A Mindful Perspective
Welcome to my podcast! I'm Nick Levesque, and I'm on a mission to help you navigate life's challenges with a mindful perspective. Join me every week as I dive deep into the realms of mindset, spirituality, and personal growth. Drawing from my own experiences, I want to provide you with tools, strategies, insights, and inspiring stories that will help you go from where you are now, to where you want to be.
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A Mindful Perspective
6 Steps to Creating a Powerful Morning Routine
Imagine shaping your day for success before the sun even rises. On today's episode of A Mindful Perspective, I invite you on an exploration of how a powerful morning routine can serve as your daily launchpad. We unwrap the concept that a morning routine isn't a rigid structure but a fluid, personalized practice that can empower everyone from the bustling parent to the committed athlete. Through personal insights and practical advice, I'll guide you in creating a routine that resonates with your life, setting you up for a day of purpose and momentum.
We discuss the importance of intention-setting and the pivotal role of sleep in crafting a morning that leaves you feeling renewed and ready to tackle the day. Learn how starting with a single, focused activity can create a domino effect, leading to a day charged with intention and success. I'll share how adapting your routine to fit your evolving needs can keep you aligned with your goals, and how prioritizing what matters to you in the morning can transform the rest of your day.
Finally, we talk about how consistency is the cornerstone of any successful habit, and in this session, we confront the reality of maintaining it.
If you have ever thought or are thinking about creating a powerful morning, this episode is for you!
Hello everyone and welcome to A Mindful Perspective. I'm your host, nick Levesque, certified Spiritual Life Coach, and I'm here to share insights into my journey of mindfulness and self-discovery. Each week, we'll explore mindset, spirituality and personal growth to help you navigate life's challenges, with practical strategies and inspiring stories. Let's dive in. Hey everyone, and welcome to another episode of Mindful Perspective. In today's episode, I want us to talk about the importance of a morning routine, because I think it's so important to really dedicate time to ourselves in the morning, and it's something that I've been asked a lot, because I'm a morning person and I get up. I have my own routine in the morning, so, and I want to not only talk about some steps on how to create one, but also share how it's been beneficial for me as well. So, really, in today's episode, we're going to really dive into this and how to create a powerful morning routine. So, first and foremost, I want to say that a morning routine is, you know I think we all know this but it's really how you start your day. Okay, it sets the tone for the entirety of your day, which I think. There's really nothing that's more important, and there's a great quote that I read by Catherine Lavery and she says a morning routine sets the tone for the whole day and if you do each day right, you'll do life right. Now, for me personally, I resonate with this so much because, honestly, I think that a morning routine is an investment in yourself. Okay, it gives you structure in your day, it can help you build life-changing habits and, honestly, it just creates momentum for the rest of your day and I think, personally, you also just get more out of your day as well. However, I do think that the most important part of the morning routine, okay, is that you pay yourself first. Okay, so you give yourself the luxury of time, and I think it's so important that we pay ourselves first, okay, and what I mean by this is that we give ourselves some time to really do something that brings us joy, okay.
Speaker 1:So, again, when you wake up in the morning, it doesn't necessarily need to be an hour before, kind of your day starts, right, but you give yourself a certain amount of time that works for you, okay. So let's say, you're a busy parent and you, you know you want to start meditating, but you're busy throughout the day and you just don't have time. You have the kids. You need to pick them up and everything else, right. Well, what if you start waking up just a little early before everyone else, type of thing, and then you can do whatever you want, whether it's, as an example, 20 minutes of meditation? Maybe you just want to have breakfast in silence, maybe it's having a coffee or doing something that really resonates with you, right? But I also think that, since you're waking up early, it's also a good time to do something that you may want to do more, or maybe you think that you don't have enough time of right. So maybe you want to start exercising for 20 minutes, maybe you want to start meditating for 20 minutes, maybe you want to start a reading habit or something, and you're doing something that's very beneficial for you, okay.
Speaker 1:And again, I think this differs for every individual. Okay, it does not necessarily need to be an hour before. If all you have time for is 20 minutes, then that's 20 minutes, okay. So, like for me personally, when I wake up, the first thing I do always is I go to the gym. For me, the gym is my anchor. It's how I start my day and it really sets the tone for the rest of my day. Like I feel so much better when I get home from the gym. I I feel so much better knowing that I can wake up a little earlier, take time for myself, right then, do something that I love every day, and I think it's a great habit to build. But it also just helps me mentally, physically, emotionally, in every way possible. Right For me, as an example, going to the gym in the morning, that's my spiritual practice.
