Do you find yourself checking your email first thing in the morning and mentally answering questions… hours before you get into work?
Rushing around in the morning, cramming breakfast in your mouth as you drive to work, already feeling that sense of impending anxiety and wishing you had more time for yourself?
Feeling like your day is happening to you?
Or rather, I used to feel that way.
As an entrepreneur, I am more than a little obsessed with time management and productivity. As a Naturopathic Doctor, I am all about helping people create systems in their life to reach their health goals so that they can be more successful at work, and be the parent/partner/person they dream of being.
I fell into the habit of auto-piloting my mornings, basing my schedule around when my husband needed to leave for work (ridiculously early), other roommates’ schedules and how much time I could spend falling into the black hole that is my Facebook Newsfeed. I would fly into the office just a few minutes before my first client, feeling a frazzled and unsettled.
It is a recipe for anxiety and unproductivity. You feel like you are constantly chasing your tail and wind up frustrated by your lack of accomplishment at the end of the day. You stay up late catching up… or watching Netflix and always feeling perma-tired.
Recently, I’ve been experimenting with a new “system”. Most successful entrepreneurs, top earners (C-office types) and the calmest people I know get up early. As a night-hawk born of two musicians, this concept is totally alien to me. I’ve gotten into the habit over the past few years, however, due to my husband’s schedule and the desire to spend time together before the day gets crazy. It’s actually very peaceful to be up and moving before the rest of the world. Once I’m up, I never regret it.
Enter the Morning Triathlon: a super efficient start to the day to help you feel healthier, happier and more successful.
Here’s why it works: By starting your day focusing on YOUR needs, you set a strong foundation for the rest of the day. Your email inbox and work day are full of other people’s demands for your time and energy… but by starting and ideally ending the day focusing on yourself, you will feel calmer and more productive.
I call this concept “book-ending”. Ie. You book-end your day getting in the right frame of mind for your day in the morning, and then winding down in the evening.
Here’s how you do it:
Figure out how much time you have, and divide into three blocks: Mental, Movement, Mindful/Meditate. This is your Morning Triathlon. Ideally you have about 15 minutes or longer. Skip the time you spend reading the news on your phone.
- Mental: read something first thing to wake up your brain. Ideally this is something that stimulates or inspires you. The news rarely does, especially lately.
- Movement: anything to get your blood pumping like jumping jacks, yoga, a quick HIIT work out.
- Mindful/Meditate: clear your head, visualize your goals and centre yourself for the day ahead.
My morning routine starts like this:
- Mental: I pick up a book – fiction for pleasure, or a research paper, self-development or how-to book
- Movement: a few quick yoga sequences or a quick walk outside
- Mindful/Meditate: I meditate using Muse – the brain sensing headband. Meditations start in 3 minute sessions so it is very time efficient and you get great feedback about how calm or active your brain was during the session
- You can start this before or after coffee/breakfast/shower.
- Just do it. This is the most important part.
Some days I use a 15 minute block of time, other days I have longer. I never regret getting up early or taking care of myself. Self-care is vital to your health.
Get my NEW Guide Calm the F*** Down: 5 Proven Strategies to Take Care of Yourself
In my next blog post, I’ll share with you my favorite ways to build the perfect bedtime routine to help ward off insomnia.
What are YOUR favorite ways to start your morning? Comment below!