Beginnings and Endings

Owning the Day Begins and Ends with You.

When was the last time you gave some thought to how you start and finish your day?  If you are like most adults you are only spending 11-30 minutes getting ready in the morning (source)  and when it comes to sleeping 60% are doing so with the TV on (source), bathing the bedchamber in blue light that has been proven to disrupt sleep patterns. When your morning is spent hitting the snooze button then rushing out the door it sets a stressful tone for the rest of the day. You end up coming home feeling frazzled and drained from playing catch up, thereby numbing out in front of the television, before you collapse into bed for another fitful sleep.  If any of this sounds familiar, I am sorry but it does not have to be this way.

Own Your Morning – Own Your Day

Most of us can relate to the feeling of your days not really being your own.  Many adults have felt that due to career and family obligations their days are spent doing someone else’s bidding and putting others needs before their own.  Though this may be perception, perception is reality, and a reality like this can lead to resentment, depression and apathy.  What you need to ask is “where can I make time for myself”, and usually getting up earlier is one place it can be made.  Yes sleep is important, but after you take time to address and change your nighttime rituals (continue reading) you may be getting even more sleep and the quality will be greater. In order to have a day where you feel like you’re in charge, you need to start the day in charge, meaning make the choice to wake up before you actually need to.

Starting the day earlier out of your own free will, puts the power in your hands from the beginning, you are choosing to greet the day instead of the other way around. You will feel ahead of the game because you are, which means you are in control of setting up the rest of the day and dictating how it will go.  You will be pulling the day along instead of being the one pulled.  So what to do with this is “extra time”, this is a personal choice but my recommendation is to make it meaningful and fulfilling to you.  Here are a few suggestions:

  •     Go for a walk or get some exercise

  •       Do some spot house cleaning

  •         Snuggle with your dog or family member

  •       Take a few minutes to make any preparations for the day ahead

  •         Meditate

  •       Journal

  •         Read for pleasure

  •         Take time to cut up or prepare dinner ahead

  •         Eat breakfast sitting down with a cup of tea or coffee

  •         Take a long shower without fighting with others over it 

Start owning your mornings, make them enjoyable, leave for work with ample commute time so that you are not stressed about arriving on time. Making these changes will decrease your stress, increase your happiness and those around you will appreciate your change in demeanor.

 

Go to Sleep with your Mind at Ease

Do not let your days end you, meaning just like owning your mornings take back your nights as well.  When dinner is over and the house is settled, do not let the idea of vegging out on the couch turn into mindlessly gorging on ice cream and waking up still on the sofa with drool running down your face.  Having a great morning starts the night before.  It’s fine to watch some TV at the end of the night, but getting quality sleep is more important, with a good night’s sleep you will function better the next day, have more energy, decrease your chances for getting sick and decrease overeating.  Sometimes adults need to give themselves bedtimes and creating a routine can help aid in getting a better night’s sleep. Also, please turn off the TV when sleeping, if you need background noise get a sound machine or turn on a fan. Here are a few suggestions for a night time routine:

  •         Set up the coffee maker for the morning

  •         Read a few pages (if a page turner do this from a chair not the bed)

  •         Write in your gratitude journal

  •         Pack your gym bag and lay out your clothes for the next day

  •         Meditate

  •         Prepare you lunch for the next day

  •         10 minutes of stretching

  •         Listen to some soothing music

I know first-hand that changing night and morning habits can be extremely challenging, but I also know the benefits that these changes can make.  Even on nights when I get home late (after 9:30 pm) and need to get up early (4:30 am) I still keep to my routines. Every night before sleep I write down what I am grateful for that day and then I meditate. That way, I end the day on a positive and I’ve been able to acknowledge and release any racing thoughts that may have otherwise kept me up at night.  Giving myself 90 minutes in the morning to wake up leisurely, have a good breakfast and a solid 30 minutes of snuggles with my dog allows me to leave the house in the morning with a smile on my face and a stress free commute to work. Yes sometimes I wake up in the dark but that just means I’m able to experience more sunrises, and yes I’ve fallen asleep while meditating but in no way does that disrupt my sleep.  Start and end the day on your terms, make them positive and fulfilling and the in between will be brighter as well.

Copyright 2020 Strength & Grace Life Coaching LLC

Elizabeth SimmonsComment