Speaker 1:Right, it's something that I absolutely love. But, again, I think the most important part of it is, yes, the habits. Like, building that habit is very essential. It's good, all these different things, but it's giving yourself time. Right, it's spending time with yourself. It's giving the time that you may not have throughout the day because you're so busy. Okay, like, I have friends that are parents that go in the gym in the morning and I'm pretty sure that they appreciate that time for themselves before the busy day of work and spending time with the kids, right, so that's what I'm saying. This is why, to me personally, a morning routine is so, so, so important.
Speaker 1:And I want to kind of shift the narrative. I think there's a misconception about morning routines. It's like I hear this a lot like oh, I'd love to start a morning routine, but I don't want to wake up at 4 or 5 am, okay, and I think this is a very big misconception that I want to talk about because, like, as an example, I wake up at 5 am or 5, yeah, I wake up at 5, right, and then I get ready for the gym and then I'm in the gym at around 5.30ish, okay, but that's what works for me personally, right, I get a good workout in. Then I come home, I get ready for work, I have more than enough time and then I start my day, type of thing, right. So that, for me, is what works.
Speaker 1:But if you're someone, as an example, that works a 12 to eight shift okay, let's just use this as a hypothetical scenario. If you're someone that works a 10 to eight or 12 to eight or something like that, then why would you wake up at 5 am, right, like that. Your morning routine does not need to start at five. Maybe you wake up at 10 instead. So, again, you Don't need to be waking up at four or 5am, okay.
Speaker 1:To me that doesn't really make any sense. It's really about what works for you and what can help you kind of stick to that, right, what can you be consistent with? That is the most important thing is what can you stick to? What can help you stay consistent? Okay, and also, this also applies to people who do night shifts, right, like, some people are night owls, and for me, personally, I think there's nothing, absolutely nothing wrong with that. Some people work better at night, some people work night jobs all these different things right, okay, that's completely fine. But maybe, waking up an hour before your night shift and giving yourself time to just get up and do whatever it is that you need to do Maybe you do a workout before your night shift, maybe you do something before your night shift To me, a morning routine is just getting up a little earlier and making sure that you're not rushing for your day, and then you're doing something for you, right, you're doing something to benefit you, okay, and I found a study on PubMed so this was a 2021 academic study and they said that waking up just one hour earlier, okay, was associated with a 23% lower depression rate.
Speaker 1:I find this to be absolutely profound, literally, just waking up an hour earlier and giving yourself some time. And again, like I was saying, there's so many great benefits to morning routine. Okay, it helps you build habits. It helps you take charge of your day, get ready for your day. Maybe you wake up a bit earlier just to plan out each day, right, there are so many different things you can do. There are so many different habits you can incorporate and do more of what you love.
Speaker 1:But again, it's for me personally is that you need to fill your own cup right. You need to take care of yourself in order to be able to show up properly in the world for your kids, for your friends, all these different things, right. A lot of times is we do it the other way around, right? Other way around right. Too many of us do it the other way around and we're left with no time and energy to invest in ourselves. Right, and what I mean by this is a lot of us, like myself included, for a long time, like we end up feeling at the mercy of our work, or maybe you know family demands if we've got kids, responsibilities, all these different things, right, and then that can really keep us stuck, because then you start feeling stuck because, like you're doing all these different things but you you're not doing anything for yourself.
Speaker 1:Okay, but when you lead or when you start a day doing something that brings you joy, when you're doing something that can really nourish your soul. I don't think there's anything better that you can do for yourself, and that's personally my own opinion. But you're giving yourself time for you, okay. You're helping nurturing that relationship with yourself. Maybe you're trying new things that you've never tried before. Okay, if you only have 30 minutes in the morning, then that's 30 minutes. That's 30 minutes is a big amount of time when you think about it, right. In 30 minutes, you can maybe read a few pages from your book. In 30 minutes, you can have a really good meditation session. In 30 minutes, you have time to cook a breakfast and sit down, have your coffee and just maybe be present with yourself. There are so many different things that you can do, okay, so the more time you can give yourself, great. But what I'm saying is it doesn't need to necessarily be an hour. It could be 20 minutes, it could be 30 minutes, but just take some time to take time for yourself.
