60 MINUTE
MORNING ROUTINE

Finding mornings tough?

Here’s a 60min morning routine that might help you change it up.

For many of us, mornings can be the toughest time of the day.

Clearing that negative headspace is vital to the start of an important day (every day is important). This is a routine that will help that shift.

It takes 60mins, but the commitment is worth it!

1.     Start your engine (5 mins)

Move your body as soon as you wake up (no matter how you’re feeling), it’s a good idea to get your body moving. It helps kick start your energy levels and circulation There’s no science to this, just get those joints loosened up.

2.    Make your bed (2 mins)

If you achieve nothing in the day… at least make your bed. Take a little pride in it too, how you do anything is how you do everything.

3.     Drink water (1 min)

Your brain is made up of mostly water. When you sleep, your body loses significant amounts of water through breathing and sweat. Try starting the day by throwing down a glass of water.

4.    Brush your teeth with the opposite hand (5 mins)

Using your non-preferred hand to carry out everyday tasks pushes the ‘practical’ brain out of the way and unleashes our creativity and attention to detail. This is mindful task as we are asking our brain to really think about what we are doing. We are in the moment rather than past or future. It requires us to be present.

It can even unlock and strengthen neural pathways in your brain… pretty dope!

5.     Deep breathing (10 mins)

On top of hydration (water), your brain and body needs oxygen.

A simple breathing exercise to try is:

Breathe in and count to 4. (4 secs)

Breathe out and count to 4. (4 secs)

Hold breath and count to 10. (10 secs)

(Do this 5 times)

6.    Stretch (15mins)

Stretching can help decrease muscle soreness, and if done right, it just makes you feel relaxed. Here is a good routine to get you going https://www.youtube.com/watch?v=L_xrDAtykMI 

7.    311 (10mins)

It’s important to start the day with gratitude and self-value. A simple way to this is to grab a pen and paper and write:

- 3 things you are grateful for (even the small things count).
- 1 thing you can do for yourself that will make you feel good.
- 1 thing will do for someone else to help them feel good. 

8.    Exercise (10mins)

Keep this simple and achievable. I do a few sets of push-ups, bodyweight squats and lunges.

My routine:

·      10 x push-ups

·      20 x body weight squats

·      30 x sit-ups

·      30 secs rest

Then repeat 2 more times for a total of 3 sets.

It’s important to choose what works for you.

Bonus: Have a cold shower… optional (3mins)

Wild, right?

You were probably keen to keep going? Until you read this.

For some it might be the 3 mins of your life that you want back (if you last that long), but having a cold shower not only wakes you up but it improves circulation throughout your body. 

That’s it, you're done!