Tag Archives for " morning routine "

5 Simple Strategies for Starting Your Day Like A Champion

Imagine you’re at the Olympics. The crowds are cheering, but you’re not among them. You’re down on the field, crouched at the starting line, poised for the race that may define your career.

No doubt you’ve trained for this moment for most of your life, but how would you prepare for it on the morning of the big day? If you were looking to accomplish something monumental, would you begin by hitting the snooze button until you were running late, grab whatever breakfast came to hand, then rush into the fray distracted and without a plan?

A Strong Start for a Strong Finish

Runners know that the morning of a big race is crucial, and they leave nothing to chance. All-State Conference track and Olympic distance triathlete Maria Serrata explains, “When that alarm goes off and you want to sleep in another hour, you can’t. No matter how much you’ve prepared, the things you do the morning of are critical. They will make or break your race.”

Whether you’re an Olympic runner, an adventurer setting out to ascend Mt. Kilimanjaro or a busy mom with a mountain of laundry to summit, the way you start your day can have a huge impact on whether you meet your goals or fall short. The Tiny Habits for Moms team offers these tips for creating a morning routine that will prime you to accomplish whatever you choose to pursue.

  1. Stop the snooze. Waking before the rest of your family gives you a few minutes to get centered and think about the day to come. Skip the snooze button and stretch, meditate, write in your journal or read a few verses of scripture while the house is still quiet. The calm and focus you’ll carry with you throughout the day will feel much better than another nine minutes of sleep. One habit to try: After I open my eyes, I will open my journal.
  2. Make Your Bed. We’ve said it before, and we’ll say it again: Making your bed first thing in the morning starts you off with a win and sets the tone for the entire day. By accomplishing something concrete right away you create something we call success momentum. As Stanford behavioral scientist and Tiny Habits creator BJ Fogg says, “the success you feel will radiate out to other parts of your life.” Ready to get started? Try this: After my feet touch the floor I will fluff my pillow. 
  3. Watch the sun rise. (Or at least greet it when you rise!) Open your blinds, step out onto your porch, or have breakfast on the patio. Dr. Phyllis Zee of Northwestern University Feinberg School of Medicine found that exposure to natural light, particularly in the morning, has beneficial effects on mood, alertness and metabolism. Make it a habit for the whole family: After I check to see that my child is awake, I will open her blinds.
  4. Hydrate – with citrate. Runners aren’t the only ones who need fluids. Every part of your body, from your brain to your immune system, benefits from adequate hydration. Add a squeeze of lemon and drain a glass before your morning cup of coffee to reduce inflammation, stave of infection and stimulate enzyme production. It’s an easy way to start your day off right. Just tell yourself: After I turn on the coffee pot, I will pour each family member a glass of lemon water. Now drink up!
  5. Don’t wake the kids. Instead, train them to wake themselves. Illustrator, mom of four and Tiny Habits for Moms alumni Kimberly Petersen buys each child an alarm clock a few weeks before they start kindergarten. “It seems like a Tiny Habit for now, and it’s something that does make my life simpler every morning, to not have to wake them up, but really it’s something that I’m doing because it’s a life skill that they’re going to need as adults,” she says. Is someone in your family having trouble waking when the alarm goes off? Put the clock across the room and work on the habit, “After I turn off my alarm I will touch my toes” (instead of getting back into bed!)

There’s one more piece of advice that applies to star athletes and moms alike: Figure out what works for you and do it every day. “My friend eats pop tarts before every run. After a race I drink a Sprite. Listen to your body and do what works best for you,” says Serrata.

However you choose to structure your morning, do it with the same focus and intent as a runner preparing for the Olympics, with the understanding that by starting your day focused and strong you’ll set yourself on the path to achieve your goals and do amazing things.

For more free tips on creating strong habits, click here.

To learn more about how to achieve your goals by creating habits that work for you, join our next session of Tiny Habits for Moms.

How Your Inner Night Owl Can Help the Early Bird Get the Worm

The “morning rush” is so common it’s a bona fide cliché, but your day doesn’t have to start with pandemonium. Here’s a secret the most successful people know: their mornings begin the night before.