Speaker 1:And also, by speaking to a lot of people, what I've noticed is that a lot of people will wake up just before they have to go to work, and myself included, I've done this for a long time. Okay, so let's say you know you work at eight, you wake up at 730, you get your stuff ready really quick and then you drive to work. Okay. But or another option is you work from home, so then all you have to do is log in, so you wake up like 10 minutes before work, which is even a little worse. Right, and this is what I used to do during COVID, because, again, my routine completely shifted. Right, because I would work from home and we were in a lockdown, so the gyms were closed. I would work out at night instead and just at home, I would do home workouts. But what I noticed is that I would end up waking up 10 minutes before eight o'clock.
Speaker 1:I would start my shift at eight and I noticed I was like I'm waking up entirely rushed, right, like I'm waking up 10 minutes before my shift starts. I have nothing put together. I'm not put together, that's first and foremost right. Like I have nothing in me, no food, nothing, and I just go to my desk and log in. Right, and you're starting your day rushed. You're starting your day anxious. You're starting your day with absolutely no time that you've given to yourself. You haven't even had maybe time to take a shower or have a, you know, a good breakfast, but no, you're rushing and you're eating breakfast as you're working.
Speaker 1:And you know, I just I've noticed this in a lot of people and, like I said, myself included for a long time. And you know, I think no wonder people are so anxious and stressed right, like we're waking up rushed, we're waking up in a panic oh my goodness, I'm going to be late for work. Oh my goodness, I only have 20 minutes before work. And then you start off your day and you're stressed already, and then something happens at work, and then you're stressed already again and then you know you've got kids to take care of and all these different things, right. So this is what I'm saying is like the morning routine that little time for yourself in the morning to get yourself ready shifts your entire day entirely, and when you do this over and over again every day, you start to notice just how better you feel. You start to notice how well in my case anyways, how proud of myself that I was that was able to wake up and do something for me, and it would literally impact the rest of my day.
Speaker 1:So this is really why I talk about a morning routine, why I find it so powerful and really how it changed my life. And again, it can be anything you want to do For me, it's life. And again, it can be anything you want to do. For me, it's exercise, for you could be reading, could be meditating, all these different things, right. But now let's really dive into how do we create a powerful morning routine that we can stick to.
Speaker 1:The first thing that I wanted to mention is set an intention, okay. So I think it's so important to really decide, like, what it is that you want to do. Okay. So if you just want to wake up and start reading, that's perfectly fine. If you want to wake up and do meditation, or just sit by yourself for a little bit, enjoy coffee, whatever it is that you want to do, right, what is it that you want to do? Just get clear on what you want to do and also, as yourself, like, why do you want to wake up? Right? I?
Speaker 1:I truly believe that the why is so important in anything that we do, because the why really gives us kind of a mini purpose, if you will. It gives us a direction. We're not just doing something, point blank here. We're doing something for a reason, right? So let's say why do you want to wake up to exercise? Maybe it's to feel better, maybe it's to start to get in shape all these different things, right? Why do you want to wake up and start reading? Why do you want to wake up and just have a nice breakfast and have a nice coffee, or whatever it is? Again, there's no, there's no right or wrong answer here. Every individual will have a different intention and every individual will have a different reason to wake up.
Speaker 1:Okay, but just taking time for yourself to wake up is, I think, just amazing, right? It's like I said you're not rushing to do something. You're not rushing to work, you're not rushing to get the kids ready. Maybe you're literally just waking up to get everything ready so that you can have more time for yourself throughout the day and you don't have to do whatever it is that you have to do later at night. And again, my personal opinion is don't try to do 20 different things either, right, just like. Stick to one thing. Start to one thing that you really want to start doing.
Speaker 1:Okay, and honestly, what I would also recommend is this is you time, right? So ask yourself what do you need? What do you need? More of this can change, maybe you know after a few weeks. Maybe you want to try something else. It's completely fine. Just ask yourself what do you need, right? What is it that you need in this moment?
