The Ultimate Morning Routine

We have all heard of the term "someone woke up on the wrong side of the bed" and from that point on their whole day was a cascade/spiral of negative interactions/moments. My goal in creating a morning routine that supports my ultimate potential means that no matter how I slept, how I am feeling, or where my energy lies when i wake up, it is ALWAYS in my control to determine how I show up. By creating the ultimate morning routine everyday can be the best day. Here are my top tips for grounding in the morning to support me in showing up as my best self consistantly, no matter how I feel when I wake up.

Wake up at the SAME TIME EVERYDAY! Yes, even on weekends. Studies show there is no such thing as catching up on sleep. What best supports our health is going to bed and waking up at the same time everyday. At first this might take a bit of trial and error to figure out when you need to go to bed to be able to wake up feeling rested, and also not being tempted to hit snooze. BUT I can guarentee that overtime your body will adjust, and eventually you won't even need an alarm clock. Right now I am waking up at 5:55am. I used to wake up closer to 7am, but then when I realized that the extra hour in the morning made me feel SO nourished I prioritized an early wake up to make sure I got this in everyday.

Scrape your tongue! This is one of my top non-negotiables that I have been doing for years without fail. Tongue scraping is an ancient ayurvedic practice that helps to remove overnight buildup in our mouth and on our tongue. The body detoxes overnight and so by removing all the unwanted toxins through tongue scraping we are making sure nothing is re-ingested. This practice supports the lymph, immune health and detox systems among others.

Splash your face with cold water. No need for cleansing. If you washed your face before bed (as I 100% recommend you do), then there is no need to further strip our face of all it's natural oils and disrupt our skin's microbiome. Splashing cold water on your face will give you a refresh after sleeping and can help clean off any sleepsand left around your eyes etc. On top of a reset, the cold water also helps to activate our vagus nerve.

Hydrate. Next, I prioritize hydration. After a long night's sleep, our bodies are dehydrated, so I always make sure to drink a big glass of water first thing in the morning. Often I do warm water, lemon, apple cider vinegar and sea salt to kick-start digestion and the boost body's mineral content. I might also enjoy a cup of herbal tea, like ginger or turmeric, for its anti-inflammatory properties.

Meditatation, mindfulness, breathwork, journalling, and gratitude practice. Before I dive into work, I take some time for myself. Some days this might mean simply sitting in silence and taking some deep breaths. The goal is to set an intention for the day, create a sense of calm and tune into what my mind and body needs before I access any form of technology. I make sure to avoid technology for at least the first hour of my day - but preferably two hours. This means no scrolling through social media, checking emails, or using my laptop. Instead, I focus on connecting with myself and setting a positive tone for the day ahead.

I love the sun and priotritize getting morning sun in the eyes on my skin. Of course it depends what time of year and where I am located but if I can I make sure to incorperate this into my morning routine. The benefits of morning sun exposure include stimulating Vitamin D production, regulating sleep-wake cycle, improving mood and energy, reducing inflammation, and promoting collagen production for skin health. I also just love staring into the sun or sitting eyes closed with the sun bathing my face in radiant morning light while I take a few deep breaths.

Movement. I love to start my day with some movement. Walking, stretching, pilates, yoga, an online workout or any combination of these. Recently I have been choosing a short yoga flow, a quick run, or even just a brisk walk around the block. The idea is to feel into my body, get some movement in my muscles and increase my heart rate, which helps me feel more energized and focused.

When it comes to breakfast, I like to keep things simple but nourishing. Some of my go-to options include a green smoothie, chia pudding with protein powder, or some sort of eggs. I always aim to include some healthy fats, protein, and fiber to keep me feeling full and energized.

Mornings set the tone for our entire day and over the years I have found great success, clarity, and overall an improvement in the way I move through my day when I consiously curate my morning routine to be one that supports what I need in any given season. My morning routine evolves over time and what worked for me at one point in time doesnt necessarily always feel best. For this reason I encourage you to take what resonates and leave what does. BUT I also encourage you to maybe try out one of the following habits that might feel a bit foreign or uncomfy, because this is often how growth comes about ;)