You know how people talking about waking up on the right side of the bed? We all know how powerful a day like that can be – you can be extra productive, your relationships seem to be easier, your day breezes by without a care in the world.
On the other hand, we have the days where we wake up on the wrong side of the bed, and these days feel extra difficult, with problem after problem. Everyone seems grumpy and irritating, and you can’t wait for these days to be over.
However, I think we have a lot more control over how our days pass than we think we do. What if you began each morning consciously, and chose to set yourself up for a day of positivity and success?
Body, mind, spirit
Health and wellness is about making sure you’re taking care of yourself on all levels – body, mind and spirit. What if you took a minute to engage with each of these every morning, and give them exactly what they need?
Well, that’s exactly what I intend to do, and see how that changes my perspective and outlook on my days, weeks and months. I plan to do it for 90 days in a row, to establish a true habit of it for myself.
Most people think it only takes 21 days to establish a habit, but not so – in fact, it takes a MINIMUM of 66 days of consistency to transform a “to-do” item into a true habit, which is defined as “a settled or regular tendency or practice, especially one that is hard to give up.”
To get best results, I was thinking about asking a friend to be an accountability partner, but then I realized – I have unending accountability partners online, so I’ve created myself a new IG (@FitInFounder) to record myself and keep myself honest.
Join in the #HealthyHabitsMovement!
What I’d like to do is invite you to join me! If you feel like you need more good days than bad ones, or you feel like you’ve been waking up too often dreading the day to come, then please join me.
Alternately, if you already have your morning routine, but would love to participate with others, please join! Or perhaps you’re naturally a glass-half-full kind of person, and you love the idea of choosing the path of positivity, we definitely want your happy groove included in our healthy morning vibe!
The new morning routine
The goal is to affect a positive start to the day in body, mind and spirit, and to that end, I’m starting with three simple tasks:
- Start the day with a glass of water (I’m adding lemon to mine), because water is so important for brain and cognitive function. Dehydration can alter moods, but because your brain is 75% water, it also needs proper hydration to fire synapses efficiently, and build pathways effectively.
- I’m going to follow that up with a 1 minute plank. The goal here is to get my body engaged right away, tone my core and get me in the right frame of mind to keep active and moving throughout the day. I have noticed that when I exercise in the morning, my back feels stronger (good core support), and so I can go about my day with better posture, less back pain as well as walking into my meetings taller.
- Lastly, I’m going to finish up by posting three things I’m grateful on the same post where I’m planking. By starting out the day in a place of gratitude, I’m trying to reinforce with my brain that I’m open to all the good things coming my way that day, and that I’ll receive them with gratitude! Realistically, I’m training myself to see the good things, which we often don’t see because we’re regularly too critical or self-deprecating.
- Reminder: this is to be done immediately after getting out of bed! So I’d better have my water handy, and have set up the camera the night before. I want to get out of bed, and choose the ‘right’ side, before anything else can distract me from my goal.
That’s it. Three minutes, very feasible. Right?
Well, I think the hard part is going to be doing it without fail every morning, but that’s what I’m aiming for. And (tbh), filming myself first thing in the morning doesn’t really excite me, but if anything, it lets you guys see I’m just like you (or not) – I’m your average middle aged mom, and I’m not even a morning person.
The reason this matters to me so much
The reason I’m doing this is threefold (not surprisingly?) –
In the process of incorporating, building and launching my startup, I’ve put on 30lbs that I want to lose again. I’ve had some injuries that have limited me, but I also haven’t dedicated the effort or time to rebuilding my strength. It’s time, and I know I’m not the only one out there who feels that way. So many people want to lose those last fifteen, or perhaps regain their pre-baby or pre-university weight. So many people want to get stronger but don’t know where to start.
As well, the brain-body connection is so important because they need each other. I need my brain to be in prime form, or it can undermine me with anxiety. If I don’t take care of it, I get exasperated with its lag. Instead of being mad at it, I would rather get it warmed up properly for the day, as if I were doing my stretches before a workout.
Lastly: your spirit, or soul – this is the essence of where your lens is established. If you don’t go into the day with gratitude, you’re giving away your power to other people to determine how your day will be. I mean, if you surround yourself with amazing people, then there’s no problem here, but a lot of people don’t get a say (especially if you take TTC).
If I set myself goals that feel unreasonable, I find that I don’t often achieve them. Instead, I set myself smaller, very achievable goals that I then build on. Three minutes every morning feels simple enough to me, enough to not impede me from doing it.
#HealthyHabitsMovement is my way of touching on all the important factors in making sure that I’m taking good care of the physical, mental and ‘spiritual’ needs that go into how I walk through my life.
To participate, follow me on IG @FitInFounder and feel free to use the #HealthyHabitsMovement in your posts! Also, I encourage you to share the three things you’re grateful for in a comment on my posts every morning.
I’m looking forward to planking with you and reading your gratitude comments. Let’s support each other in creating a morning routine that changes our lives!
Catherine Chan is the Founder & CEO of FitIn.io, a new fitness platform connecting Canadians with personal trainers/instructors, fitness, exercise or movement classes near them in mere minutes. A mental health advocate, she has dedicated a part of her platform to mental health and wellness classes, promoting movement + mindfulness in order to find profound, sustainable health.