Speaker 1:Okay, and something that I would say, though and I want to highlight as well that I think is important is that if you start to wake up a bit earlier, it might also mean that you need to start sleeping a bit earlier as well, right? That's just kind of the thing about this as well. I truly believe that you know, if you want to start waking up a bit earlier, you might also start having to sleep a bit earlier, but I truly believe that that's another kind of hidden gem of a morning routine. Is that, because you know you have to wake up, you start prioritizing your sleep, right? For me, that's what I noticed, like, oh my goodness, I have to wake up at 5 am, I have to wake up for the gym, so I need to be in bed early, and that, to me, was one of the most significant shifts in a morning routine, because I will say this, and I always say this but sleep is the most underrated thing you can do for yourself. Sleeping, proper sleep, adequate sleep is one of the best things you can ever do for yourself. And don't take this from me personally. There's a book called why we Sleep and you can read that yourself if you want to, but it really changed my whole perspective on sleeping and I was debating actually doing an entire episode on the benefits of sleeping because it is absolutely so underrated. Again, that's kind of just a little tangent that I want to throw in there, but really that's another hidden gem of waking up early. Right, you're going to have to sleep a bit early, but then you start prioritizing your sleep and then you feel better every day because you feel rested, you feel rejuvenated, right. So, again, number one is really to set an intention and be clear on what it is that you want to be doing.
Speaker 1:Tip number two and I think this is a very important thing, because a lot of people they have trouble waking up early. I've been asked this many times, like how do you wake up at 5am, or how do you wake up so early every morning? Do you have trouble doing it? And absolutely, I still have trouble doing it, right, and I think you know, I'll be honest, 5am is quite early and there are so many days I wake up. I'm like, oh, my goodness, I, you know, I don't want to wake up, I don't want to wake up.
Speaker 1:But again I think about how am I going to feel after my workout? Right, that's really what I think about, like, when I don't feel like going, you know, because, again, the mind does its thing, it plays its tricks, okay. But when you wake up and you're, you know the little voice, no, no, no. I asked myself, like, okay, how am I going to feel after this workout? How am I going to feel knowing that I didn't go? And to me personally, that's that just gets me out of it. Right, like, I get to work out, I get to wake up and do these things. So to me, that is just first and foremost. I think that's what's important, okay, but also, if you're having trouble waking up, this is the, I think, the best tip that I can give anyone and this is something that really helped for me but is put your alarm somewhere else.
Speaker 1:Okay, too many of us sleep with our alarms, either really close to us or we have our phones as our alarms or whatever alarm you have, but it's like right next to you, okay. So we end up either just hitting it and snoozing it or putting it off for another five minutes. Or some of us there's a lot of people that I know that have like 10 different alarms, like five minute resets or whatever right, and it's like, okay, well, that's not going to help you get out of bed. So if you want to increase your odds of getting out right or getting up out of bed, I should say put your alarm somewhere else in the room or out of the room entirely, to be quite honest so that you have to physically get up. Okay, so they have to physically get up. So you don't hit, snooze, you don't set 20 different alarms, and what that does is that now you're already out of bed, so your chances of getting up and doing something are already in your favor.
Speaker 1:Okay, and another little thing you can add to this as well. As if, as an example, you're setting an alarm, so let's say you've got your alarm set for 530. You put it in the other room or you put it on like at the top of your drawer, at the corner of your room or at the end of your room. You wake up, you hit your alarm. If you're going for a workout, then just put your workout clothes next to it, right next to it. Okay. If you're, you know, planning to wake up and journal, okay, then put your journal right next to it, so you already have everything in place. Okay, if your alarm rings, you get about a bed, you go, you hit it to turn it off and your workout closes already next to it. Then you know to me you've already won, you've already done multiple things and you're already out of bed. You're already kind of moving a little bit. So you know the chances of you going back to sleep are very little, as opposed to having an alarm right next to you where you can hit snooze all the time as an example. So again, just really quickly here okay, take your alarm, put it at the other side of your room, prepare whatever it is that you're doing and put it next to your alarm as well. Okay, you can prepare this the night before.
