Full Spectrum Wellness Podcast
Full Spectrum Wellness Podcast
Maximise Your Morning: The Ultimate Guide to Setting Yourself Up for a GREAT Day | Episode 43
Ever feel like your mornings could use a serious overhaul? That's exactly what we're tackling today, with practical strategies for crafting a morning routine that doesn't just start your day but elevates your entire life. We're diving deep into the GREAT acronym—Gratitude, Relaxation, Exercise, Affirmations, and Timing—and sharing a bounty of tips to help you weave these powerful elements into your sunrise script. From the peace that comes with a heart steeped in gratitude, to the energizing rush of a morning workout, and the empowering chants of daily affirmations, we've got your back. And let's not forget the science of syncing up with your body's clock for peak performance—it's all part of the conversation.
Get ready to transform your AM hours into a springboard for success and joy. We'll explore how a nourishing breakfast primes your engine for the day, and how moments of mindfulness can sustain your energy levels and sharpen your focus. We don't just talk about these changes; we live them, and we want to share the journey with you. It's not just about rising with the sun—it's about rising above the everyday grind, armed with a routine that's as fulfilling as it is functional. So hit play, and let's make every morning not just good, but GREAT.
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*This podcast does not provide medical advice, diagnosis or treatment and its contents are intended for informational purposes only.
Welcome to episode 43 of our Full Spectrum Wellness podcast. I'm so happy and excited to be back here with you for our 43rd episode, today's episode. We're diving into a topic that's close to my heart and crucial for everyone's daily routine, and that is setting yourself up for a great day. Now let's unpack that acronym GREAT, which stands for gratitude, relaxation, exercise, affirmations and timing. These five pillars are the foundation of a morning routine that energises, inspires and prepares you for success. By the end of this episode, you'll have a toolkit to kickstart your day with positivity, energy and mindfulness. So grab your favourite morning beverage and let's get started. Let's start with gratitude.
Speaker 1:The practice of gratitude is transformative. It shifts our focus from what we lack to the abundance of what we do have. The abundance of what we do have. Research in positive psychology has shown that practicing gratitude can significantly increase feelings of happiness and reduce depression. By focusing on gratitude, we essentially train our brains to notice and appreciate the positive aspects of life, which can shift our overall perspective and mood. So I highly recommend that each morning, before you even get out of bed, think of three things that you're grateful for. It could be as simple as the comfort of your bed, the sun shining through your window or even the breath in your lungs. This practice shifts your mindset from focusing on what you don't have to appreciating what you do, on what you don't have to appreciating what you do, setting a positive tone for the day Next up relaxation.
Speaker 1:In our fast-paced world, starting your day with a moment of calm can be a game changer. Stress reduction is a key benefit of relaxation techniques, including meditation and deep breathing exercises. Studies have found that these practices can lower cortisol levels, and that's the body stress hormone, leading to improved mood, better sleep and a reduction in anxiety. Incorporate a short meditation or deep breathing exercise into your morning routine. Even if it's just five minutes, it can significantly reduce stress and increase your mental clarity. I recommend that you picture yourself in a peaceful place, breathe deeply and let go of any tensions with each breath out. Starting your day in a state of calm prepares you to tackle the challenges that you face in the day with ease. Now this isn't just about reducing stress. It's about grounding yourself and setting a clear, calm intention for your day. You'll find that this practice enhances your focus and equips you to handle whatever comes your way with grace.
Speaker 1:Moving on to exercise get your body. Moving. Physical activity in the morning can significantly impact your mood and energy levels. Physical activity has a profound effect on our mental health. Exercise releases endorphins, known as the body's natural mood elevators, and physical exercise has been linked to reduce symptoms of depression and anxiety, improved memory and increased brain function. Now it doesn't have to be an intense workout just a short walk, some gentle yoga or even a bit of stretching can do wonders. As I said, exercise releases endorphins, those feel-good hormones, and helps to wake up your body and mind. And it's not just about physical health, it's a cornerstone of mental well-being too.
Speaker 1:Now for affirmations. The words we speak to ourselves have power. Affirmations can influence your subconscious mind, which helps shape your self-image and attitude. Neuroscience research suggests that positive affirmations can really strengthen neural pathways associated with self value and positive self-view, enhancing your confidence and motivation. So start your day by affirming your worth, your capabilities and your goals. Phrases like I am strong, I am worthy of great things and I can handle whatever today brings can profoundly impact your self-belief and determination. I do advise that you speak your intentions and positive affirmations out loud. Use powerful statements too. Like I am capable, today will be a great day or I am in control of my happiness, and make your affirmations personal and say them with conviction. This vocal reinforcement can boost your self-esteem and motivate you to achieve your goals for the day. And lastly, timing.
