“Rise up this mornin’, smile with the risin’ sun….”- Bob Marley

Just some wise advice from Bob Marley…

IT’S TRUE. Your mindset when you wake up and your thoughts in the morning are perhaps the most important. This is because it really sets the tone for the rest of the day. Right when you wake up, set your INTENTION. I don’t mean that you need some detailed and complicated morning regimen planned down to the minute. It should not be stressful. It is meant to prevent stress and create a grounded, mindful, and excited attitude towards the day. 

Researchers say that the brain is more adaptable and receptive to new information in the morning, specifically between 4:00 and 7:00am. Of course, we are not all up at that time everyday! So, the prime time to set your intentions and goals for your day is right when you get up. And most importantly, it is the time to decide how you want to feel that day. Each day is a new chance to do something important, something great, something impactful. In fact, research done at Penn State 🙂 says that a negative mindset in the morning, and even merely anticipating stress and negativity in the day ahead can decrease memory and logical decision making by a significant margin.

So, how can you find your perfect morning routine? Well, there are many possibilities, and so let me share with you what I do as it may spark some inspiration!

  1. Wake up when the alarm goes off the FIRST time! I have been trying to implement Mel Robbins 5 Second Rule here. Science says we have a 5 second window for us to take action before our brain talks us out of it. This includes getting up! When we get up with energy no matter how tired we may be, our day is off on the right foot from the start.
  2. MAKE MY BED. Now, I know this sounds like a no brainer (haha my mom has been telling me this one for years! 🙂 ) But, there is research and in fact an amazing TedTalk by Naval Admiral William McRaven that says that making your bed each morning leads to a greater sense of wellbeing and success 
  3. Stretch! This both wakes me up and increases oxygen, blood flow and improves posture!
  4. Drink 2 cups of water and tea/or coffee. It may sound silly, but I actually look forward to this part and it is comforting and energizing.
  5. Write in my journal. Here I spend about 10 minutes and write down my intention for the day. I also might write down a song lyric or a quote that inspires me or energizes me. And of course, I include “dance”- my 2020 intention! Finally, I love to end with writing three things that I am grateful for.
  6. Listen to a podcast of uplifting music. As I get ready, and walk to class I listen to a podcast or a playlist that energizes and inspires me. This takes no effort- you just need to listen- whether you are walking to class or driving to work!

There are so many things you can do, you just have to find what works best! This coming week, I challenge you to try some different things out! Remember, the simpler, the better. Start with just one thing and see how it transforms your day! Let me know how it’s going and if you have any ideas that I can add to my own routine!

Now, go and conquer the day! This is the beginning of a new day. Let it be a good one.



2 thoughts on ““Rise up this mornin’, smile with the risin’ sun….”- Bob Marley

  1. I will definitely have to implement some of these (especially getting up as soon as the alarm goes off…) into my morning routine:)


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