Speaker 1:By the way, and also another thing that I would advise as well do not use your cell phone as an alarm. Okay, a lot of us what happens is we use our cell phone as an alarm, and there's nothing wrong with that? But what tends to happen is, unconsciously, sometimes we take up the phone, we close our alarm and then we go on our phones okay, and instantly we're swiping on Instagram. Instantly we're filling our brains with all these different things. Instantly we look at our phones we see a bunch of notifications, okay. Instantly we look at our phones, we see a bunch of notifications, okay, and maybe sometimes it's notifications that you don't want to see. But now your day is starting out stressed already, right, you're starting your day on the wrong foot already. So, if you can have a regular alarm, an actual alarm, and try to avoid your phone in the morning, that is so, so, so important.
Speaker 1:And it's something, personally, that you know, I struggled with for a long time, right, like I would set my alarm on my phone and then I would take it and then I would doom scroll as an example, okay. And what I did personally to help me with this for a long time is I had another phone like I had a burner phone, if you will and I had nothing on it no apps, no, anything at all. I would just use it as my alarm and my gym phone. So basically, I had like my, I had Spotify on the phone, but that's all I had. So, basically, I had Spotify on the phone, but that's all I had. So basically, I would just take that phone. There was no notifications, nothing on it. Okay, I would just take it, I would put it somewhere else, I would wake up, go get it and then I've got my phone ready, I've got my gym clothes ready, I'm all ready to go, and there's nothing to distract me, there's nothing to make me anxious as well. It's really just a kind of a burner phone with my Spotify playlist and then I go to the gym and that's it. Right, I'm not getting constant dopamine hits from Instagram or Facebook or whatever it is. It's just me, really an empty phone, and then you go crush your goal, type of thing, right? So that's also very important to take note of.
Speaker 1:Tip number three is to drink water as soon as you get up, and I know that this sounds very, very simple, but a lot of us, I'll be completely honest, we don't drink enough water. Period. Okay, but especially if you're planning on having a morning routine, the best thing you can do for your body is to get up and drink a glass of water, because overnight, throughout the night. Your body loses water through breathing and sweat overnight. Okay, and as we all know, drinking water helps your immune system. It helps digestion, all these different things, but it also helps with, like, flushing out toxins throughout the night and all these different things, and I think we all kind of intuitively know this. But, honestly, as soon as you wake up, just drink water, especially if you're going for some sort of exercise. Maybe it's yoga, maybe it's the gym or swimming or whatever it is that you're doing Just have a glass of water to really start your day.
Speaker 1:Tip number four is to avoid technology in the mornings. Okay, and I know this can be very hard sometimes, a lot of us have this habit of reaching for our phone and all these different things right, myself including. But again, if we wake up and we check our phones right away, okay, and we start scrolling and we see all these notifications, okay, we can get anxious and stressed out right off the bat, which does not start off our morning on the right foot at all. Okay, sometimes you get a text from someone. You're seeing something that you don't want to see right now. Sometimes it's, you know, you see something and then it completely kills your mood first thing in the morning, right, that doesn't start your day. Or you take your phone, you put off your alarm and then you see a notification. You check it, right. You phone, you put off your alarm and then you see a notification. You check it, right. You check your notifications and then you just start doom scrolling first thing in the morning, right? So that's why I was saying earlier, I think it's so important to really try to avoid technology for the first little bit.
Speaker 1:As you're waking up, right, and if you're someone that has no problem with this, that's completely fine. There's nothing wrong with using your phone as an alarm. But, like again, just be very mindful of what you are consuming. The first thing in the morning is really what I'm trying to get at. Right, if you're consuming things that are stressing you out and take a moment to note that as well, right, like, how do you feel when you're waking up in the morning? Okay, do you feel anxious? Do you feel stressed? Do you feel a certain frustration, perhaps? Right, like, what it like? Take a moment to audit your mornings and how you're feeling. Right, if you are feeling very anxious or stressed, it could be because the first thing in the morning that you do is you take your phone. You're getting constant dopamine hit after dopamine hit from scrolling on your apps and also, again, you're potentially seeing things that you would not or should not be seeing at five, six o'clock in the morning, when that's supposed to be your you time. Okay, those are things you can deal with later on, but honestly, try to avoid the phone as soon as you wake up.
Speaker 1:Tip number five and this is something that I personally like to do okay is give yourself something to look forward to. Okay, so give yourself kind of a reward when you're building a new habit and you're doing these things. I think it's very important to give yourself a reward after you've done that habit. As an example, okay, and I would highly recommend anyone that's listening to this to read the book Atomic Habits by James Clear. It is an amazing book and I think anyone on the face of the earth should read this book. It is such a good book to build consistent habits and help you stick to your habits.
