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Mindful Morning Routine – 12 Amazing Ideas!

Mindful Morning Routine – 12 Amazing Ideas!

Today I will be digging deep into some mindful morning routine ideas. When is the last time you had a calm and peaceful morning? Think about that for a moment. How we start our mornings has a huge impact on how the rest of our…

Overcoming Sleep Anxiety – 16 Natural Tips to Help! 

Overcoming Sleep Anxiety – 16 Natural Tips to Help! 

Today I will be talking about overcoming sleep anxiety. For some people, it happens like clockwork: Their anxiety is manageable during the day, but as soon as their head hits the pillow, every possible bad scenario plays out in their mind. Falling asleep is hard…

Box Breathing Exercise – For Stress & Anxiety Relief!

Box Breathing Exercise – For Stress & Anxiety Relief!

Today I will be talking you through the box breathing exercise for stress and anxiety relief.

What do Yoga teachers, meditation leaders, mindfulness practitioners, Navy SEALs, firefighters, paramedics, and elite athletes all have in common? Take a moment to think about the relaxed state many of these different categories of people can be in. Even in high-stress situation soldiers, firefighters and paramedics can keep their shit together and get the job done.

Often undervalued, breathing is one of the most important things you can do to control your anxiety and stress. The military has been using tactical breathing techniques for years. Soldiers rely on these techniques to reduce stress and calm themselves down in crises.

The exact breathing techniques have been adopted by elite athletes to gain focus and control in the heat of competition. Tactical breathing has been shown to help control anxiety and nervousness in high stress situations.

During stressful moments conscious breathing allows you to shift and release negative energy, instead of storing it in your body. This is important because stored-up energy often manifests as muscle tension and other physical ailments.

 

 

Box Breathing Exercise – For Stress & Anxiety Relief!

Box breathing is also known as box breathing or 4×4 breathing (or even four-square breathing!).

Did I mention that the box breathing technique is really simple? Here’s all you need to know about the technique itself.

  • Step 1: Inhale your breath (to a count of 4)
  • Step 2: Hold your breath (to a count of 4)
  • Step 3: Exhale your breath (to a count of 4)
  • Step 4: Hold your breath (to a count of 4)
  • Step 5: Repeat

This is what it looks like:

box-breathing-exercise

 

The benefits of Box breathing

Box breathing is a powerful tool for reducing stress, and it has an immediate impact. Square breathing is used by the US Navy Seals and in professions such as law enforcement and medical care, where managing high stress situations is a critical part of the role.

Here are some of the benefits identified by the Mayo Clinic:

  • Eases anxiety, depression, and other stress related issues
  • Increases alertness
  • Allows your body to release toxins more readily

The Mayo Clinic also identifies a neurological foundation to the benefits of square breathing:

Many studies have found that deep, yogic breathing helps balance the autonomic nervous system, which regulates involuntary bodily functions, such as temperature control and bladder function. This may help ease symptoms of stress-related disorders and mental health conditions such as anxiety, general stress, depression and post-traumatic stress disorder.

All very profound!

 

Below are the benefits of box breathing as I experience them:

Reduces stress instantly

I think of the box breathing technique as ‘the body regaining control over the mind’. The deep breathing triggers a relaxation response which regains control over the body’s fight or flight response to short-term stress.

When I’m feeling stressed at work a few minutes of box breathing really helps. And it’s so practical because I can do it at my desk (I don’t need a darkened room, and I don’t have to close my eyes to feel the benefits).

Increases focus and control

If I’m feeling nervous or becoming frustrated with a certain situation, box breathing can help.

With the reduced stress comes an increased focus and control which enhances my performance with my work.

A useful weight-control ally

This may seem like a strange benefit! Here’s how square breathing helps me manage my weight.

Towards the end of the afternoon I often get hungry and low on energy. My previous habit was to walk over to the cupboard for some biscuits or a chocolate bar.

Now, when I get that little bit hungry / low energy feeling towards the end of the afternoon I do 5 minutes of square breathing.

It’s enough to refocus me and recharge me to get through until my next meal.

A quick and effective break from work

Ideally, we take regular breaks through-out the day, to recharge and refocus. But sometimes that’s just not possible. There’s just too much on.

When that’s the case, try just 3 minutes of square breathing, it really helps.

 

How to get started with box breathing

Try it out using the gif provided above. It’s really simple, but a little practice will give you the confidence to use it when you need it.

