In this episode I talk about the benefits of having a morning routine, share my routine and help you create one of your own.
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[00:00:00]
Unknown:
Hey. Just a little message before we get started. I offer one on one coaching to women for breakup recovery and dating. So if you're interested, just send me an email at [email protected]. That's [email protected]. And let me know if you're interested, and I can give you information. We can hop on a very brief call to see what your needs are either around dating and or breakup recovery, and I'm really excited to help you on your journey.
[00:00:37] Unknown:
Hey. I'm Tracy Pinnock, and welcome to the Bitter to Better podcast, where I talk all things love and life that help women live better after breakups. I'm glad you're here, and let's get into it.
[00:00:56] Unknown:
Today, we're talking about creating your morning routine. It is so helpful for us to have a process that we do every morning to help ground ourselves and take control of our day. I was particularly inspired to record this episode at this time because I recently morning routine that brings you peace is a very important part of this. So when it comes to anxiety management and stress management, a morning routine is so key. I think of it like a vitamin for your nervous system. Just as you would take vitamin c for your immune system so that your immune system is as strong as it can possibly be before it comes into contact with, you know, anything that might make you sick.
I think of kind of, a morning routine or really self care. And in this case, your morning self care, I think of it as a vitamin for your nervous system so that you are kind of being as balanced as possible at baseline so that when you come into contact with stressors in your day, you are better prepared to deal with them. So you wanna think about what it is you need in the morning when you think about putting together a morning routine for yourself. So I will talk about what mine typically looks like, and then I want to kind of give you, some pointers on creating your own morning routine. Because just like any self care, a morning routine is unique to the individual. It's not one size fits all. It's something that we do in order to fuel our minds, bodies, and souls.
So it's going to be, you know, pretty specific to the individual. So the first thing you want to do is choose the time that you want to wake up. So for me, I like to wake up an hour before I work wake my kids up so that I have an hour of quiet time because it could possibly be the only hour of quiet time that I have in my day until my children go to bed. The thing about my children going to bed is that I also am usually ready to go to bed at that time as well. So then I may not always have much time to myself after they go to bed because I might go right off to sleep sometimes. Or I will try to have that time to myself reading a book, watching a show, and I will just pass out. So you want to think about what you need.
So what time do you need to wake up in order to get to work or get your kids to school or do whatever it is you need to do for your day? And I suggest at least a half hour before that, you want to wake up, ideally, even an hour because it gives you more time to get some things done. So for me, I wake up at 05:45AM, and I relish in the silence of it all first. When I'm doing my best morning routine, I do some sort of gratitude practice as soon as I wake up, and that can be as simple as thinking about the things that I'm thankful for, saying them out loud. I could journal about them, but I have this sign above my closet in my bedroom that says thank you. And it's a reminder to me to say thank you every morning, ideally, before I get out of the bed. Just thank you for being alive. Thank you for whatever things I want to talk about being grateful for that day. And then I get out of bed, and I, want to get my lemon water. It's just kind of the start to my day. I'm I track my water intake, so it's kind of a quick easy way for me to jump start getting enough ounces of water. But I also do that because I drink coffee every morning, and that's going to dehydrate me because of the caffeine.
And I'm particularly mindful of it if it's a day that I know I'm planning to have any alcohol because that also is dehydrating. And, also, just drinking the water helps me, like, with my sinuses and my throat and stuff like that, which tend to be a little dry when I first wake up, especially in the winter. It's a big issue in the winter. But at any time of the year, waking up, my throat, my sinuses tend to be a bit dry. So that lemon water helps a lot. So I pretty much chug that. I don't leisurely drink that. I just kind of, like, try to just get it down.
