of the bed, trip over the dog, and spill your coffee…transitioning to gratitude changes everything. It can even alleviate some of the stress and anxiety we are all currently experiencing.

Gratitude practices have actually been shown to result in increased optimism about life, fewer doctor visits, and improve relationships at home and at work. (1) 

This doesn’t have to be difficult at all, either.

Just set aside a few minutes to write down at least 3 things you’re grateful for.

How to Create a Healthy Morning Routine

When you write them down, really feel the gratitude wash over you. Take a few seconds and linger on each item and feel it down in your soul. 

Taking this time to frame your day and focus on what’s good in your life helps to keep you in a positive mood and attract more of what’s good in the world!

Next, let’s do a little goal setting

It’s time to choose an intention for the rest of your morning routine.

Creating an intention is as simple as asking yourself the following:

  1. What goals do I have for my body? 
  2. What goals do I have for my mind?
  3. What goals do I have for my spirit?
  4. What goals do I have for my job?

How to Create a Healthy Morning Routine 2Don’t go too aggressive here — choose a few goals that really speak to your heart and just go with them. Don’t get overwhelmed or try to choose too many things at this point.  

Once you have decided on a few basic things, then you can deep dive into more specific goal setting.  

If a task seems too big, break it down into very small chunks. A goal like “I want to run a marathon” may be a tad daunting if you’ve never run a 5K. Try breaking a goal like that down to “I want to run 4 times a week for 30 minutes.” This gives you a habit that will ultimately take you where you want to be (running a marathon) but isn’t so overwhelming.  

Breaking up large goals into smaller ones allows our brain to savor the dopamine hit we get from accomplishing things — and helps us crave the next one. 

Ultimately, the most important thing here is to gain clarity on exactly what you want. It’s this clarity that will bring you closer to success and help you to stay focus as we recover from this crisis.

Next Stop: Manifest those dreams!

Once you have become completely clear on exactly what you want to accomplish, it’s time to manifest.  

This involves writing out your goals as if you’ve already achieved them – as if you’re in the future and celebrating your success.  It’s also helpful to attach an emotion or a personal value to the goal. 

For example, you may write out something like the following:

I’ve lost 10 pounds, I feel so healthy and love knowing that I will live a long healthy life with my husband and children.

I have paid off $5,000 in debt. Having this kind of discipline makes me feel as if I can accomplish anything.

I have three chapters of my book finished, I am so grateful I started writing and can’t wait to keep going knowing how many lives will be transformed by my message.

I’m vacationing in Italy this summer, I feel beyond excited! 

Every morning, take these declarations and:

  • Write them out in a journal, by hand 
  • Or if you prefer, record yourself saying them and play them back. 
  • Or you can write them down, stick them on your bathroom mirror, and read them out loud. 

It doesn’t really matter how you visit them — you just need to visit them. Every day.

But, studies have shown that writing down your goals daily makes it 42% more likely that you will actually achieve them! (2)

When you commit to doing this simple practice, you will program your nervous system to expect success and you create a powerful sense of clarity for your subconscious.

Quiet your mind

How to Create a Healthy Morning Routine 3

The last essential step I have for your morning routine is a little bit of meditation.

I know, you may be thinking that’s way too woo-woo…but hear me out.

Meditation doesn’t involve what you think it does.

It’s not hard, and you don’t need to shave your head and start dressing in orange robes.

You just need to get comfortable being with your own thoughts for a few minutes.

And here’s the thing — regular meditation practice has been scientifically proven to help all kinds of medical conditions, from high blood pressure to anxiety and depression.(3,4) It’s even been shown to reduce inflammation — a key indicator of chronic disease. (5) It’s a wonderful, simple way to connect with yourself, improve your health and reduce stress (6).

Some women like to start with a guided meditation app.

Others like to set a timer for a few minutes and just see if they’re able to sit in silence.

Some other women do the following:

  • Take a walk in nature
  • Dance
  • Drink a warm beverage in a quiet space
  • Journal
  • A few minutes of deep breathing
  • Take a bath

The important thing here is that you make a concerted effort to be alone with nothing but your thoughts each day. No TV, no podcast, no social media. Just you and the universe speaking to each other for a little while.

You will be amazed at the breakthroughs you will have when starting this process. 

The more you do it, the more you will crave it.

You’ll be able to linger for longer.

And you’ll be unable to imagine starting your day any other way.

Take the Next Step Toward Healing Your Pelvic Floor
Click Here for a training video about the “Mind-Body Connection to Kegels”

Putting it all together

So, now that we’ve got the basics of how to create a morning routine, let’s put them all together.

It’s essential that this routine includes actions that will back up your goals.

For example, if your goal is to write a book, your routine should include writing a few pages of the book.

If your goal is to eliminate pelvic pain forever, your morning should involve a few minutes of pelvic exercise.

Whatever your particular goal is, build in a small action to make sure you will achieve it.

For me, that looks like this:

  • A few minutes of gratitude journaling
  • Reading my goals out loud
  • Meditating for 20 minutes
  • Dance for 15 minutes
  • Self-care pelvic exercises for 15 minutes

For you, it could look like this:

  • Gratitude journaling
  • Writing out your goals
  • Taking a walk or dancing for 5-15 minutes

The important thing here is to commit. Commit to the morning routine habit and do it every day if you possibly can.

This helps you become someone who creates healthy habits and achieves goals! 

Especially if you’re in a healing phase and looking to improve your pelvic health, creating habits like this is essential for success. If you’re working from home trust me a morning routine will keep you focused. If your kids are home, get them on a morning routine right away. They will thank you for it and you will thank yourself for it.

I hope you’ve been inspired to start a new morning routine or tweak your own based on these suggestions.


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