Sit comfortably in your chair, relax your shoulders, have your hands comfortable (perhaps resting in your lap).

Practice: inhale, hold, exhale, hold, repeat.

When you first practice, don’t worry about how long you are practicing, just focus on the rhythm (even just for 3 or 4 cycles is fine).

 

Here are some additional tips:

  • Don’t strain your diaphragm by over-inhaling or over-exhaling, experiment with the level of inhale and exhale that is comfortable for you.
  • If at any time you feel a little dizzy, just stop, rest in your seat a minute and come back to the practice later.
  • As you become more practiced, you might want to set a timer on your phone and explore longer sessions of square breathing (though I’ve never felt the need to go beyond 5 minutes).
  • You can also explore the durations of the inhale, the holds and exhale. You can explore a ‘bigger box’ (eg: a 5 x 5 square breathing practice), or you can keep the holds to a count of 4 and extend the exhale and inhale (creating an oblong breathing practice!).

This is a simple technique that can be extended as you become more confident.

 

Box Breathing Exercise – Final thought

Unarguably, box breathing is a great way to enhance your attention and concentration and lower stress and anxiety in tour daily lives. Like many breathing techniques, box breathing has been shown to bring short- as well as long-term health benefits to its practitioners.

While more research is required, the current findings are enough to regard box breathing as an extremely effective way to boost focus, deal with stress, boost mood and mental state.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST ANXIETY RELIEF BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

box-breathing-exercise

 

 

40 Self-Care Ideas for Mind, Body & Life Balance!

40 Self-Care Ideas for Mind, Body & Life Balance!

Today I will de digging deep and sharing 40 self-care ideas for mind, body and lifestyle. Self-care is about having the courage, tenacity, and resilience to take responsibility for your health and well-being. It’s a lifestyle where we recognise and honour our self-worth by engaging…

7 Motivational Uplifting Quotes – W/C  5th July 2021

7 Motivational Uplifting Quotes – W/C  5th July 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…

Shadow Work Journal Prompts – 100 Amazing Ideas!

Shadow Work Journal Prompts – 100 Amazing Ideas!

Carl Jung was the first psychologist to propose the idea of a ‘shadow self’- those parts of us such as personality traits and core wounds that we deny and hide from.

Everyone has a shadow self, and the more you deny it the stronger it becomes, and the more likely it is you will project it onto others.

Jung believed that we do not see others for who they are, but instead through the lens of our own shadow.

For example, the core wound of abandonment, if suppressed and unaddressed, can be projected onto others – you might assume every person who gets close to you will abandon you, and see all of their actions from this perspective, regardless of that person’s real intent.

Shadow work, then, is taking an honest look at ourselves – at our weaknesses, our faults, our core wounds and toxic behaviours.

It is facing them, learning from and integrating them into our personality so we can be more whole and authentic in our actions.

It also helps us to have more empathy for others – by looking at our own shadow we realise that often the people who hurt us simply cannot or will not integrate their own.

Disclaimer: I am not in any way a certified therapist, therefore all the advice given is from my own experience and should not be taken as medical advice. 

 

 

What is shadow work?

We all have our own demons that we fight in an effort to live out the best version of ourselves.

Through our upbringing, life experiences and the healing work our soul needs from past lives, we have shadows, demons, skeletons in the closet, whatever you want to call them.

This may be parts of ourselves we try to repress because they make us feel sad or wounded. They can also reflect how we internally perceive ourselves and ways in which we try to play small in society.

In my opinion, these demons are here are teachers to help elevate our consciousness, help us strengthen our relationship with ourselves, build compassion and help us evolve into the highest and best versions of ourselves.

As we heal and evolve, our ‘dark side’ and shadows become more apparent. If we suppress these demons or let our dark side run without being attended to effectively, our lives will turn into chaos and we’ll remain stuck in our spiritual evolution and physical health journey, keeping our wellbeing stagnant and ridden with toxicity.

Not attending to the healing of our shadows can manifest in mental health issues, diseases, feelings of low self-worth, addictions, scarcity mindset, and other mind/body health issues that affect our quality of life.

Shadow-Work-Journal-Prompts

Our shadow self often harms our life, in ways that are unconscious to us at the time, as a habitual reaction to particular places, people or things. Our shadow self-blocks us from acting for our own greatest good and can prevent us from reaching our true potential in life.

Through integration of our shadows, fully acknowledging our full self, we can live harmoniously and abundantly in our lives.