And I make my coffee, because your girl is a phine. Caffeine is my drug of choice. And while I'm waiting for my coffee or brewing my coffee or drinking my coffee, I might read if I'm in the middle of a book that I want to read. But I also might listen to a podcast, or I might listen to some law of attraction content, on YouTube. But what I'm doing is leaning into things that bring me peace, joy, or excitement. I also might look out my window. I have a bay window in the back of my home that looks over a pond, and there are these swans and ducks and, other water birds that hang out there, so that's always nice to see.
On one occasion, I saw ducks in my yard, which had never really happened. That was fun. But all of these things helped soothe me, helped calm me, helped ground me. There have been times where I would do a little yoga in the morning. I am wanting to get back back into that as a a, ongoing thing. But, actually, I might make yoga more consistently a thing that I do in the afternoon to help stretch, especially my neck my neck and back and hips because I'm always sitting. But for the most part, I just described my typical morning routine. And I have to say, I noticed such a difference in my mood and my functioning on the mornings where I do that routine versus the mornings where I don't.
And it's very helpful for me to note so, like, on mornings when I might not do it and I feel the impact of that, I it kind of gets me right back on track because I'm like, oh, yeah. No. I don't like the way I feel and the way I function when I don't start out my morning with this routine. So having a morning routine is so helpful and so beneficial to being able to calm yourself, take control of your morning. It really makes you less susceptible or I should say maybe more tolerant to minor inconveniences that come your way during the day. It makes you better able to tolerate them.
[00:07:39] Unknown:
Do you like what you're hearing? Are you picking up what I'm putting down? Want to help the pod? If so, please know it's greatly appreciated, and I welcome you to support the Bitter to Better podcast however you can. Might I suggest a few options? First, please rate and review the show on Spotify, Apple Podcasts, or whatever platform you choose. Next, how about sending this podcast to one friend who you know could use it? This way, she can't say you've never given her anything. If you're really riding with me, talk about the show on social media and tag me. I'm at tracy panach on Instagram. And lastly, if you ever use any products or services I mentioned in the pod, can you tell them Tracey Panach from the Bitter to Better podcast sent you?
Please and thank you.
[00:08:32] Unknown:
Okay. So I got a little off track well, off track with giving you the kind of steps to take. So you need to decide on a wake up time to start your morning routine. I recommend a good hour before you need to actually be awake. But if that feels too early for you, start out with a half hour and take it from there. Next, you want to choose the task that you'll be doing during your morning routine. So I just described mine. But is there gonna be exercise? Is there gonna be journaling, meditation, yoga? Are you gonna say mantras or affirmations? Are you gonna sit outside? Are you gonna take a walk? Are you gonna make sure you eat breakfast during that time?
Are you going to stretch, read, do a devotional, listen to a podcast? I could go on and on and on. Do you wanna color, draw, sketch? What is it that you want to make time for in your day that you can do in the morning, and it helps you feel good. So you want to pick the wake up time and the task. And then, ultimately, you want to set yourself up for the best chance of success. So what do I mean here? You want to set yourself up for actually doing this routine and doing it consistently. So I highly recommend setting an alarm to wake you up. You may even want to make a list that you like, on a post it or something that you stick to your mirror or to your wall that list the task that you're going to do in the order that you want to do them. So making your coffee, journaling, stretching, whatever it might be.
And you really want to practice being consistent with, a few things first before adding any other things or making any significant changes. So maybe, ultimately, your morning routine is maybe you want it to include, I don't know, 10 different things. But if you haven't been doing much of your of a routine at all, maybe you wanna start out with trying, like, five of those consistently or three of them consistently. So, you know, start out with, you know, maybe, you know, making your coffee and having your coffee is a given, but you want to start bringing in stretching. So maybe you make sure you, so one of my favorite things is to, you know, use YouTube and create playlist of videos that you like and start out with something that's a five minute stretch. And do that, you know, for the next week and show yourself that you're consistent with that, and then add in the next piece that you want to do. Maybe you want to start meditating. So maybe you add in your meditation, piece of it as well. So just think about doing this. I mean, we know that sustainable change and sustainable habit building happens in increments. Going from zero to a 100 with something tends to burn us out. We may be really great at it initially and really motivated initially, but then that can start to die down rather than incrementally instituting these things into your life in a way that they become an actual habit, meaning they take less energy mentally to get yourself to do them because you've become so used to them. So that's just a tip if you find yourself struggling to maintain a routine. If you're able to do all the things and do them consistent consistently without an issue long term, then go for it. But that's just the thought if you want this to really be a healthy lifestyle habit.
