#112 - What Kind of Energy is Running Your Day? Set Up For Success with this Healthy Morning Routine!
Did you plan for this day? How is it going? Most people spend mornings running around trying to get to work on time. It’s way past time to fix your morning routine so you can set up for a successful and happy day. Create the positive energy daily that will power your life!
Start Your Day With A Plan
You’ve heard it said that “a failure to plan is a plan to fail. Here’s the message Coach Tadris wants to share with you this week: the quality of your day is determined by the handling of your morning. If you want to be successful, you need to set a healthy routine that positions you for success. Not sure how? We’re going to teach you how to make success your routine!
Make a Detailed List of Goals
First, you must clarify your goals and list them on paper. Make a list of long term and short term goals. Keep it organized by goals for today, goals for this week, goals for this season, and goals for the future. If you can, prioritize the list by writing a number next to each item on your list.
Our long distance walker, Marie Geary, is committed to achieving a healthy body and pain-free mobility. This goal is her “why” which motivates her to take long distance walks every day. She joined Coach Tadris’ Health Connection Call last week and talked about her plan. Every week, she joins the video conference call as she’s power walking. “This walk is my routine,” she said. “My back is killing me but I’m doing this walk tonight anyway.” Marie sticks to her evening long distance walks, no matter how she feels, and no matter who she needs to connect.
Set Up Your Environment Accordingly
Get ready to make a real change. Prove it by preparing your environment for a health overhaul.
Change your grocery shopping list to reflect your eating plan
Purge your cabinets of anything that will tempt you to go off track
Set your alarm clock early enough to give you time for a healthy morning routine
Invest in high quality running shoes and/or workout gear
Give yourself a bedtime that allows you sufficient sleep
Partner with a friend or relative for accountability
Looking for a book recommendation? Here’s a great choice by Eric Thomas called The Secret To Success - Download on Kindle for $9.99
Adopt a “No Excuses” Mindset
What’s stopping you from making a change to improve your life? Do you think you’re too broke? Do you think you’re too old? Do you think you don’t have enough time?
Let’s ditch these excuses right now. For every excuse in the book, we can show you an example of someone who broke out of that. We have senior citizens running half-marathons. We have chronically obese yo-yo dieters now losing weight and keeping it off. We have injured athletes recovering without surgery and returning to running without pain. You have the power to change whatever makes you unhappy. The key is to overhaul the problem or fix your perspective so you can see things another way. Both of these solutions are pathways to making a real change.
Let me encourage you with an empowering quote from the famous poet, Maya Angelou:
"If you don't like something, change it. If you can't change it, change your attitude."
Implement SAVERS Method
SAVERS is a framework for a 6-step healthy morning routine. This format was designed by Hal Elrod, who explains the model in his book, The Miracle Morning. It may sound like 6-steps are too ambitious for mornings, especially when you have to get to work. But Hal’s method is simple and allows you to rearrange the steps and make it work for you. Lisa Diaz, a seasoned member at Keep Calm and Run To The Best You, uses the SAVERS method every morning to kick off her day and she’s one of the happiest, most devoted, most contented people that we know.
If you adopt a morning routine that incorporates these healthy habits, it will become second nature to you. Be intentional with how you treat yourself in the morning. Follow this formula consistently to set yourself up for a successful and happy day. You will feel great about how you managed your time and you can reflect on your day with a sense of peace and accomplishment.
SAVERS is an acronym that represents the following:
S - Silence
A - Affirmations
V - Visualization
E - Exercise
R - Reading
S - Scribing
Here’s a graphic that we found on Pinterest to illustrate what it means to practice the SAVERS method.
3 Sample Morning Routines for You - FREE!
Following the SAVERS method, here are 3 sample morning routines you can start doing now. Each of these FREE sample routines incorporate Hal Elrod’s 6 steps, in different orders and styles. Choose one that works with your time schedule and get your day off to a great start!
1-Hour Morning Routine: A Fast Hustle for Good Energy
Prep: Choose an eBook that inspires and motivates you, and download it to your iPod or phone.
20min Jump Start for Energy - Rise, stretch, and lace up your sneakers! Grab your earbuds and listen to a chapter of your eBook (R-Reading) while taking a 20min run on the treadmill or a brisk walk around your neighborhood (E-Exercise). Quiet your mind and focus on the reader’s voice and words while you engage your body and get that blood pumping.
20min Silent Cool Down - Take a quick shower in complete silence (no talking or music!) and meditate on what you heard in the book. (S-Silence) You may use this time to pray or enjoy time alone with your thoughts, being mindful to keep a learning spirit and a sense of positivity. As you get dressed and do your hair, practice visualizing how you want things to be in your life. For example, think about how you want to look, how you want to feel, and what you want your life to look like. (V-Visualization)
20min Breakfast and Journaling - Take time to eat a healthy breakfast (get clean eating tips!) in a relaxing place. You might have a special seat in your sunroom or a kitchen window with a nice view where you can enjoy breakfast. Have a journal or notebook handy so you can put some thoughts down on paper as you reflect on your reading, your meditation, or your visualization time. Write down whatever thoughts or ideas you have, or questions that you want to explore further. (S-Scribing)
Affirm on Your Commute - If you’re commuting to work or to school, this is your chance to practice affirmations. Verbalize your goals and dreams out loud to build momentum. There is power in your words! You can speak courage to yourself and build confidence so you have what it takes to see it through! (A-Affirmations) Congrats on fitting the SAVERS plan into one hour!