Society, especially in the age of social media’s highlight reels and filters, has told us to hide our shadows and show up ‘perfectly’. And often in the programming we received in our upbringing, we have been taught to suppress our pain and darkness.

We began to believe on a subliminal level, that if we experience struggles or pain, we aren’t being ‘good’. Expressing negative emotions isn’t ‘right’.

However, in reality, through acknowledging our darkness and working through the pain, we are able to enhance our sense of self, leading to greater success and living a more radiant and self-actualised life rooted in our truth.

 

Working with your shadows

Facing our shadows and doing cleaning up the debris is necessary to live a fully integrated life that helps you to continue to evolve and elevate your wellbeing.

Facing your pain takes courage and an open heart. It’s easier to numb the pain, ignore it or suppress it.

Facing it head on and showing up to do the work, allows you to better understand yourself and create more ease in your life.

 

Is shadow work dangerous?

Shadow work is not dangerous, in fact it will actually improve your mental health and the way you interact with the world. We’ll talk about the benefits of shadow work soon.

Becoming aware of our ‘dark’ side allows us to heal old wounds and to integrate those unconscious parts into our conscious selves in healthy ways.

You can’t fix or heal something if you don’t know it’s broken, right? So, shining a light on your shadow self lets you change or heal it.

It allows you to talk to that hurt part of yourself and tell them they are loved and safe.

 

Benefits of shadow work

  • Spiritual awakening
  • Greater authenticity
  • Enhanced creativity
  • Emotional freedom
  • Improved relationships through understanding yourself & others
  • Increased energy and improved immune system
  • Overall enhanced state of wellbeing and mood
  • Better communication with others
  • Ability to set boundaries in your life
  • Cease the cycle of self-destruction

 

What are shadow work journal prompts?

Journal prompts for shadow work are essentially questions designed to probe and challenge the most negative traits of your subconscious psyche, such as: anger, fear, doubt, greed, victimhood, lack, distrust, and jealousy.

When you ask yourself shadow work questions, and answer as honestly as you can, you illuminate the side of you that you have most feared and repressed.

Once you are made aware of your shadow self, you can fully accept and unconditionally love it, which takes you off the “wheel of unconscious shadow self-reactions”.

journal-prompts

You can then begin to respond to your life, rather than react, run, hide, reject, or push away people or experiences that are healthy for you, or help you grow.

These journal prompts for shadow work will help you with trauma, anxiety, healing, and finally, self-discovery and self-love.

Use these shadow work prompts daily in your journal to get to the root of who you are, and what makes you tick.

These prompts may also help remove blocks that are holding you back from manifesting money and security.

 

How do you make a shadow work journal?

To make a shadow work journal, you can use any lined journal or notebook as your base. Then, you can write out shadow work journal prompts and answer them as honestly and completely as possible.

You can also buy an already made for you shadow work journal from Amazon. I love this one.

Journaling is an incredible, very healthy way to master of yourself. Most people do not fully know, understand, or accept themselves.

Shadow work journaling is one of the best ways I’ve found to get to know myself, and promote healing and unconditional acceptance within.

Remember, no one else will see this work! This is simply for you to better get to know yourself and what scares you or holds you back.

Revealing your shadow will often heal parts of your inner child, or at least begin the process of healing from childhood.

These particular shadow work prompts are also excellent for healing, trauma, anxiety, and self-love (the place where these prompts will eventually lead to).

Top tip:

This is an excellent journal to log your progress – Into The Wild Shadow Work Journal: Reclaim Your Wholeness

 

 

Shadow Work Journal Prompts – 100 Amazing Ideas!

Good shadow work prompts are those that get to the root of many different issues, including those from early childhood that have shaped your current belief system. Many times, this happens without our conscious knowledge.

Here are 100 shadow work prompts that I have put together to help with your journaling.

1. what emotion do you try to avoid (e.g. anger, sadness, jealousy…)? what makes you afraid to feel it? what are you afraid will happen if you feel it?

2. in what ways are you privileged? what do you take for granted?