So pretty much, this is a short and sweet episode, but it's so important. And that's the thing about the morning routine that I really like. It's so easy because, remember, you're mainly wanting to focus on doing things you enjoy or that you, you know, really feel like are good for you. So in general, the morning routine is pretty easy, but it has a big impact. Like, once you start doing a routine, you really notice the difference when you're not doing the routine. So this is a great way to be someone who takes control of your day by purposely doing task every morning that help to calm you and soothe you.
Alright. That's all I have for today. Definitely share with me your morning routine practices. You can find me on Instagram. You can find me on threads. You can find me in the show notes and answer the q and a that I usually have at at for every episode. Maybe I'll even do a poll for this episode as well. Answer that. Answer the q and a. Answer the poll. Also, rate and review this podcast. Pass it on to someone who you think it could be helpful helpful for. I'm going to try to get better at reminding people to do these things so that we can pass along the better to better podcast to anyone who it might benefit. Alright. See you next time.
[00:13:06] Unknown:
Hey, by the way, I can be found in other places besides this podcast. Just search my name on YouTube and you'll find my channel. Subscribe for periodic how to videos for dealing with break ups and mastering dating. That's right. I said mastering dating. It's a skill, ladies. I can also be found on Instagram at tracy panach. And lastly, I most encourage you to join my email list where you get break up in dating support delivered to your inbox. In addition to getting the most exclusive access to my programs and coaching services, my email list subscribers are the first to know when my coaching programs launch and the only people to get discounts when they're offered. As always, I'm glad we got into it and looking forward to next time.
Hey. Just a little message before we get started. I offer one on one coaching to women for breakup recovery and dating. So if you're interested, just send me an email at [email protected]. That's [email protected]. And let me know if you're interested, and I can give you information. We can hop on a very brief call to see what your needs are either around dating and or breakup recovery, and I'm really excited to help you on your journey.
[00:00:37] Unknown:
Hey. I'm Tracy Pinnock, and welcome to the Bitter to Better podcast, where I talk all things love and life that help women live better after breakups. I'm glad you're here, and let's get into it.
[00:00:56] Unknown:
Today, we're talking about creating your morning routine. It is so helpful for us to have a process that we do every morning to help ground ourselves and take control of our day. I was particularly inspired to record this episode at this time because I recently morning routine that brings you peace is a very important part of this. So when it comes to anxiety management and stress management, a morning routine is so key. I think of it like a vitamin for your nervous system. Just as you would take vitamin c for your immune system so that your immune system is as strong as it can possibly be before it comes into contact with, you know, anything that might make you sick.
I think of kind of, a morning routine or really self care. And in this case, your morning self care, I think of it as a vitamin for your nervous system so that you are kind of being as balanced as possible at baseline so that when you come into contact with stressors in your day, you are better prepared to deal with them. So you wanna think about what it is you need in the morning when you think about putting together a morning routine for yourself. So I will talk about what mine typically looks like, and then I want to kind of give you, some pointers on creating your own morning routine. Because just like any self care, a morning routine is unique to the individual. It's not one size fits all. It's something that we do in order to fuel our minds, bodies, and souls.
So it's going to be, you know, pretty specific to the individual. So the first thing you want to do is choose the time that you want to wake up. So for me, I like to wake up an hour before I work wake my kids up so that I have an hour of quiet time because it could possibly be the only hour of quiet time that I have in my day until my children go to bed. The thing about my children going to bed is that I also am usually ready to go to bed at that time as well. So then I may not always have much time to myself after they go to bed because I might go right off to sleep sometimes. Or I will try to have that time to myself reading a book, watching a show, and I will just pass out. So you want to think about what you need.
