Tag Archives: routine

Do you take time to Power Up in the morning?

In my last post, I talked about routines, specifically a nighttime Power Down Hour. I wonder: did you make any changes? What worked for you?

I like to think about change as an experiment. Whenever I decide to make a change, I do so with open curiosity. I look for feedback. How is it making me feel? Is it resonating with me? That is, does it feel good from an intuitive perspective? Do any adjustments need to be made? Do I need to add in some flexibility?

When you approach change from a place of curiosity, where you are an experimenter who is not attached to any specific outcome, but you remain open to see what evolves, there’s no room for failure and judgment. From that perspective, change isn’t scary at all. Actually, it’s kind of exciting!

With that said, let’s move on and talk about morning routines, or what I like to call my Power Up routine.

Are you one of those people who just gets up and runs out the door?

Or do you take time in the morning to start your day in a particular way?

I can’t just get up and go. I do much better when I go through a particular routine. Here’s what my morning routine looks like:

  1. While still in bed, I ask myself “What do I get to do today?” and I visualize what my day might look like. For example, maybe I get to workout. I get to work with some amazing clients. I get to write a blog post. I get to go to the grocery store. I get to do some laundry. From the biggest to the smallest things, from chores to work to play, these are all things I get to do. By thinking about these things in this way, I get out of bed with an attitude of positivity and gratitude.
  1. Meditate for 10-20 minutes. Most of the time I’m listening to my Zen12 brainwave audio tracks, but I also have a number of other meditation tracks that I play. I don’t generally sit in silence, although I do sometimes listen Zen12’s white noise tracks. I let my mind wander, and when I notice that it has gone of track, I return to focus on my breathing, or a mantra, or an affirmation.
  1. Journal. I journal about whatever came up during my meditation, if anything. I also write about insights from yesterday and intentions for the day. I end my journal entry by completing the sentence “Today I would like to experience…”
  1. Stretch via a brief yoga routine (while negotiating around two cats who like to go underneath me during downward facing dog).

This whole routine takes about 30-40 minutes, and it is time well spent. I like that it is time alone where I get to contemplate from a place of gratitude.

However, I admit that sometimes I don’t feel like doing all the things in my routine, and that’s ok. Because I know that this is what I do most of the time, and it suits me to be flexible about it.

How about you? What’s your morning routine now? Would you like it to be different? If you want some support in making a change, let’s talk!


p.s., There’s still time to schedule your Pay What You Want transformational coaching session! Don’t you owe it to yourself? Plus, half the proceeds will be donated to my local Hospice organization. It’s a win win!


Getting back into a routine

It’s back to school time! Where I am in Florida, school is already in session. And along with it come changes – new traffic patterns, different routines.

In fact, what I’ve been hearing a lot from friends is: “I can’t wait to get back to my regular routine!”.

Which makes me wonder: what happens during the summer such that we feel we fall out of routine?

What if we were to allow ourselves to recognize that we have different routines during different times of year, and that’s ok? How might that change things?

There is something comforting about routine. Feeling “out of routine” is uncomfortable. But what if we weren’t out of routine at all, we were just shifting into different routines with the shifting seasons?

I’d love to hear your thoughts on this.

But let’s get a little more practical. I thought this time of transition would be a good opportunity to talk about routines that you might want to establish for yourself. So that’s what the next couple posts will address.

We’ll start today by focusing on your nighttime routine.

Why is a nighttime routine important?

A good nighttime routine can really enhance your quality of sleep. Sleep is so important for your overall health. Sleep is when your body performs its detoxing and repair functions. Without those, you wake up feeling lethargic, with a foggy brain. And what kind of day will that set you up for?

When I work with my private clients, if they aren’t sleeping well, we make addressing that a priority – because you can’t make good decisions on a consistent basis if you are exhausted and depleted all the time.

What might a nighttime routine look like?

I encourage my clients to create a Power Down Hour – 60 minutes (or so) before you intend to sleep where you disconnect from all electronics and transition into getting ready to sleep. This routine may consist of any of the following activities:

Bathing / grooming – taking a bath or shower, brushing your teeth, whatever you like to do before you prepare to turn in.
Journaling – I encourage people to journal right before they turn in. What can you journal about? How about all the things on your mind that you tend to think about all night instead of sleeping. Well, if you write them down right before you turn in, it’s like you are moving them out of your head and saving them in a file that you can open up again tomorrow. You free your mind from having to work on them, so you can sleep better.
    I also encourage people to write about 3 things that went well for them that day and/or 3 things they are grateful for. This practice helps you shine light on the positive. We tend to focus too much on what we didn’t get done, rather than acknowledging and appreciating our accomplishments.
Reading – if it relaxes you. I know for some people, reading stimulates and excites them so that they end up staying awake all night. Not me – reading helps me fall asleep.

These are the activities that make up my Power Down Hour.

Do you have a nighttime routine? Could you share it? Either reply to this email, or even better, post it on my Facebook page with hashtag #nighttimeroutine.

If you are not sleeping well, I’d be happy to talk to you about some simple strategies you could try (in addition to the Power Down Hour) that would help. Just reach out to me!

With gratitude,

p.s., Have you scheduled your Pay What You Want transformational coaching session? And did you know that I am now offering a payment plan for my course Empower Your Relationship with Food? Through September 30, I am donating 50% of proceeds from these two opportunities to my local Hospice organization. Your support is appreciated!