3. pick an adjective from the list below that would trigger you if someone would use it to describe you and then ask yourself: “why would this trigger me? what would be bad about it being true? is it the accuracy or inaccuracy that bothers me? what could be a positive aspect to being that way?”

list: arrogant, liar, jealous, mean, cruel, possessive, bitchy, bossy, loser, greedy, mysterious, sneaky, co-dependent, sick, fat, disgusting, stalker, stupid, idiot, fearful, unconscious, masochistic, narcissist, insignificant, frigid, sexist, manipulative, racist, victim, egoistic, arrogant, ugly, careless, passive, aggressive, lame, boring, tactless, irresponsible, incompetent, lazy, unfair, childish, know-it-all, insensitive, psychotic, sad, ordinary, hypocritical, reproachful, gloomy, jealous, envious dirty, tyrannical, inflexible, heartless, resentful, dominant, bad, ignorant, uneducated, tasteless, insecure, depressed, hopeless, not good enough, cry baby, paranoid, pushy, stubborn, inferior, weak , impatient, unreliable, self-destructive, over-sensitive

4. what is the biggest promise you made to yourself that you have broken? how does that make you feel?

5. how do you lie to yourself in daily life? what are you trying to avoid?

6. what do you think is your worst trait? why is it “bad”? what positive aspects does this trait bring with it?

7. if you truly loved yourself, what would your life look like? is it very different to how it actually is? and if yes, why?

8. think of a time someone broke your heart. could you have been responsible in some way as well?

9. do you hold grudges against someone? if so, why are you not letting them go yet?

10. what do you need to forgive yourself for?

11. think back on the last time a person triggered you: can you see how the aspects of that person that triggered you are also in you?

12. ask yourself: “if… were true about me/my current life situation, I’d be terrified” (try to fill out this sentence as often as possible)

13. think back on your last argument/fight: did you actively try to see the other person’s viewpoint and would there have been a way to be more compassionate with the other person and yourself?

14. think about a time in your childhood when you felt unhappy (small or big moment) and write a letter from your child self to the present you about how you felt and how you perceived the situation: try to take on that child as much as you can and write from its perspective as automatically as you can then write a letter back to that child, explaining the situation, showing empathy and understanding and asking how you can help now or which needs have to be met for that child to feel good again if you get answers from that child, then try to meet those needs today

15. In what areas of life are you holding back and playing small? (Think about the times you feel weak, small or disempowered.) Write them below and next to each explore why

16. In what ways do you feel judged by others? Write them below. Explore how many of these judgments might actually originate within you first (and are displaced onto others)

17. What negatives or positives do others point out about you that you have trouble accepting?

18. What emotions do you rarely express around others – and when did you first start hiding these emotions from others? (Emotional suppression and repression often point to areas of shame buried within you.)

19. Reflect on a period of life where you were at your worst (i.e. most self-destructive, argumentative, etc.). Write a short, but heartfelt letter of understanding, acceptance, and compassion for that version of you. You can return to this letter later whenever you feel rotten about yourself.

20. What are your “hot buttons” or triggers that cause you to get angry or defensive in the presence of others?

21. What qualities in your family members do you most dislike or have trouble dealing with? What might these qualities in your loved ones secretly reveal about you?

22. In which areas of life do you tend to expect others to conform to your beliefs? (Also, what scares you the most about allowing others to have their own beliefs in that area?)

23. When are you the most critical of yourself? Explore what your self-talk sounds like below.

24. Describe five things you love about yourself and feel gratitude about.

25. How judged do you tend to feel on a daily basis? Explore how much of that perceived judgment is real and how much are imagined.

26. Take a look at the best and most enjoyable aspect of your life right now. What is your underlying fear in that area and why?

27. Write about the last time you tried to manipulate a situation to your advantage and examine how you feel about that in hindsight.

28. If you could say one thing to the person who’s hurt you the most right now, what would it be and why?

29. What do you currently envy in someone else’s life and why?

30. which of my weaknesses could have potential?

31. what makes me feel the happiest

32. how worthy do I honestly believe I am?

33. if I could communicate with the person, I was 10 years ago today, I would say…

34. why do I have issues with trust?

35. the way I spend my daily life is how I will spend the rest of my life. how do I feel about this idea?

36. do I trust myself?

37. how can I have more trust?

38. which situations have shaped my personality and why?

39. while reflecting on my childhood, what makes me extremely angry or sad to this day?

40. my absolute dream life: how does my perfect day begin?

41. do I handle my feelings in a healthy and constructive way?

42. do I project certain aspects of myself onto others?

43. did my parents provide me with everything I needed?

44. what makes me really angry and why?

45. would I describe my childhood as happy?

46. what is it that makes me sad?

47. what do I consider the most challenging for me?

48. have I forgive myself?

49. have I forgiven all the people who ever hurt me?

