My Morning Wellness Routine + Tips To Have A Healthy, High Performing Day
WHY A MORNING ROUTINE MATTERS
A quote I’ve been basically living by as of late is “how you do anything is how you do everything.”
From the big to the small, I’m realizing more and more that how you show up for every.single.moment. in your life truly matters.
Rush through your meals without sitting down to enjoy them? Procrastinate going to the gym? Freak out in bad traffic? Flake on meeting up with a friend? Check your phone/email first thing in the morning?
These things might seem small, but chances are if you’re doing them consistently, you’re probably doing them in other areas of your life as well, with bigger consequences than you might have imagined (i.e. procrastinating going to the gym might translate into not yet quitting that job you hate, or being reactive in traffic could evolve into exploding regularly during conflicts with your spouse).
Lucky for us, this also means we have the power to make small, incremental changes that can lead to big, impactful, positive results too!
For me, this started with a morning routine, which then sets the tone for the rest of my day. You can lose an hour in the morning and spend all day chasing it, or in the words of successful entrepreneur Tim Ferris (after interviewing hundreds of other top performers across all industries), if you can win the morning, you can win the day. And if you’re winning every day, you’re basically winning at life, right?
So, what does winning the morning to win the day look like? While this varies for every single person, here’s a version I’ve been practicing for four years and why it works well for me.
Feel free to adopt any of the ideas that work well for you, and don’t forget to comment on this post below the one thing you do in your morning routine that makes the biggest difference in your day.
MY 5-STEP MORNING WELLNESS ROUTINE
+ Morning Wellness Hack #1 — Meditate
As soon as my alarm goes off every morning, I turn it off and open up my meditation app. For years I was using the headspace app, but recently I’ve been trying out a free app called Oak.
If I don’t meditate first thing, chances are I won’t do it at all, and I know how important having a meditation practice is for me, so it’s got to happen before I do anything else, no excuses.
While meditating has been scientifically proven to induce a number of health benefits (from lowering your cortisol to increasing productivity levels) the biggest difference I’ve noticed is it helps me get into a calmer, less reactive state. Instead, it trains my brain to “pause” so I have time to thoughtfully respond to different scenarios throughout my day. This positively impacts every other area of my life, but especially my relationships and communication skills.
PS — I know SO many people who say “but I can never seem to concentrate, my mind always wanders.” This is totally normal (after four years of daily meditation it still happens to me every time), and bringing your attention back to your meditation when you notice your mind wandering is simply part of the whole process!
+ Morning Wellness Hack #2 — 5-Minute Journal
One of my favorite parts of my morning routine (other than #5, obvi), filling out my 5-Minute Journal has been such a GAME CHANGER, primarily because it gets me into a state of gratitude.
Each day it asks you to list three things you’re grateful for, three things you’ll do to make the day great, and a daily affirmation. Then in the evening it asks you to list three amazing things that happened that day and how you could’ve made the day even better.
By thoughtfully answering these questions, it’s priming your brain to pay attention to all of the positive things in your life (aka practice gratitude). This releases neurotransmitters like dopamine and serotonin, which help to relax your body and brain and reduce stress levels. It’s essentially one of the most effective ways to switch your mental, emotional, and physical state.
I’ve used both the physical book and the app, and prefer the app because it’s easier to pack with me wherever I go. It also allows you to upload a photo for each day, which I love. And yes, 99% of the photos are of my baby, dog, or food.
+ Morning Wellness Hack #3 — Make My Bed
After I meditate and fill out my 5-Minute Journal it’s time to get out of bed. And after that it’s time to make it (don’t tell me I’m the only one that’s watched the speech on how changing the world starts with making your bed!)
Remember that quote I mentioned earlier that how you do anything is how you do everything? I really feel that way about making my bed, which is a small act with bigger implications. Tidying my bed shows appreciation and care for where I spend a solid chunk of my life, plus there’s nothing like getting into a nicely made bed at the end of a long day.
Also if I don’t make the bed, my dog will bury himself under the covers and get his hair everywhere…so there’s that.
+ Morning Wellness Hack #4 — Warm Water + Lemon
After I make the bed it’s time to hydrate. I opt for warm water with lemon because it’s especially effective at boosting your immune system, stimulating collagen (vital for youthful, glowy skin) flushing toxins, cleansing the liver and aiding in digestion, specifically helping to stimulate your bowels (and let’s be real, we ALL feel better when we’re able to do that first thing).
While I’m drinking my lemon water I start getting ready for #5.
+ Morning Wellness Hack #5 — Bulletproof Coffee
Okay, if I’m being totally honest, coffee is the reason I’m excited to wake up each morning (okay along with seeing my daughter and working on my business and other important stuff :)).