So what time do you need to wake up in order to get to work or get your kids to school or do whatever it is you need to do for your day? And I suggest at least a half hour before that, you want to wake up, ideally, even an hour because it gives you more time to get some things done. So for me, I wake up at 05:45AM, and I relish in the silence of it all first. When I'm doing my best morning routine, I do some sort of gratitude practice as soon as I wake up, and that can be as simple as thinking about the things that I'm thankful for, saying them out loud. I could journal about them, but I have this sign above my closet in my bedroom that says thank you. And it's a reminder to me to say thank you every morning, ideally, before I get out of the bed. Just thank you for being alive. Thank you for whatever things I want to talk about being grateful for that day. And then I get out of bed, and I, want to get my lemon water. It's just kind of the start to my day. I'm I track my water intake, so it's kind of a quick easy way for me to jump start getting enough ounces of water. But I also do that because I drink coffee every morning, and that's going to dehydrate me because of the caffeine.
And I'm particularly mindful of it if it's a day that I know I'm planning to have any alcohol because that also is dehydrating. And, also, just drinking the water helps me, like, with my sinuses and my throat and stuff like that, which tend to be a little dry when I first wake up, especially in the winter. It's a big issue in the winter. But at any time of the year, waking up, my throat, my sinuses tend to be a bit dry. So that lemon water helps a lot. So I pretty much chug that. I don't leisurely drink that. I just kind of, like, try to just get it down.
And I make my coffee, because your girl is a phine. Caffeine is my drug of choice. And while I'm waiting for my coffee or brewing my coffee or drinking my coffee, I might read if I'm in the middle of a book that I want to read. But I also might listen to a podcast, or I might listen to some law of attraction content, on YouTube. But what I'm doing is leaning into things that bring me peace, joy, or excitement. I also might look out my window. I have a bay window in the back of my home that looks over a pond, and there are these swans and ducks and, other water birds that hang out there, so that's always nice to see.
On one occasion, I saw ducks in my yard, which had never really happened. That was fun. But all of these things helped soothe me, helped calm me, helped ground me. There have been times where I would do a little yoga in the morning. I am wanting to get back back into that as a a, ongoing thing. But, actually, I might make yoga more consistently a thing that I do in the afternoon to help stretch, especially my neck my neck and back and hips because I'm always sitting. But for the most part, I just described my typical morning routine. And I have to say, I noticed such a difference in my mood and my functioning on the mornings where I do that routine versus the mornings where I don't.
And it's very helpful for me to note so, like, on mornings when I might not do it and I feel the impact of that, I it kind of gets me right back on track because I'm like, oh, yeah. No. I don't like the way I feel and the way I function when I don't start out my morning with this routine. So having a morning routine is so helpful and so beneficial to being able to calm yourself, take control of your morning. It really makes you less susceptible or I should say maybe more tolerant to minor inconveniences that come your way during the day. It makes you better able to tolerate them.
[00:07:39] Unknown:
Do you like what you're hearing? Are you picking up what I'm putting down? Want to help the pod? If so, please know it's greatly appreciated, and I welcome you to support the Bitter to Better podcast however you can. Might I suggest a few options? First, please rate and review the show on Spotify, Apple Podcasts, or whatever platform you choose. Next, how about sending this podcast to one friend who you know could use it? This way, she can't say you've never given her anything. If you're really riding with me, talk about the show on social media and tag me. I'm at tracy panach on Instagram. And lastly, if you ever use any products or services I mentioned in the pod, can you tell them Tracey Panach from the Bitter to Better podcast sent you?
Please and thank you.
