Tips to Have a Good Day
Recently we had discussed how important a “good day” mindset can be to really start you off in the morning. Sometimes life is just rough, sometimes you wake up in a bad mood, and that is ok. These tips are reminders that you can always change your mindset - sometimes it may be a little harder than others, but I’m here to support you!
Here is what we discussed:
Tip 1: Daily Gratitudes
Yes, that sounds like some new age woo woo BS. But studies have shown how much good it does to start your brain and mood off right (I won’t quote it all for you, don’t worry). If you aren’t sure, I encourage you to do your research.
Here is what I normally do as part of my morning journaling. I write down 3 things that I am grateful for. Sometimes they are very deep, others, like the examples below are just things that bring a smile to my face and a positive mindset.
I am grateful….
… for a beautiful sunrise
… for hot tea
… for the health and wellbeing of loved ones
It doesn’t have to be difficult or saint worthy gratitudes, anything that makes your heart a little more happy.
Tip 2: Drink Water
What is the first thing you put in your body in the morning?
Are you a coffee or tea drinker? Is water too boring for you?
Did you know that the benefits of a glass of water are more than just a trend?
Ok so I’m obviously not a doctor, so of course consult yours and do your own research but....
First, seems like common sense right? You are over 50% water, a little water to start your day. Can’t be wrong.
According to Ayurveda - a traditional science over 5000 years old - water in the morning can set your mood right and help to flush toxins. It’s non addictive (here’s looking at you caffeine) and can reduce that overwhelming sense of hunger you may wake up with. Lastly, it helps ignite your Agni, your digestive fire. Waking up your mind and body.
So maybe modern day we can’t agree on water... Warm? Cold? Lemon? But hey, it certainly helps me start my day right!
There is a ton of additional information on Ayurvedic morning rituals that I won’t confuse here. Looking for something new to google on the old lunch break... check it out ✌️
I also want to acknowledge my privilege having access to clean drinking water all day, everyday! (is it weird there’s no emoji for a glass of water?) 💧
Tip 3: GET OUTSIDE! ☀️
How much time do you spend outside in a day?
Do you have the opportunity to be outside when the sun rises? Go for a walk in the morning? Or during your lunchtime?
Early morning is ideal as it sends signals to your brain and body to “wake up”. Being outside in the early morning light helps to reset your bodies natural circadian rhythm, which gets thrown off by your all day screen time, fluorescent lights, recirculated air, etc. It also exposes you to different levels of sunlight that you likely do not get during the remainder of your day. That morning sunrise light even helps you produce serotonin, which can help later with melatonin for sleep 😴. I’m not crazy… look it up!
Midday, a 20 minute walk can help to reset your focus and reduce stress levels. A 2011 study showed that being outside / in nature actually reduces cortisol levels. And depending on where you live, 10 - 30 minutes of sunshine is all you need to get your bodies required amount of Vitamin D - and this applies to all skin types.
So what can you do?
1. Start with a 5 minute walk in the morning. Getting active first thing, can make you more likely to keep active during the day.
2. Add a short 20 minute walk in the afternoon… not in nature? Walk around your parking lot. You might be worried people will think you are strange. They are probably just wondering why they didn’t have the good idea… sitting there bent over their phone letting it sap their energy.
You will tell yourself you don’t have time, it’s too difficult. But try it out and I think the benefits will astonish you.
Tip 4: Breathwork 🌬 Nothing scary like meditation, just some breathing exercises.
Do you start your day calm? Or are you constantly rushing, starting your day in a haze of routine and stress?
There are so many benefits to taking a few moments to slow down and deepen you breath. Based on a number of studies... and my personal experience, 5 to 10 minutes is enough to have a significant impact.
For example:
A 2017 study published in the journal Frontiers in Psychology found that participants who completed 20 breath work training sessions over eight weeks had significantly lower levels of the stress hormone cortisol compared with those who did not receive the training
A 2001 and additional 2015 study found breath work reduces blood pressure
A 2018 study published in the journal Consciousness and Cognition found that breath-focused yoga boosted the attention span in participants
There are more studies and benefits out there, but imagine if you started your day with some simple breathing. You could have a calm start, with better mental clarity and focus.
You can complete the breath work practice in our video catalogue in 3-5 minutes. Sounds like it’s worth fitting into the morning routine ✌️
Tip 5: Write down your most important action items
What are your first thoughts in the morning? Do you wake up with all the things you need to accomplish swirling? Are you automatically stressed and overwhelmed? Have you ever thought about a morning to do list?
I know what you might be thinking... won’t this just make me more stressed? Ruin my morning?
I find the opposite is true. Writing down everything you need to do in a day helps get it off your mind and keep it from endlessly swirling internally. It helps you get a grip on your day, manage your time and focus your energy.