Years ago, after reading Headstrong by Dave Asprey, I upgraded my blood-sugar-spiking, chemical-laden lattes for a bulletproof-style coffee concoction, and it’s made a huge difference in how I feel every day.
If you’re unfamiliar with Bulletproof Coffee, it’s essentially a combination of high quality coffee beens blended with energy-boosting fats (like MCT oil) to help you maximize nutrient absorption and energy levels while keeping hunger and brain fog at bay.
I love it because it’s incredibly easy and quick to make, tastes creamy, rich and frothy and is loaded with ingredients that help to balance my blood sugar (I used to get headaches and energy crashes with regular coffee), maximize my focus and curb my appetite until mid-morning or lunch (a form of intermittent fasting).
I like to switch up some of the ingredients based on what’s going on with my health and in my life, but a few of my bulletproof coffee staples include —
Not only do these beans have a smooth, velvety taste but they’re organically sourced and lab-tested + certified-free of mold toxins (spoiler alert: depending on where you’re sourcing your beans from, beans can range from 90-98% mold toxicity levels, which have a major impact on your health, energy, mood and brain function). Use code FRIEND10 to save 10% off your purchase.
Unlike many other brands on the market, this MCT oil is produced with zero chemicals, and it’s high levels of C8 (caprylic acid) rapidly convert into ketones, which your brain and body can use as an effective form of fuel. Use code FRIEND10 to save 10% off your purchase.
I’ve been adding collagen to my Bulletproof coffees/smoothies for years, and I’ve noticed a huge difference in my skin as a result. Not only does the dose of protein (22g per serving) keep me satiated, but the amino acids help to plump up + hydrate my skin and heal + seal my intestinal tract. Use code FRIEND10 to save 10% off your first purchase.
I love adding a tablespoon of this slightly sweetened ghee to my coffee as it adds a rich, buttery, creamy taste and gut-healing boost, minus any of the dairy (which tends to have an inflammatory affect on me).
One of my favorite spices EVER, Ceylon cinnamon adds a natural sweetness and heavy dose of free radical fighting antioxidants while helping to improve insulin sensitivity and lower blood sugar levels.
+ Hormone-Balancing Adaptogens
Because adaptogens are so effective at helping reduce stress and inflammation in our bodies, I’m always trying to figure out new ways to incorporate them into my diet, and adding them in my bulletproof coffee is an easy way to get my fix. As I write this I’m 8 months postpartum and loving maca for it’s hormone-stabilizing properties, as well as chaga mushrooms for their high level of immunity-boosting antioxidants.
After I get my Bulletproof coffee prepped, it’s time to wake up my daughter Eloise (currently 8 months old). I nurse her, change her, then get her set up with her toys while I pump (I usually have a surplus of milk in the morning), drink my bulletproof coffee and check my email. I make myself wait to check any emails/texts/social media until this point. Doing this helps me feel like I’m beginning my day from a calm, grounded place, instead of being bombarded w/ information overload first thing. By now I absolutely feel like I’ve won the morning, and it’s only 8 am!
The rest of my day seems to go by too quickly, and sometimes it hits HARD (aka a tornado of baby and business chaos). But because of my morning (and nightly) routine, it’s always rooted in some sense of peace and accomplishment. No matter what happens, it feels so good knowing I own the choice on how I start and end each day, and I do so in a way that helps me be a happier, healthier, high performing human.
You will never change your life until you change something you do daily. The secret of your success is found in your daily routine. — John C. Maxwell
Hormone-Balancing Bulletproof Coffee
A slightly sweet twist on the original bulletproof coffee, this concoction is creamy and frothy, easy to make and sneaks in tons of nutrients + hormone-balancing, gut-healing, energy-boosting ingredients to help you function and feel your best.
- 2 shots (about ¼ cup) ground Bulletproof Original Coffee Beans
- 2 cups boiling water
- 1 tsp -1 tbsp Bulletproof Brain Octane Oil
- 1 serving Bulletproof collagen powder
- 1 tbsp Vanilla Bean Ghee
- ½ tsp Ceylon Cinnamon
- Optional Adaptogens -- 1 tsp maca root powder, 1 package Four Sigmatic Chaga Mushrooms or 1 tsp Sun Potion Ashwagandha powder
- Bring a pot (at least two cups) of water to a boil and pour over coffee grinds (can also use an espresso machine or coffee maker).
- Add coffee and all other ingredients to a blender and pulse until well-mixed and frothy, about 20 seconds.
- Hormone Balancing Smoothie Formula + Recipes - January 20, 2021
- First-Trimester Pregnancy Hormone Balancing Tips: How to Reduce Nausea, Fatigue + Other Hormonal Symptoms - January 6, 2021
- How to Naturally Balance Your Hormones with B Vitamins - January 4, 2021