Category Archives: Fitness

Why Morning Rituals Are Essential

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Full disclosure: Most of my mornings suck. In a perfect world, I’d start my day off like a Folger’s commercial , bundled up in a soft robe sipping a freshly brewed cup of coffee and randomly smiling to myself while the steam floats across my face, instantly perking me up and giving me a mini-facial in the process. I don’t believe it’s magic in that cup (coffee drinkers may disagree), but instead, partaking in that morning routine helps them ease into the day instead of blundering towards it like a train wreck.

A speeding locomotive heading towards disaster precisely describes the way I begin most of my days, except I’m not as swift. Generally, I roll over and scroll through my phone, check emails, texts and (insert embarrassed face here), Twitter. Then I lay around for a few more minutes and ruminate over what I have to do, why I have to do it and how I’m gonna do it. By the time I get out of bed, my mind is sufficiently cluttered, and the worst part? I’m usually not motivated. At all.

At one point in time, I practiced a simple yet effective morning ritual where I took a few minutes to clear my mind, think of a reason I was happy to be alive (because let’s face it – some days this is extremely difficult) and eat breakfast before I headed out for work. Since I’ve been working from home, it’s been a struggle to maintain a lot of the structure I had when my schedule was less flexible, hence the reasons my mornings aren’t as stable as they once were.

Bottom line is I know I need to re-establish a morning ritual ASAP because there are obvious benefits:

MORNING RITUALS HELP YOU TO CENTER YOURSELF:

There’s nothing like an established morning routine to help you focus on what’s important and mute all the background mental chatter.

THEY REDUCE ANXIETY:

Whenever I wake up anxious, I feel like crawling back into bed and resigning myself to a life of abandoned accomplishments and responsibilities. I hate not being able to silence the thoughts that instantly bombard my mind like what type of work day I’m going to have, fitting in personal errands and/or enjoyable tasks before work, paying bills, eating and… dammit it’s almost time for work. Basically my blood pressure rises before I do! But employing some sort of morning ritual helps me to slow down and minimize stress before I face the day.

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Did Your Vision Board Work? 2014 in Review

vision boardAnnual assessments have always been routine for me. The only issue is they typically leave me bemoaning the days I wasted and wishing for a time-machine to put the past 365 days to better use. However, there was a major shift this year in my attitude that propelled me to make a vision board in January.

I’d heard people discussing vision boards before, and while I’ve always been one of those people who make new year’s resolutions, it still sounded like some pseudo-spiritual propaganda. Like, really? All I gotta do is tack my goals to a board and they’ll magically manifest? Mkay.

After giving it a little more thought, I realized that a vision board simply reinforces the fact that people tend to be drawn to things they want.  If a late-night Wendy’s commercial can lure folks to the drive-thru, why can’t a board that advertises personal dreams and goals essentially do the same thing?

HAS IT WORKED FOR ME?

Well, the better question is whether I’ve allowed it to work for me. 2013 ended on sort of a high note professionally, but personally it was one of the darkest, lowest moments of my life.  Therefore, I decided that 2014 had to be better.

I had a ton of stuff on my board, but here a few successes I had this year that really stood out for me:
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Bypass the Burn: 7 Ways to Avoid Burnout

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Ever find yourself barely limping along with what feels like an infinite to-do list stretched out in front of you? Sometimes the end appears like a mirage in the desert, wavering in the distance. You’re approaching something alright, but unfortunately it’s not the finish line. It’s burnout, which is oftentimes unrecognizable by those whom it afflicts until it arrives in the form of depression, loss of motivation, insomnia, alcohol or substance abuse and a host of additional health-related consequences. If you feel like you’re literally teetering on the brink of sanity, a bout with burnout may be in your near future.

Here are 7 ways to avoid burnout:

Morning rituals: Instead of doing the equivalent of jump-starting your brain by rolling over and checking your email or Twitter feed, consider easing into your day with a morning ritual like meditation or sitting at the table with a cup of coffee, or partake in one of these activities that make mornings less sucky.

Take a break: This might sound obvious, but according to a recent Forbes article that states only 25 percent of Americans take their paid vacation, routinely taking breaks is apparently something a large portion of the population struggles to implement into their lives. In a society that’s all #TeamNoSleep #Grindin’ and other ridiculous hashtag lifestyles that promote excessive work over one’s well-being, it’s easy to fall into that trap of constant work. It’s OK to be motivated to reach a goal, but allowing your mind and body to take a break is less of a hindrance to success than having that body and mind break down in the process. Whether you seek respite from the daily grind by taking a weeklong Caribbean cruise or a brisk 15-minute walk around the block, regularly scheduled breaks are essential to avoiding burnout.

Establish and enforce boundaries: Typically, people who are prone to burnout have an issue with setting limits. Before they realize it they’ve committed themselves to 30 hours of work in one day, which obviously spells disaster. To this I say, exploit the power of saying no. Say no to squeezing in that extra assignment, helping a friend on your only off day or just stretching yourself too thin in general. Prioritize by using a list of wants versus needs and talk it over with someone you trust to make sure you stay on track.

 

Read this rest of this article over at ClutchMagOnline.

Image: Dskley/Flickr