how to create a morning routine

I find most fall into one of two categories: 1) you have a morning routine or are working on one; 2) you don't even consider one because 'you don't have the time' or it's not for you. 

News flash: if you have stress, anxiety, a job, children, or you sleep you could benefit from a morning routine.

A few months ago I wrote a post about how and why I started to treat my mornings differently and how you could do the same - read that first. I offered some tips for reflection and carving out time for you. Reflecting on that post helped me realize how much can change in a short time and how much I continue to take better care of myself just by making small changes. In the post I mention wanting to start meditation but having trouble doing it and sticking with it. Now, a few months later, I rely on a few minutes of guided meditation each morning.

Small changes FTW!  

Let's say you've decided to set your alarm for a bit earlier and carve out some morning time, but you don't know what to do or can't seem to hold yourself to it long enough for it to become a habit. Here are 3 steps to creating a consistent morning routine.


want it

This one is huge - you have to want to do it. Don’t try and start a morning routine because you feel like you 'should'. Just the words 'I should  do x, y, z' sets you up for feelings of guilt and inadequacy. Shoulding gets you nowhere - you need to want it. 

Get clear on what you want and why! Here are some examples I use with myself (especially when I am debating staying up too late or staying in bed past my alarm):

  1. I want to start my day less stressed and frantic so my entire day is less stressed and frantic.

  2. I want to make sure I get a few minutes of alone time today.

  3. I want my digestion to cooperate with me today (just being honest).

  4. I want to enjoy the morning because it is my favorite part of the day.

  5. I want to start a new habit but haven’t found the time in my day yet.

make it optional

The second your morning routine isn’t optional, it becomes a chore and a source of stress. This can be compared to a relationship with a food you don't trust yourself around. If you tell yourself you can’t eat something, you are much more likely to crave it, want it , and eventually eat it, and overdo it. But, when you tell yourself the food isn't special and you can have it whenever you want, it is less appealing and you can make a decision based on what you really want. All or nothing never works. If you tell yourself you MUST get up, you will soon make excuses for why you can't. Making the activity optional will allow you to consider if you want to do it. Based on the reasons you came up with above, chances are you will be able to think of something! Enjoyment and excitement about that time will keep you going, because you will choose to do it, even though you know you don't have to. 

my morning routine update

We are always evolving and growing! I have made changes since my last post. I found I am more relaxed when I don't get right in the shower. I started treating my weekdays like I treat my weekend mornings. I don't brush my teeth, put in my contacts, or shower until after my morning routine activities.  Allowing this slower ease into the day has made it easier for me to include meditation in my day (which was a goal I had back in September!) What started as a 30-day challenge with Sharon Salzberg (author of Real Happiness) has progressed to daily mediation practice. I highly recommend the apps Headspace (trial period then paid subscription) and Insight Timer (free) if you are interested in trying meditation. 

my day

5:15 Get up. 5:30 Coffee with Vital Proteins collagen peptides. 10-15 minute guided meditation using an app. Emails or catch up on social media. 6:15 Dry brush and shower. Then I get ready for my day. It has been a journey that I enjoy so much. I love exploring what works and makes me feel good. 

enjoy it

Pick activities that feel good and bring you closer to your wants and whys! 

Want it. Make it optional. Enjoy it. 

What are you waiting for? Make YOU a priority and watch your life change.

3 ways to get healthier today

In a world of fad diets, every product, new way of eating, and diet restriction promises something lofty (energy ,weight loss, mood improvement) but it doesn't always (if at all) deliver. This is because there is no one size fits all to health and wellness. Improving health is a learning experience. Just because a plan may sound easier than doing the hard work, doesn't mean it's a better choice. And just because something worked for someone else, doesn't mean it will work for you

Despite this, something has been bugging me. I know blanket approaches to healthy living and generic meal plans do not work, especially in the long term. But, I have been wondering, how do I help people feel better when I don't get to reach everyone on an individual level? When someones walks through the door for counseling, we have solo time and numerous sessions to work through their personal goals and needs. For my audience, you guys, I want to be producing content that  can help you, wherever you are at in your journey. Maybe nutrition counseling isn't in your budget, or maybe you enjoy the self-exploration. Whichever it may be, I want to be the best resource you have for all things health, wellness, and self love. Today, I am sharing three no-nonsense nutrition related things to start doing today that will help you become a healtheir version of yourself - right NOW.

Let's do this!


3 ways to get healthier today

1. eliminate artificial sweeteners.

This one might feel harsh, and it is. I never recommend cutting out major food groups or avoiding certain items at all costs - except for this one. Eliminate artificial sweeteners from your life and see what happens. These should go: aspartame, sucralose, saccharin. These non-nutritive sweeteners are not shown to decrease insulin, energy intake, or weight. Plus, they confuse the body's normal physiologic responses to sweetness and they mess with your taste buds! Just because they arent providing calories from sugar, they are training your tongue to want a sweet taste and don't offer any real benefit. This means diet sodas, blue and pink packets in your coffee, and 'light' yogurts should go. Just use real sugar - seriously. If you're using real sugar you will think twice about putting several packets in your coffee, and you will learn what sweetness really tastes like! If it seems scary, try it for just one week and see what happens. (note: pure stevia comes from a plant and is considered natural, while other artificial sweeteners are manufactured - it is up to you if you choose to include it)

2. include greens in two meals per day.

This is an easy one! Purchase at least 2 greens each week. This can be: kale, arugula, spinach, spring mix, collards, chard, or whatever else appeals to you! Having greens on hand means there is no excuse to not use them. Try greens in a smoothie or with eggs in the AM, as a base underneath your lunch, or include a salad as the star or side with dinner.

3. add one more fat to your day.

I get it, life gets monotonous especailly during a busy week. While sticking to the same leftovers or meal can help us get through the week, there are always small tweaks we can make to improve the nutritoinal quality of our diet. Add one additional source of fat to your day. I have a bunch of examples here to inspire you

Okay, there you have it. Doable, right? These small steps can make the big difference. I am hoping to bring more posts like this one to you. Like I said, I want to be able to support you no matter where you are in your wellness journey. Is there something you really want to hear about? Let me know in the comments!