September 19th, 2023

Coach Jen

MORNING ROUTINE:

If you’ve run any type of race, you can relate with the rookie mistake of going out to fast. Before you know it, the 90 yr old Grandma with her neon sweat band and walkman is soon passing you. Is it because she’s better than you? Ehh, perhaps more so that she’s learned a thing or two about setting herself up for success early on in the race.

I’ll admit, my morning routine has been oddly similar to that race scenario in the past. I’d wake up in a whirlwind, (probably having hit snooze one too many times), throw my hair into a pony tail, running shoes on, and within 5 minutes I was out the door- 5 minutes into the day and already stressed. I’d start the day on full throttle, without any pacing or plan (other than run) and by mid-morning I felt like I’d hit the wall. By that evening I’d vow to give myself more time the next morning. Drink coffee, set intentions for the day, and just overall wake up a little before my run. However, every morning 5:30 would roll around, and I’d forget all about the previous day’s woes.When tired or hungry never assume you’ll make the most logical decision!

Change usually occurs when A: we’re forced to or B: when we’ve become fed up with our current situation. Well the later was it for me. However, for most of us mere mortals that’s not enough. You must make a plan. So I researched other’s morning routines, tried a few on for size, until I found something that stuck! Now, just like our race example above, pacing yourself out of the start line is only one factor to the race…you still have to run till the finish line…however, it sure does make the rest of the run more pleasant.

To make any morning routine stick, it’s helpful to:

. Start Small & Realistic

. Write it Down & Tell Someone

. Make it Something You Enjoy

Start Small & Realistic

Want to start waking up earlier? Start with 15 minute time blocks. Instead of saying, I’m going to wake up at 5 instead of 6, start with waking at 5:45. As time goes on lower that alarm by a few minutes and you’ll soon be at your goal time of 5am. Lofty goals may sound nice on paper, but small and realistic goals usually win the race.

Write it Down & Tell Someone

Speaking of paper, the next step is writing your routine down. Instead of rummaging through your groggy brain trying to remember what your morning routine was supposed to be, write it down step by step. At 5:45 wake up, 5:50 make warm lemon water, 6 read devotional, 6:15 journal…etc. Having an accountability partner is truly the secret weapon to your routine. It’s so much easier sticking to the plan when you know someone else is expecting you to follow through. Maybe it’s your spouse or a friend you know is waiting for your morning text. It’s helpful if that person is also attempting the same plan as you.

Make it Something you Enjoy

I don’t particularly like waking up at 5:30, but I do quite enjoy a glass of lemon ginger water, and typically wake up craving it. Even if your schedule doesn’t permit a ton of free time for your morning routine I recommend always starting with something you enjoy. Lemon water, 10 minutes of stretching, a 5 minute walk, journaling- whatever it is, find something you truly look forward to first thing. Starting with something enjoyable will help the other factors fall into place.

Now, there’s no one size fits all approach to a morning routine-however, there are a few steps that can be very powerful in everyones morning. Below is my morning routine that I’ve come to enjoy (on most mornings…let’s be realistic here) and perhaps you may enjoy too.

5:45: Alarm

5:50: Warm Lemon Ginger Water

6:00: Prayer Time

6:15: Journal

5 things I’m grateful for

Devotional

Minimum 1 page from book

3 goals for the day (i.e. 6 servings of vegetables, 100 oz water etc.)

3 emotions I want to feel that day (focused, creative, joyful)

Quote for the day

Pick a friend or family member to reach out to later that day to encourage

6:45 Mobility for upcoming run

Happy Morning Routine!