Speaker 1:But one of the things that he talks about as well is you know the reward right. Give yourself a reward. So, maybe after. Maybe you're someone that genuinely likes to take a warm shower? Okay. So maybe after your 10 minute meditation, you take, you reward yourself with a nice, warm, calm 10 minute shower. Okay, and that's something you look forward to every morning. You look forward to doing your meditation and after that you reward yourself with a really warm shower, which is something you absolutely love to do. That increases your chance of sticking to something. It could be that after your workout, you put together a smoothie that is amazing and it's so tasteful, but you know that you're only going to get it after your workout, okay. So this is what I mean by give yourself something to look forward, to Give yourself something that, after you're done, you're like oh, I can't wait to, you know, have my snack or have my smoothie, or have my smoothie or take my shower, or whatever it may be, but whatever that looks like for you can really help you stick to your routine. So, again, tip number five is to truly give yourself something to look forward to. Tip number six is consistency.
Speaker 1:If you want to build a really good morning routine, if you want to lock in that habit or whatever it is that you're doing maybe you're working on a journaling practice, maybe you're working on your meditation, maybe you're working on running or whatever. It may be Okay, but repeating the routine is the best way to do this. And the best way I find to do this is that you wake up at the same time every day, okay. This is what I found that's really helped me. Is you wake up at 5am every day, like for me, for example? I wake up for the gym Okay, 5 am every day, Like for me, for example. I wake up for the gym Okay. I don't wake up at 5, 30 some days, or five o'clock one day, or you know, unless there's something where I need to go into work earlier. You know, life happens, of course, that's not what I'm saying. Okay, but try to really wake up at the same time every day. So for me, that looks like 5 am for you.
Speaker 1:If you're working in a lot of friends that are nurses that you know they work very odd shifts and very different stuff, right? So in those circumstances, I think you really need to just find what works for you. If you're interested in doing this and kind of building that routine for yourself, you need to try to find something that works for you. But in most cases where people kind of work the same hours every day or close to you know, try to wake up at the same time every day to do that right. And again, what's happening there is not only are you kind of adjusting your body to wake up at the same time every day, but you're regulating your body's internal clock right. We have something called the circadian rhythm and basically it just that's your body's internal clock right. So the more you do it regularly, the more your internal clock gets used to that. So that's why sometimes, like for me personally, I'll wake up at 5am, sometimes without the alarm, right. Well, I'll wake up at 4.50, like 10 minutes before my alarm. And you know a lot of people say the same things, like oh well, I've been doing this for so long now that I just kind of wake up by myself. And that's exactly why, because you've regulated your body's internal clock, you've adjusted that circadian rhythm to really go with the same type of pattern, right. So this is why I'm saying sleeping at the same time every night is also just as important as waking up at the same time every day.
Speaker 1:Okay, if you want to master a morning routine. This is what I'm going to say. It's consistency, but it's consistently getting into bed at night, it's, and it's also consistently wake up in the morning, because if you're not consistent with your bedtime, then it's going to be very hard to wake up at the same time every day. And another very quick thing that I want to say here as well is that don't be too hard on yourself if you fail. Okay, so don't be too hard on yourself. If you fail, so don't be too hard on yourself.
Speaker 1:If you miss a morning or two during the week, or you're not in bed at the same time or when you wanted to, life happens. It's completely understandable. The only thing that's important is that you try to stick to it and you get back on your high horse when you can as soon as you can, I should say. And that's the same thing with anything Anything that you do in life will require consistency. In my personal opinion, anything that you want to get good at if it's a habit, if it's a you know sport, whatever it is, maybe you're learning an instrument, it doesn't matter. We all fail, we all have bad days, we all have days where we just don't do it, and that's completely fine.
Speaker 1:The only thing that I say is, again, don't be too hard on yourself. Okay, you've got this and you can do this, and one missed day is not going to kill all the progress that you've made. So, that being said, that's all I've got for you guys on today's episode. If you did like the episode, please feel free to leave a comment or review, share it. It really helps bring awareness to what I'm trying to do, which is really kind of, you know, spread this podcast on a broader scale to really help people just navigate everyday life challenges. So, again, with that being said, I hope you have a good week and I will catch you guys next week. Thank you.
