The Perfect Fall Morning: Establishing a Routine for Wellness
Hey Ya’ll, it’s Coach Monica! As the Texas sun shines bright, I’m dreaming of that cool, crisp autumn air. With school routines settled and work balancing out, it’s vital to maintain a healthy routine as the holidays approach. One of the most crucial lessons I’ve learned on my wellness journey is: “If you fail to plan, plan to fail.” Let’s dive into establishing the perfect fall morning routine to keep you on track with your wellness goals.
Did you know that weight often increases more during the fall and winter? This could be in part because the cozy sweaters, oversized boots, and vests could hide a weight gain. But the purpose of a wellness journey is to build sustainable habits for consistent progress leading to decreased weight and increased happiness. Cold weather has its benefits too – it stimulates the brain, helps you sleep better, and even burns more calories! So, let’s build our perfect fall morning!
Rise and Shine 30 Minutes Earlier
I know, this is easier said than done. It’s chilly outside, and your bed is warm – but fear not, this is still an essential part of the perfect fall morning. Waking up just half an hour earlier might be a challenge, but it’s a significant step toward a calmer morning environment, reducing the chaos of morning routines (like spilled coffee and rushing through the door). Research has proven that those who wake up early have shown better mental health symptoms. They are optimistic, satisfied, and feel positive about situations. So set your alarm clock 30 minutes earlier and don’t hit the snooze button!
Journal or Read
Start your day with some self-reflection. This quiet time allows you to tune into your thoughts and needs. Carve out some time to tackle this first thing in the morning. Whether it’s journaling your thoughts, scripting your intentions for the day, or finally delving into that year-old book, embrace the tranquility and connect with your thoughts.
Prioritize 20 Minutes of Movement
Speaking of being in tune with your thoughts, what about your body? Most will say you must hit the gym for at least 45 minutes, but that’s unrealistic for many. You don’t have to worry about a lengthy gym session if it doesn’t always fit your schedule. Practice intentional movement with a home walking pad for your living space or turn on your favorite YouTube workout. Cozy cardio? It’s all over the internet – people want to work out in a non-strenuous, relaxing way that makes the movement enjoyable. If you enjoy it, you’re much more likely to stick with it.
Get Fresh Air
Whether this means sitting out on your porch, going for a brief morning stroll, or just opening a window for a few minutes, let some of that chilly morning air hit your lungs to invigorate your day!
Craft Your Morning Drink
Fall offers many flavors – from pumpkin spice, to apple cider, or maple bourbon/pecan. Utilize the flavors of fall to create the perfect morning drink. For some, like myself – this is coffee or a matcha. Sometimes, a hot cup of tea can help you start the day off right. Take your time and be mindful while you’re making your beverage. Sit and enjoy your drink mindfully and in peace.
Avoid starting your day with screens, especially your phone. This simple change can prevent morning stress triggers and unnecessary work-related stress before you’ve even left your bed. The crucial key to my fall mornings, in fact, every morning, is refraining from checking my phone right away. I’ve discussed this on the Healthi Life podcast; opening your phone to something negative at the start of the day can ignite a stress response, impacting your mood for the entire day. Additionally, viewing unanswered work emails or social media messages while still in bed might trigger an immediate urge to respond. But this is your morning time relaxation before you start your day- so don’t start it in bed!
Create Your Ideal Morning Routine
Your perfect fall morning routine is unique to you. There is not a one-size-fits-all for everyone. If you’re not a morning person, focus on crafting a lovely evening routine. If journaling isn’t your thing, try meditation. Love to cook but you’re not a morning person? Spend time crafting a delicious breakfast in the evening for the next morning to heat up. Tailor your morning to what works for you, and do it consistently.
Remember, your routine is your own. As usual, take what you want, leave what you don’t, and I will see you in the next one!