1-Hour Morning Routine

 

I've been experimenting with a new morning-routine that lasts 1-hour. It's a set of activities that allow me to start the day with a positive mindset, energy, and motivation. Because it's currently Summer in Portugal, I get it done outside to get some vitamin D.

As I experience insomnia often, I must incorporate flexibility into my morning routine, otherwise, I wouldn't be prioritizing my health. I can shorten the time of each of the activities if necessary, and I can move the 1-hour block to any time of the morning, depending on the quality of my sleep.

1-Hour Morning Routine

7:00 - 7:10: 10-minute Meditation

7:10 - 7:30: 20-minute Workout

7:30 - 7:50: 20-minute Reading

7:50 - 8:00: 10-minute Journaling & Questions

Focused, productive, successful mornings generate focused, productive, successful days.
— Hal Elrod

Details!

  1. Meditation: I use the app Calm which contains a curated library of guided meditations with different durations and purposes. In the morning, I usually stick to the "Daily-meditation" for 10 minutes.

  2. Workout-out: I perform a set of exercises every morning that focuses on the core, legs, and butt. For the core, you can find some of the exercises here. For the legs, I do some leg extensions with a machine and lunges. For the butt, I do Bulgarian-glute smash, deadlifts, and hip thrusts. But surely, I'm not the best person to recommend a workout plan!
    Note: while I'm working out, I listen to an audiobook or podcast.

  3. Reading: Even though I listen to audiobooks while working out, I still incorporated reading into my routine in the physical form of it (holding a book or an e-reader). I include books, articles, or news.

  4. Journaling & Questions: I don't enjoy journaling because I'm obliged to. I prefer using this resource in specific situations. Anyway, I incorporated a quick journaling practice that includes a gratitude practice, intention-setting, and the dumping of random thoughts.

    The questioning routine consists of answering 5 questions that create positive anticipation for the day ahead. I took them from one of the Tony Robbins' program.

  1. What am I really excited about today? How does that make me feel?

  2. What am I really grateful for today? How does that make me feel?

  3. What am I the happiest about today? How does that make me feel?

  4. Who loves me? Who do I love? How does that make me feel?

  5. What can I do to make people feel good today? How does that make me feel? How does that make others feel?

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