A 20-Minute Morning Routine For People Who Have A Job And/Or Kids.
You can do these things with MULTIPLE toddlers wrapped around you.
20 minutes max, and it won't cost a thing
I recently got exasperated with one of my favourite podcasters after he went through his 2-hour long morning routine. To be fair, it was annoyance slash jealousy.
He arose without an alarm, drank his electrolyte water in the morning sun, meditated for 30 minutes before enjoying stream of conscience journaling for a further 10 minutes. He then cold plunged, went for a walk, and finally drank a coffee while reading a chapter of a book spiritual in nature.
Now let me clarify, all these things are great. He’s absolutely nailing it. But a huge part of his ability to carry out this laundry list of things is the fact that he doesn’t have a job job. You know the type with an office, a boss, deadlines etc? He’s a podcaster. And he doesn’t have a partner, or kids, which means this guy has TIME! If you have a job and/or kids, you know that time to yourself is… rare. Rare and sacred.
Morning routines for time-poor people
Morning routines are a great way to start of your day off right. We want to start the day with intent, being clear in what we need to do, and with what attitude we’re going to show up to do it.
So, here’s a morning routine for those who have a job and/or kids. You can do most of these things with your eyes open, and you can do most of these things with a toddler wrapped around your leg… and it’ll only take 20 minutes, at most!
Breathing
5 mins of 4-7-8 breathing. Set a soft alarm for 5 minutes, and focus your attention on your breath. You can do this with eyes open or closed, it doesn’t matter. Take an inhale through the nose for 4 seconds, hold that breath for 7 seconds, and breath out for 8 seconds through the mouth. This breathing pattern aims to reduce anxiety and stress, it is a form of pranayama, which is the practice of breath regulation. (This can also be used to calm the mind before bed).
Journaling
A gratitude journal is a brief but powerful practice of acknowledging the things you have in your life, as opposed to focusing of what you do not have or focusing on what aggravates you.
Two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, have done much of the research on gratitude. They found that people who wrote down what they were grateful for over 10 weeks were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians compared to those who focused on sources of aggravation.
Now you know why to do it, here’s how. You do NOT need to go out and buy a gratitude journal. While they’re helpful, it isn’t necessary to the practice. Write down 3 things you’re grateful for every morning. I like to write the 3 things and individually picture them in my mind. Taking a moment to consider them and be thankful for them. It can be anything, a person, your body, the breath in your lungs, the sun, the trees, your car, a feeling, your job, ANYTHING.
Here’s a picture of my gratitude journal that my toddler got a hold of:
Toddler additions to gratitude journal.
Nature
Get outside. This seems to be a pillar of health, helpful for wherever you are in life. Go outside into the natural light and get 5 to 10 minutes if it’s sunny, and 20 minutes plus if it’s overcast. This sets your circadian rhythm and alerts your body that it’s time to wake up. It also sets an alarm for when your body will release melatonin. If you want, you can stack the breathing and journaling by doing them outside, saving you some precious time. You’ll note the image at the top of the article with me and my lads getting our morning sunlight in.
Hydration
Hydrate. Drink a big glass of water. A good nights sleep will usually mean you haven’t had any water for 6-8 hours. I usually take a pinch of pink salt and wash it down with my water to replace salt lost during the night. Sodium is a critical electrolyte that, along with potassium and chloride, helps to deliver water to your body’s cells. If there’s an electrolyte you like, now is the time to take it. Some brands I like are Sodii, LMNT and Nuun. I also like coconut water powder.
Supplements
Take Vitamin D and K2. More than 1 in every 3 Australian adults has mild, moderate or severe vitamin D deficiency. Vid D and K2 work together to regulate the absorption of calcium from the foods we eat. Vit D also helps with hormone function and nervous system regulation. Vitamin D is vital for bone development and strength, cell growth and maintaining a healthy immune system. If you can tick Vit D/K2 off your list of to-do’s, your day is off to a great start. Supplement companies I trust for Vitamin D/K2 are Thorne, Blackmores and Life Extension. (Always consult your healthcare professional beforehand.)
You can pick and choose between these tips, find what works for you. It’s your time, it’s your morning routine!