50. if I were to write a letter to a person who hurt me, what would it say?

51. how do I react when something does not turn out the way it should?

52. if I could write a letter to myself, apologizing for all the self-blame, what would it say?

53. how can I cope with sadness in a healthy way?

54. which behaviour that I know is wrong and has negative effects, do I repeat over and over again?

55.how long do I reflect on failures or mistakes? do I have difficulties in coming to terms with them or vice versa – do I suppress such experiences

56. do I find it hard to forgive?

57. how long do I need to forgive?

58. am I honest with myself about my feelings?

59. am I honest with other people about my feelings?

60. do I completely accept and love myself the way I am?

61. do I reward myself when I accomplish something productive?

62. how do I deal with failures?

63. what is it that I would like to heal from?

64. what are my negative personality traits and, when do they emerge?

65. what is a pattern in my life that keeps showing up.

66. where am I struggling the most?

67. how does the feeling of envy show up in my life? where does it stem from? how would I feel if I obtained the things, I am envious of?

68. in what ways do I consciously or unconsciously punish myself? how can I be kinder to myself?

69. what should I forgive myself for? why haven’t I yet? how can I now?

70. what unhealthy attachments do I hold onto? what fears do I have around the idea of ending these attachments? what do I have to gain from ending these attachments?

71. what negative emotions am I most comfortable feeling? how often and why do these emotions show up in my day to day?

72. in what ways do I hold myself to a higher standard than others? vice versa?

73. what is a grudge/incident I’m holding onto? why do I choose to hold onto this weight? how can I let it go?

74. how do I show up for others and fail to show up for myself?

75. how important am I to myself? how highly do I prioritize myself?

76. what am I addicted to?

77. what are my delusions?

78. how have I been ignorant?

79. how have I been distracting myself?

80. What are some things you’ve said to yourself recently that weren’t so nice? Would you say that to somebody else? How would you react if somebody else said those things to you?

90. Name 5-10 negative beliefs you have about yourself. Where do they come from? Do they have any validity? Why or why not?

91. Do you over-think, what causes this?

92. What are your morals? How do those morals make you feel – do they come from you, or someone else?

93. What are some qualities you wish you had, why?

94. what is my go-to self-destructive act? what is my love language? are they connected?

95. what would I tell my future self?

96. What are some intrusive thoughts you’ve had recently? What triggered those thoughts? What do you think the root cause is?

97. what are my weaknesses?

98. If you had the people who’ve hurt you in a position where they were forced to listen to what you had to say and take everything to heart, what would you say to them?

99. what will I never forget?

100. Think of a person you hate for “no reason”. What are some things about them that bother you? Do these things remind you of yourself or someone who hurt you?

 

Shadow Work Journal Prompts – Final thoughts

When you make a conscious effort to find and work with your shadow self through the use of shadow work prompts, you take great strides forward in truly understanding and accepting yourself.

You may not think that a time you felt abandoned or unloved as a child is affecting you that much in the present, but could have everything to do with why you have trouble forming healthy adult relationships.

I hope you find and illuminate your shadow self with these shadow work prompts so that you can understand and learn to unconditionally love yourself first, and then others.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SPIRITUAL GROWTH BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

journal-prompts

What is Shadow Work? – Ultimate Guide!

What is Shadow Work? – Ultimate Guide!

Today I will be breaking down what is shadow work and the benefits this practice can have. Carl Jung was the first psychologist to propose the idea of a ‘shadow self’- those parts of us such as personality traits and core wounds that we deny…

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

Today I will be diving deep into natural grounding exercises for anxiety. Grounding exercises are a way to stabilise strong emotions during stress, anxiety or trauma. Grounding is achieved by redirecting your attention away from what is causing your stress back to something more pleasurable…

Self-Care Morning Routine Ideas – Ultimate Guide!

Self-Care Morning Routine Ideas – Ultimate Guide!

Today I will be talking you through some self-care morning routine ideas.

Just imagine, the sun is rising, the curtains add an orange beam to the day, and here you are, presented with a brand-new day, a new beginning, and a fresh start.

The times we are living at the moment are tough enough for everyone, but we always find a way to pull through, and this is how we recommend you do it.

Creating an ideal and sufficient routine for your morning puts you on the right track for the rest of your day.

Every morning, I get up way earlier than I need to and practice a self-care routine.

