How to Structure Healthy Morning and Evening Routines
Your morning sets the tone for your day. By bringing in more purpose, peace, and preparation you can fundamentally change how you feel and perform. In today’s busy life, implementing a solid morning routine is a way to regain control over your daily habits and drive better outcomes in your life.
M.A.P. Protocol
Move – spend 20 minutes moving your body. This can be the exercises you have been given by your chiropractor, yoga, walking, spin bike, etc. Make sure to hydrate as you have not had any water for roughly 8+ hours. Moving first thing will help improve the chemistry of your brain and regulate your stress response so you feel and adapt better throughout the day.
Appreciate – spend 20 minutes doing journal work and/or mediation. This can be as simple as asking yourself – What would make today great? What 3 things am I grateful for in this moment? What small step can I take today to better myself? For meditation, try the Insight Timer app since there is a tonne of free options with varied topics and lengths.
Prepare – Brew your favourite coffee or tea and spend 10 minutes reviewing your planner/schedule for the day ahead. This puts you on offence and reduces the feeling that the day is “coming at you” or “happening to you.”
On the flipside, your evenings allow you to deconstruct your day and lay your thoughts to rest. Clearing you head and setting the tone for good sleep allows for better recovery and reduces stress.
Triple R Protocol
Relax – try swapping the TV for something more rejuvenating. Epsom salts baths with low overhead light are a great way to reduce tension both physically and mentally. Adding aromatherapy ( essential oils) and meditation into the protocol creates a powerful practice that calms the nervous system and facilitates high level healing. Again, the Insight Timer App is our favourite.
Review – spend time deconstructing your day on paper. Asking questions like What went well today? How could I have made the day better? What’s something I am proud of myself for? Working through emotions and feelings on paper is also a great way to reduce internal chatter (especially before bed). If you have children, the Big Life Journal is our favourite way to teach them the habit of journaling and self reflection early on.
Restore – This is all about sleep. The quality and quantity of your sleep plays a major role in your overall health and recovery. Click here for tips on how to optimize your sleep routine.
I hope this helps you to better structure your morning and evening routines. I know it can be big change at first but with consistent action I promise you will get amazing results.