Pro tip; Coach Tadris records his own voice reading his affirmations monthly so as to listen to them either during walks or his commutes.
90-Minute Mental and Physical Balance: The Happy Morning Routine
Prep: Create a specific meal plan and make sure you have the foods on hand for a clean diet.
10min Rise and Shine - Turn off your alarm clock and lie in bed for 10 minutes, soaking in the silence. (S-Silence) Spend this time in prayer or meditate with your thoughts. Slowly stretch out your arms and legs and turn that coffee pot on.
10min Healthy Breakfast - Have a light breakfast and hydrate yourself. (If you practice intermittent fasting, grab your favorite cup of black coffee or tea and journal to keep food off of your mind -P.S. coffee count as hydration!) While you’re eating, practice visualization by picturing your day going well, and imagining yourself going through the main tasks you have lined up. (V-Visualization)
30min Workout - Take a run or brisk walk, or do whatever cross training method you’re using. (E-Exercise)
20min Clean Yourself Up - Take a shower and get dressed. Be intentional about giving yourself some praise. It may seem a little hokey, but being kind to yourself can go a long way! Give yourself a high five for waking up on time and fitting a workout in this morning. Tell yourself you look awesome in your clothing and your hips are looking slimmer! Look in the mirror and remind yourself: “You’re a boss! And you’re killing it!” (A-Affirmations)
20min Study Session - Spend half an hour reading a book (R-Reading) and writing your thoughts down in a journal or notebook.(S-Scribing) Choose a location where it’s easy to focus and study.
Feel Great and Take On The Day! You are now ready to have a great day. Congratulations on putting your SAVERS schedule into practice! Take a deep breath, give a satisfied smile, and keep on chasing success!
2 Hour Plan: Set Yourself Up For Success - Routine to Overhaul Your Life
Prep: Do not skip the step of writing out a detailed list of your short term and long term goals. SAVERS is a great tool, but your list of goals will serve as your “why” - and that determines the types of books you’re reading, the specific visualizations and affirmations you’re practicing, and the solid motivation behind the work that you’re committing to do.
15min Silent Stretch (S-Silence) - Slowly get out of your bed and move to a place where you can stretch out in the quiet. Open your curtains and let the sunlight pour in. Enjoy silence - no talking or music! - while stretching out your muscles and maybe add some light body weight exercises like sit ups and pushups. Meditate or pray and you slowly wake up your body.
30min Cardio (E-Exercise) - Throw on your sneakers and get pumped up for the day! Go for a run or a brisk walk, outside if possible. Breathe in the fresh air and listen to music, if you like. Harness the pure energy and notice your mood lifting as you work through your cardio workout.
15min Refreshing Shower (A-Affirmations) - Jump into the shower to freshen up, but be sure to shower yourself in praise while you scrub. Speak positive affirmations to set the tone for your day. For example, “I’m going to reach my goal weight for this week!” or “This is going to be one of the best days of my life.” Keep your affirmations personalized and authentic.
20min With a Good Book (R-Reading) - Spend time reading after your shower. Choose a book that supports your goal list.
10min Free Writing (S-Scribing) - After your reading, grab a notebook or journal and jot down all of your thoughts related to what you read. Spend 10min in free-writing mode, paying no attention to grammar or spelling or what makes sense. Let your reflections pour out onto paper.
15min Make Yourself Breakfast - Spend time creating a healthy plate that’s prepared with love. You deserve more than fast food or a granola bar. Give yourself a treat of a fresh made breakfast this morning. (If you have a spouse or partner waking up soon, they’ll be overjoyed to share with you!)
15min Cook Up a Daydream (V-Visualization) - While you’re enjoying your delicious, healthy breakfast, take time to use your imagination. Visualize yourself taking steps to move you closer to achieving your goals. Picture yourself doing things that you enjoy. If your partner is eating with you, talk about your dreams and what you’d like to achieve. Maybe you want to train for a half marathon! Maybe you want to save up and pay cash for a tropical vacation that doesn’t follow you home with debt. Imagine yourself doing great things and feeling happy and successful, then speak it into existence!
Your Routine Will Lead to Success! Mind, body, and soul, you are setting up for success today! Everything you’ve done this morning is important. You and your family are worth it! Your actions will follow your mindset to build a legacy of health. You are going to grow and achieve so much and it starts right now!
Upcoming race in Sewell, NJ: Jazmine T Bryant Brighter Day 5k - July 31st, 2021 - click for info
Take Keeping It Real Health Challenge
Get the coaching and team accountability you need to make a healthy change in your life! Sign up to take the Keeping It Real Health Challenge and overhaul your diet, your workout, and your morning routine all at once.
You can do it and at Keep Calm and Run To The Best You, we can help!