[00:08:32] Unknown:
Okay. So I got a little off track well, off track with giving you the kind of steps to take. So you need to decide on a wake up time to start your morning routine. I recommend a good hour before you need to actually be awake. But if that feels too early for you, start out with a half hour and take it from there. Next, you want to choose the task that you'll be doing during your morning routine. So I just described mine. But is there gonna be exercise? Is there gonna be journaling, meditation, yoga? Are you gonna say mantras or affirmations? Are you gonna sit outside? Are you gonna take a walk? Are you gonna make sure you eat breakfast during that time?
Are you going to stretch, read, do a devotional, listen to a podcast? I could go on and on and on. Do you wanna color, draw, sketch? What is it that you want to make time for in your day that you can do in the morning, and it helps you feel good. So you want to pick the wake up time and the task. And then, ultimately, you want to set yourself up for the best chance of success. So what do I mean here? You want to set yourself up for actually doing this routine and doing it consistently. So I highly recommend setting an alarm to wake you up. You may even want to make a list that you like, on a post it or something that you stick to your mirror or to your wall that list the task that you're going to do in the order that you want to do them. So making your coffee, journaling, stretching, whatever it might be.
And you really want to practice being consistent with, a few things first before adding any other things or making any significant changes. So maybe, ultimately, your morning routine is maybe you want it to include, I don't know, 10 different things. But if you haven't been doing much of your of a routine at all, maybe you wanna start out with trying, like, five of those consistently or three of them consistently. So, you know, start out with, you know, maybe, you know, making your coffee and having your coffee is a given, but you want to start bringing in stretching. So maybe you make sure you, so one of my favorite things is to, you know, use YouTube and create playlist of videos that you like and start out with something that's a five minute stretch. And do that, you know, for the next week and show yourself that you're consistent with that, and then add in the next piece that you want to do. Maybe you want to start meditating. So maybe you add in your meditation, piece of it as well. So just think about doing this. I mean, we know that sustainable change and sustainable habit building happens in increments. Going from zero to a 100 with something tends to burn us out. We may be really great at it initially and really motivated initially, but then that can start to die down rather than incrementally instituting these things into your life in a way that they become an actual habit, meaning they take less energy mentally to get yourself to do them because you've become so used to them. So that's just a tip if you find yourself struggling to maintain a routine. If you're able to do all the things and do them consistent consistently without an issue long term, then go for it. But that's just the thought if you want this to really be a healthy lifestyle habit.
So pretty much, this is a short and sweet episode, but it's so important. And that's the thing about the morning routine that I really like. It's so easy because, remember, you're mainly wanting to focus on doing things you enjoy or that you, you know, really feel like are good for you. So in general, the morning routine is pretty easy, but it has a big impact. Like, once you start doing a routine, you really notice the difference when you're not doing the routine. So this is a great way to be someone who takes control of your day by purposely doing task every morning that help to calm you and soothe you.
Alright. That's all I have for today. Definitely share with me your morning routine practices. You can find me on Instagram. You can find me on threads. You can find me in the show notes and answer the q and a that I usually have at at for every episode. Maybe I'll even do a poll for this episode as well. Answer that. Answer the q and a. Answer the poll. Also, rate and review this podcast. Pass it on to someone who you think it could be helpful helpful for. I'm going to try to get better at reminding people to do these things so that we can pass along the better to better podcast to anyone who it might benefit. Alright. See you next time.
[00:13:06] Unknown:
Hey, by the way, I can be found in other places besides this podcast. Just search my name on YouTube and you'll find my channel. Subscribe for periodic how to videos for dealing with break ups and mastering dating. That's right. I said mastering dating. It's a skill, ladies. I can also be found on Instagram at tracy panach. And lastly, I most encourage you to join my email list where you get break up in dating support delivered to your inbox. In addition to getting the most exclusive access to my programs and coaching services, my email list subscribers are the first to know when my coaching programs launch and the only people to get discounts when they're offered. As always, I'm glad we got into it and looking forward to next time.
