Overcoming the Dreaded

(the morning)

• Tired?

• Needing coffee?

• Lying in bed helpless?

How I felt for years before I learned about the power of a morning routine from Atomic Habits. 

I hated waking up to an alarm clock.

Multiple snoozes allowed me to lie in bed and contemplate what was worth getting up out of bed for.

Just know:

The most important thing to winning the morning is getting up out of your bed.

This has been a struggle for everyone since (maybe forever).

Almost 2000 years ago:

In his personal journal, Marcus Aurelius says,

“When you have trouble getting out of bed, tell yourself: “I have to go to work—as a human being. What do I have to complain of, If I’m going to do what I was born for—the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”

Where you meant to lie in bed all day?

No.

Get up and get it over with.

Some think lying on their phones is good enough for waking up.

Wrong.

You are better off staying asleep.

Waking and immediately checking your phone is depleting your dopamine. AKA the ability to feel pleasure, satisfaction and motivation.

Checking social media voluntarily exposes you to comparison, jealousy, and filters (fake shit).

There is no need.

Set your phone on ‘Do Not Disturb’ for the first hour after waking. (at least)

From there, we look for natural interventions to wake us up and make us feel good.

Create incentive to get going the right away.

I would recommend a dose of nature’s medicine:

1. Sun

2. Cold

3. Hydration

4. Movement

5. Mindfulness

All are non-negotiable for me.

Let’s dive into them.

1. Sunlight

View the sun for at least 5-10 minutes, up to infinity!

Benefits include a natural wake-up, boosted mood, and better sleep.

2. Cold Exposure

Get cold in some way to wake your body up naturally.

• Cold shower

• Ice bath

• Splash cold water on your face

This will wake you up without the immediate need for coffee.

3. Hydration

Drink 32oz of water with electrolytes right upon waking.

After sleeping, your body is in a dehydrated state. Rather than reaching for coffee, get some water in first.

Coffee right off rip in the morning will make you more dehydrated (coffee is a diuretic). Instead, drink water with added electrolytes. (LMNT works and tastes great)

Essential for waking up, reducing hunger cravings and gets the brain firing.

4. Movement

Do any movement that you find enjoyable.

• Walk

• Light jog

• Push-ups

• Stretching

Do anything to move the body and get primed for the day.

Preferably do it outside so you are knocking out 2 birds with one stone.

5. Mindfulness 

Practice gratitude.

• Pray

• Journal

• Meditate

Anything to slow you down and allow you to recognize the joy that is life.

The 5 Non-negotiable:

Sun, cold, hydration, movement, and mindfulness.

Do all 5 in the first hour of the day and you have won the morning.

Hope this helps!

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