Things we would avoid or cut out:
- Extended sitting
Things we would recommend:
- 30 mins elevated heart rate 5x/wk
- Have a morning routine that involves stretching and exercising
This portion of our website is designed to help you understand what stressors may be contributing to your symptoms. Chiropractic adjustments will never make you feel better but they will most definitely make you HEAL better. It’s the restoration of function that will stop the progression of breakdown that led you to us in the first place. With that being said, we understand it’s also important to feel better so use this Awaken Lifestyle portion of our website to identify what you may be doing to yourself that is contributing to the symptoms. Remember you can not out exercise a bad diet and you can not out-adjust a poor lifestyle!
Setting up a morning routine can help you start your day with intention and productivity. Here are step-by-step instructions to create a morning routine that suits your needs and preferences:
- Define Your Goals and Objectives:
- Before you start, determine what you want to achieve with your morning routine. It could be to boost your energy, enhance productivity, or prioritize self-care.
- Select Your Wake-Up Time:
- Choose a consistent wake-up time that aligns with your goals and allows you to get enough sleep. Ensure you’re getting 7-9 hours of quality sleep each night.
- Plan Your Evening Routine:
- A successful morning routine often begins the night before. Establish a calming evening routine that helps you wind down, such as reading, meditating, or stretching.
- Create a To-Do List for the Morning:
- Before going to bed, make a list of the tasks or activities you want to include in your morning routine. This can help you stay focused and organized in the morning.
- Set Up Your Environment:
- Prepare your environment for a smooth morning. Lay out your workout clothes, set up the coffee maker, or arrange items you’ll need for your routine.
- Wake Up Early and Avoid Snoozing:
- When your alarm goes off, resist the temptation to hit the snooze button. Train yourself to get out of bed immediately to avoid wasting precious morning time.
- Hydrate and Rehydrate:
- Start your day with a glass of water to rehydrate your body after a night’s sleep. You can also add a squeeze of lemon for added freshness.
- Morning Exercise or Movement:
- Engage in some form of physical activity, whether it’s a morning workout, yoga, stretching, or a brisk walk. Exercise can boost your energy and mood.
- Mindfulness and Meditation:
- Spend a few minutes practicing mindfulness or meditation to center your thoughts and reduce stress. Deep breathing exercises can also help.
- Nutritious Breakfast:
- Fuel your body with a balanced breakfast that includes protein, fiber, and healthy fats. Avoid sugary or heavily processed foods.
- Personal Growth Activities:
- Allocate time for personal growth activities like reading, journaling, or learning. This can be an excellent opportunity to gain knowledge or set intentions for the day.
- Grooming and Self-Care:
- Take care of your grooming needs and engage in a brief self-care routine. This could include skincare, brushing your teeth, and dressing in a way that makes you feel confident.
- Plan and Prioritize Tasks:
- Review your to-do list and prioritize tasks for the day. Identify your top priorities and allocate time blocks to work on them.
- Limit Distractions:
- During your morning routine, avoid distractions like checking emails or social media. Focus on the activities that contribute to your well-being and productivity.
- Express Gratitude:
- Take a moment to express gratitude for the day ahead and for the positive aspects of your life. Cultivating a gratitude practice can improve your overall mindset.
- Stay Consistent:
- Consistency is key to a successful morning routine. Stick to your schedule as closely as possible, even on weekends, to establish a routine that becomes a habit.
- Adjust and Iterate:
- Over time, you may need to make adjustments to your morning routine based on changing circumstances or goals. Be open to experimenting and refining your routine as needed.
- Track Your Progress:
- Keep a journal or use a habit-tracking app to monitor your morning routine’s effectiveness and make adjustments as necessary.
- Be Kind to Yourself:
- Don’t be too hard on yourself if you occasionally deviate from your routine. Life happens, and it’s essential to be flexible and forgiving.
- Enjoy the Benefits:
- As you consistently follow your morning routine, enjoy the benefits it brings to your physical and mental well-being. Celebrate your achievements and adapt as your life evolves.