Take a look at your morning routine and evaluate each action. Does this need to be done in the morning, or could it be done at night instead? If it is indeed a morning behavior, what can you do  the night before to set yourself up for success?

Getting Dressed

My son used to beg to sleep in his clothes, arguing that it would enable him to sleep in for several more minutes each morning. We don’t advocate allowing your business suit to do double duty as pajamas, but laying out your clothing the night before does more than just save you time deciding what to wear. You’ll also spare yourself the hassle of searching for stocking and accessories, and you’ll know before it’s too late whether part of the outfit is wrinkled, dirty or in need of repair.

Have your kids lay out their entire ensemble as well, from underclothing to socks and shoes. You’ll know whether a necessary item is still in the laundry, and you can veto the bathing suit/batman combo and other unacceptable choices before your kid is halfway out the door. 

Prepare Breakfast, Pack Lunch

Set out bowls and cold cereal or bake muffins or quiche cups that can be quickly reheated. Chop fruits and veggies, make sandwiches and put cookies in zip-lock bags. If your kids’ activities keep you out late, prepare everything you need for a crock-pot dinner. In the morning you can dump it in, set the timer and go. For even more efficiency, set aside some time on Sunday and prepare meals for the whole week.

Check Your Calendar

Take a look at your appointments and to-do list for today as well as tomorrow. What did you accomplish today? Was anything left undone that you should address tomorrow? What are your highest priorities this week? Are there any conflicts in your schedule?

What do you need to be ready for the coming day? Will you need any documents, files or other materials? Will you need to prepare in any other way? If you wait until you’re at the office to see what’s on your agenda, you risk missing an early appointment or arriving unprepared.

Check your kids’ schedules, too. Is there a student council meeting that slipped your mind, and possibly theirs? Do they need any special materials or equipment? Do they have a ride to and from all their activities? By reviewing their day as well as your own you forgo missing cleats, unfinished science projects, and a hundred other morning dramas.

Prepare Your Launch Pad

You’ve identified all the major events of the day to come and prepared everything you need, but how often has an important form been left on the kitchen counter or in a child’s room? Identify your launch pad and make sure everything is there before you go to bed. For kids, set out:

  • Backpacks
  • Homework
  • Library Books
  • Shoes
  • Coats
  • Hats
  • Athletic gear
  • Instruments
  • Projects
  • Anything else they’ll need to make it through the day

For yourself, include:

  • Briefcase
  • Purse
  • Laptop
  • Exercise clothing/gym bag
  • Coat
  • Shoes
  • Keys
  • Anything else YOU need to make it through the day

Only two things stay out of the launch pad: Your clothes, which are laid out neatly in each person’s bedroom, and your lunch boxes – leave those in the kitchen, ready to be filled.

Set the Stage for Success

Now that you’ve covered the essentials, you may find that you’re more able to meet some of your personal goals. If you’re familiar with the Tiny Habits method, you know that the easier a goal is, the more likely you are to follow through with it. By arranging everything you need the night before, you invest in the next day’s success. In fact, it will add to your motivation – you don’t want to have gone to the trouble of laying out your things for nothing!

  • If you’re trying to establish a habit of taking supplements each morning, place the supplements and an empty glass next to your sink.
  • If you want to add some exercise to your morning, set out your shoes, yoga mat or weights.
  • If you’ve decided to write a thank-you each day, put some cards and a nice pen at your desk, ready to go.

Morning Chaos or Morning Clockwork?

Rushing through the morning has implications for the entire day, for both you and your children. Most kids need time for transitions. Arriving at school a few minutes early allows them to calmly stow their backpack and jacket, pull out the things they’ll need for the day, check in with friends and adjust to the classroom atmosphere. Running late means they’re constantly hurrying to catch up, and it impacts their entire day. You’ve probably noticed similar effects in your own life. Set your whole family up for success by letting your evening routine do the heavy lifting and see the morning chaos turn to clockwork.

If you’re looking for more ways to master your to-do list, create balance in your life and create peace and positivity in your home, sign up for our newest course, Tiny Habits for Moms.