A routine for a positive start to the day

The way you start your morning sets the tone for your entire day. The art of a conscious morning routine can be a powerful catalyst for productivity and overall well-being. It is a way to take care of yourself and put yourself first. It's a way to improve your mood, gain confidence, pride, energy and bring movement into your life.

The morning routine can be unpleasant or difficult for some. If your first choice of the day is to hit the “snooze” button on your alarm clock, it is as if you have decided today to procrastinate, to avoid doing what you have to or want to do, to avoid life. You don't feel confident, have no energy or control for the rest of the day. However, rituals can be learned and a coach can help you with that.

By establishing a morning routine, we make a promise to ourselves, create structure and build discipline that gives us in the end it helps to get through the bad days when we don't feel like ourselves.

If we follow established habits, we also strengthen the awareness that we can rely on ourselves, it will strengthen us and we will face real challenges more easily.

The tips below are ideas to get you started. Over time, you will find out what suits you. During consultations, we can adjust them so that they are not a suffering for you, but have a maximum positive effect on your life. It is important to step up and consciously integrate self-care into your daily program.

The first step in the morning is ideal:

It is the beginning of the day when we are not yet in the hustle and bustle of daily duties
Nothing and no one disturbs us, it is our inviolable time
We put OURSELVES first
We take care of our mental and physical balance
How we start the day is decisive for its entire course

If we leave it for the evening, it will easily happen that we will end up late at work, something will get in the way, we will be tired, ...

8 tips to start a successful day

Tip #1 - When the alarm goes off, get up immediately

The alluring comfort of a warm bed, the darkness and ugly weather outside the windows, the thought of all the responsibilities ahead of us. And although it may be difficult, it is the most important point.
If you can't keep such a simple promise - how can you rely on yourself for the really big things?
Try a simple rule – count to 5 after the alarm goes off, then just get up! Knowing that you are doing it for YOURSELF, you wake up to your life that awaits.

Tip #2 - Make your bed

You leave a gift to your future self. When you come back to bed in the evening, a beautiful and inviting place will be waiting for you as a reward.
It's about getting things done, not leaving a mess behind. You'll avoid crumpled duvets hitting your eyes every time you walk past the bedroom.

Tip #3 - Move your body and mind

10 minutes is enough - a quick walk, walking the dog, morning warm-up or yoga. Movement outdoors in natural light is ideal. This will help your health, mood and set the circadian rhythm, which is important for healthy sleeping habits.
To stimulate your mind, you can try meditation, journaling or prayer.

Tip #4 - Implement the principle of progress

The secret to doing great things is to make small progress every day. Before you let the rest of the world in, spend 5 minutes on something that is really important to you.
It is proven that people who feel they have made some progress in something important to them feel more fulfilled. It's not about getting things done, it's about progress.

Tip #5 - Follow a digital detox

Give yourself time to be present without external distractions - don't pick up the phone, check emails, messages or social media. If you do, you put everyone else ahead of you. Don't let them enter your bedroom, bathroom and steal your time.
Only if you wake up early enough can you put yourself first before others start taking your attention and energy.

Tip #6 - Hydrate and nourish the body

Start your day with a glass of water. Treat yourself to a nutritious breakfast that will give you energy. Morning care tunes your body to physical well-being and supports a positive mood.
Did you know that we sweat about half a liter of water at night? This needs to be replenished immediately in order to avoid dehydration and resulting fatigue, headaches, etc.

Tip #7 - Set a positive intention

Before you tackle your daily tasks, take a moment to set positive intentions for the day. Visualize your goals, abilities and focus on the attitude you want to adopt. This mental preparation prepares a positive mind, which then guides the actions throughout the day.
You can also try the “High Five” routine by Mel Robbins – after brushing your teeth/rinsing your face, look in the mirror and visualize your wishes and goals, imagine what kind of person you want to be, and then "slap" yourself with your reflection.

Tip #8 - Make a list of morning activities

Make a checklist – setting the order of your activities can make your mornings more efficient and ensure you don't overlook any elements of self-care. This structured approach also minimizes stress and decision-making fatigue and promotes a sense of order.

Routine as a domino effect

A morning routine can be a stepping stone to a better and more balanced life. Don't strive for perfection right from the start and practice the entire list. Be considerate and kind to yourself, start slowly. And if you ever skip your established morning routine, nothing happens. Simply return to her as soon as possible.

Morning rituals are the first piece of a domino that will determine what the rest of the day will be like, what our decisions and actions will be.

How we start our day affects how it ends. With the support of a coach, you can compile morning rituals individually exactly according to your needs, and continue to work on them. So that the results of this work really pay off and have an impact on your life, goals and feelings.

Creating positive habits is the first step on the road to change. If you want to change something, start behaving the way you want it to be in the future. The activities we do today will make us better versions of ourselves in the future.

Jana, Coach in Brno

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Footnotes - How do I do it?

The morning "starts" already in the evening. I get things ready for the next day and check my calendar. This saves me time and reduces stress in crucial moments, such as what to wear or what to eat for breakfast.
After I wake up, I usually stay lying down for a few moments and observe how I feel (mentally and physically), my mood, etc.
I drink 1 large glass of water immediately after waking up and doing my morning hygiene.
At least twice a week I go to practice yoga in the morning. Yes, it seems impossible, but once you try it, you won't want it any other way. The great feeling of having done something for myself before the others woke up is irreplaceable. At the same time, I feel calm and balanced throughout the day.
Exercise is followed by breakfast. The days of eating on the way to work or while working at the computer are over. In the peace of home, I also enjoy a cup of real Italian espresso, and from time to time my partner and I treat ourselves to breakfast in our favorite cafe.
Until this moment I avoid the phone, reading messages etc.
I take a short walk to work and meet the new day, full of positivity and energy.