Speaker 1:Establishing a morning routine that aligns with your body's natural rhythms can enhance your overall well-being. Our bodies operate on circadian rhythms, the internal biological clocks that regulate sleep-wake cycles. Aligning our morning routines with these natural rhythms can improve sleep quality, energy levels and overall well-being. So I highly recommend that you create a morning routine that suits your natural rhythm. Not everyone is a morning person, and that's okay. The key is to find a routine that feels right for you and to stick to it. Consistency is really crucial. Now try to wake up at the same time each day, including your weekends and holidays. This helps to regulate your body's internal clock, which can lead to better sleep and more energised mornings. Incorporating these great elements into your morning routine can transform not just your mornings, not just your day, but your entire life form. Not just your mornings, not just your day, but your entire life. It's about setting intentions, nurturing your body and mind, moving forward with purpose and joy, and cultivating a mindset of positivity, resilience and gratitude. Now, building on our great framework. Let's enrich our morning routine with two more elements that can amplify the quality of your day, and these are nutrition and mindfulness. These additions seamlessly complement gratitude, relaxation, exercise affirmations and timing, creating a holistic approach to the start of your day with vitality and intention.
Speaker 1:Firstly, let's talk about nutrition. How you fuel your body in the morning sets the tone for your energy levels and cognitive function throughout the day. The science of nutrition underscores the importance of a balanced breakfast for cognitive function and energy. Foods rich in proteins, healthy fats and complex carbohydrates can provide sustained energy and prevent mid-morning crashes. So I recommend that you offer a nourishing breakfast that includes a balance of proteins, healthy fats and whole grains. This doesn't just kickstart your metabolism, it also fuels your brain, helping you to remain focused and alert, and also consider incorporating foods that you love and that make you feel good. Remember, eating well is a form of self-respect.
Speaker 1:And then we have mindfulness. This goes beyond the morning meditation or relaxation practices. It's about staying present and engaged with every activity of your morning routine, whether that's brushing your teeth, taking a shower or eating your breakfast. By doing so, you're not just going through the motions, you're fully experiencing and appreciating each and every moment. This mindful approach can reduce stress and increase happiness by helping you live more fully in the now. Mindfulness practices have been shown to physically alter regions of the brain associated with attention, emotion regulation and self-awareness, and this could lead to reduced stress, enhanced emotional resilience and improved cognitive function.
Speaker 1:Now, to further enrich our approach to a fulfilling morning routine, there are two more concepts I want to introduce you to, and that's connection and learning. First, let's delve into connection. Human connection or interaction with nature can significantly impact emotional and mental health. Human connection and interaction with nature have tangible health benefits, including lowering blood pressure, reducing stress and enhancing immune function. Social connections can also increase feelings of belonging and support. These are crucial for mental health. So, in the morning, take a moment to connect with a loved one, share a smile or a hug, or simply send a thoughtful message. If possible, step outside, even for a few minutes to connect with the natural world, feel the air on your skin, listen to the birds singing or watch the sunrise. These connections can ground us, reminding us of the beauty and support that surrounds us, reminding us of the beauty and support that surrounds us, fueling our sense of belonging and peace as we start our day. Next, we embrace learning Now.
Speaker 1:Lifelong learning can keep the brain engaged and healthy. Neuroplasticity the brain's ability to form new neural connections is stimulated by new experiences and learning. This can improve cognitive function, memory and even protect against cognitive decline. So incorporate a learning element into your morning routine. This can stimulate your mind and keep you inspired. Now, this could be listening to a podcast, reading a book or even watching an educational video. Choose something that piques your interest or something related to personal growth, a hobby or professional development. Spending time learning each morning can sharpen your mind, enhance creativity and keep you engaged with the ever-evolving world around you.
Speaker 1:By adding connection and learning to our morning formula, we not only nourish our bodies and minds, but also our hearts and spirits too. These elements encourage us to start each day with a sense of curiosity, community and deep appreciation for the interconnectedness of all things. These elements, combined with gratitude, relaxation, exercise affirmations, timing, nutrition and mindfulness, create a robust foundation for personal growth and well-being, and they offer a comprehensive approach to the start of your day. It's about nourishing your body, calming your mind and setting a positive intention for the day ahead. I invite you to consider how these components can be woven into the fabric of your mornings. Consider how these components can be woven into the fabric of your mornings. Experiment with these ideas and remember there's no one-size-fits-all approach.
Speaker 1:The goal is to find a morning routine that resonates with you, one that fills you with energy, purpose and joy. I want to thank you for joining me today. Remember, every day is a new opportunity to create the life that you want. Remember, every day is a new opportunity to create the life that you want. I hope you're leaving with a valuable insight and inspiration to craft your own great morning routine. Start tomorrow morning with gratitude, relaxation, exercise affirmations and timing, and set yourself up for a great day. So here's to making every morning great, with a splash of nutrition and a dose of mindfulness, connection and learning, and waking up to a day filled with potential and positivity. Until next time, stay well, stay inspired and take care of your beautiful selves.