After you have written everything down identify one to three “needle moving” items. These can be small things that help you achieve your bigger goals. This makes your days, weeks and large goals seem manageable. It also gives you attainable goals/actions to check off the list - always a great feeling 🎉
Try to accomplish these items early in the morning. Along with giving you the boost by checking things off the list, the other to do’s are likely simpler and can be batched, or completed when your energy levels dip in the afternoon.
Tip 6: Read 10-15 minutes of a favourite book
Are you one of those people that get up and first thing is to check your phone, and turn on the TV? Have you ever noticed how that makes you feel? Maybe anxious? Absorbing negativity from the news, judging people’s highlight reels?
Did you know there are immense, and even scientifically backed, benefits to reading in the morning? Even if it’s just 5 minutes for an inspiring or funny quote!
This is already a top rated activity amongst many high performers: CEOs, athletes, 7+ figure entrepreneurs, etc. So why do you think something so simple is so important to these people? Amongst the benefits, a 2014 study posted in Psychology Today highlights improved brain connection and functionality after just 2 weeks of reading. A 2009 Sussex University study found reading can reduce stress by as much as 68%. Could you imagine, starting you day with that much less stress?!
A personal benefit of reading in the mornings is that it allows me to implement things I learn, that day. Later, I am usually too tired, or lay awake making a “to do list”. I find it inspiring and motivating. Giving me a creativity boost, vs screen time zapping my energy.
I know you are asking how to prioritize time to read, with actual “important” things to do... hello, I have to brush my teeth! So I consider it, and block it out in my schedule, as self development and personal growth. And who doesn’t have time for that?
So next time you reach for your phone, tablet, remote, ask yourself if it can wait 5, 10, 20 minutes longer.
Tip 7: Have yourself a dance party, or play some music to uplift your mood 💃🏻
DANCE PARTY!!
Remember that saying “silence is deafening”? Did you notice when you are in a bad mood, sitting stewing in the silence it’s easier to just get deeper, and deeper, and deeper. When you are sad or disappointed, do you feel drawn to some blues or downtempo music? When you are happy do you want something a little more high vibe? Think about when you get in the car to drive to work (if that’s your jam), what’s playing? A strange mix some random DJ picks? News about how the world is f**ked? What mood are you in getting out of your vehicle?
A little upbeat (or calm uplifting) music can emotionally charge us for the day. Put us in a more positive mindset. Be more selective and conscious about your choices. Next time you feel a mood coming on, or a funk you can’t lift, I invite you to try this: put a few good songs on. Those songs that always make you want to sing and dance. Maybe even make yourself a playlist.
Worst case, you can always just come back to this vid for a laugh 🤦🏻♀️
What’s on your high vibes playlist?
PS: don’t mind the WFH crocs. And yes, half my playlist is from children’s movies!
Tip 8: Practice self-massage
Have you ever tried Gua Sha or Abhyanga? No, we aren’t playing Scrabble. I’m wondering if you have a self care routine?
Self care?! Who has time for “self-care” but bouji hippies from California?! Saying this because that’s what constantly goes through my head when I use the term “self-care”. So pick whatever word or term resonates with you more, and stay with me for this one…
Abhyanga is an ancient self care technique using oil to massage oneself from head to toe. The specific oil is usually based on your dosha (sorry, back to the do your research if you would like to know more) and is believed to create feelings of love, warmth and stability. Abhyanga is the act of literally showing yourself love. Sounds like a mood booster to me!
Gua Sha is a traditional Chinese healing technique where you apply pressure to the skin in a scraping motion with a massage tool - I promise its not as scary as it sounds (or looks once you google it). Chinese medicine believes that Gua Sha can be used to ensure energy is balanced and moving freely through ones body, which is essential for your health and well-being.
Both these techniques have benefits for: increasing circulation, lymphatic drainage, calming the nervous system, and stimulating muscles and organs. Both can be completed in as little as 5 minutes right before you hop in the shower. They could also be great performed on tight muscles after working out, a long day at the computer, or to relax before bed.
I do one of these every morning. I have made it a more sustainable practice by sectioning my body off and completing small portions every day. So by the end of the week I have done a “full body massage”. It literally takes me about 5 minutes to do a gua sha section per morning.
I got my Gua Sha stone from Sol Barrie where Dr. A is an amazing practitioner with tons of knowledge. You can even book an appointment with her for said treatment and maybe to get a little intro before doing it yourself at home.
Have you tried or heard of either of these traditional techniques?
Tip 9: Listen to your intuition 🤍
These are just tips for you that I have found work well for me! I got to this morning practice by practicing these techniques and making adjustments to suit my needs. So play around with the ideas I have given you here, and see what works for you.
If you want to try something different, you can download our journal page “Have a Good Day” for some prompts that have helped me, or to make your very own custom journal.
Any questions about the ideas here? Reach out, I would be happy to share more 😘