I developed my routine gradually, one piece at a time, over past few years. You probably shouldn’t try to jump into such a rigorous and lengthy morning routine right away. Grow into it.

So, we gathered up some simple morning self-care rituals that will boost your mood, set the right tone to your day, and help you relax.

I hope this guide helps you develop your own routine and gives you some ideas to create your own habits.

 

 

Why is a self-care morning routine so important?

Having a self-care morning routine will set you up perfectly for the day ahead. Starting the day with the intention to take care of yourself will go a long way.

Often at times it may be hard to find the time for yourself during the work week, or even the weekend, but the impact it has on your mindset is definitely worth the effort.

In either case, you need to establish a new routine with fresh, healthy habits. Following these morning self-care routine tips might be the change that you need.

Try these out, and see if they make a difference in how you start your day. Who knows – it might completely get rid of the crankyness first thing.

 

Self-Care Morning Routine Ideas – Ultimate Guide!

 

Wake up early

For you stubborn night owls out there, I know this sounds bad already, but it actually is possible to get out of bed early in the morning.

Let me tell you why I love waking up early.

wake-up

I wake up ideally at 5am or when the sun rises and daylight starts. I know 5am is too early for most, so try 6am or 7am.

As I’ve gotten used to waking up with natural daylight, I have now inhabited a natural inner clock, which means I naturally wake up at the same time every morning – without using an alarm.
And it’s really fulfilling to not have to stress about time and rushing in the morning, because everything can be taken nice and slow.

 

Don’t start your day with electronics

Your first impulse in the morning is probably to check your phone. While you can do that briefly, we recommend that you stay off your electronics and away from the media for the beginning portion of your day.

This will help you start your day off on the right foot and keep your spirits positive for a little bit longer.

 

Meditation

Meditation is a direct action (by actively doing nothing) to increase the amount of clarity you mind has, decompress your stress levels, and give you perspective on the day-to-day.

In my experience, I tend to give myself a 15-20 meditation period first thing in the morning.

Meditation is also a great way to combat social media addiction by lowering the amount of stimulation you have.

It’s also a great way to slow down life when you feel that life is moving a bit too fast for your liking.

It can be hard in the beginning to get into it, but I assure you that meditation is something no one regrets doing.

If you’re someone whose mind is racing from the moment you wake up, meditation can be a powerful way to connect with yourself on a deeper level.

While practicing meditation isn’t a cure-all for anxiety or nervous thoughts, it’s still an excellent opportunity to destress, centre your thoughts, and bring awareness to the present moment.

 

 

Practice gratitude

Feeling grateful for a new day goes a long way.

This pure selfless act goes both ways on you and the people around you. It doesn’t always have to be a “thank you” note; it can be a positive emotion that benefits your body.

Self-Care-Morning-Routine

It enhances your overall health and sense of well-being. Additionally, deepens your relations, improves optimism, and increases the feeling of self-control.

I’ve been trying to get into journaling because sometimes I feel like I have so many thoughts in my head and nowhere to put them.

My journal is almost like a brain dump on paper, but it really helps to spend a few minutes a day writing down my thoughts and what I’m grateful for.

 

 

Move your body

We all know how important exercise can be in maintaining a healthy lifestyle. However, exercising in the morning has its own benefits.

Taking just 10 minutes for some stretches will definitely make you feel more energised for the day.

Morning exercise will give you an extra glow, a better night’s sleep, burn extra fat and boost your metabolism.

You don’t necessarily have to do a full workout, but just spending time doing some stretches or yoga will make you feel so much more energetic and ready for the day.

When we exercise our brain produces those feel-good hormones which make us feel happier and lift our mood.

Exercise also improves blood flow around the body providing our cells and organs with more oxygen, thus giving us more energy.

Who wouldn’t want to start the day in a great mood and lots of energy? Why not give it a try and see how it goes for you?

Whatever type of exercise suits you, is great. Any exercise is good exercise.

 

Hydrate

Getting enough water is extremely important for our health.

Water helps maintain internal body temperature, lubricates joints, protects your spinal cord and other sensitive tissues and is beneficial to a healthy digestive system.

By drinking enough water, we are also keeping our body hydrated and refreshed.

Staying hydrated is also important for our brain and cognitive ability. If you want to keep the mind focused then hydration is the key.

When we sleep our bodies are slowly becoming dehydrated, the reason why we usually wake up feeling lethargic.

By drinking a glass of water first thing in the morning we are replacing those lost fluids, hydrating the body ready for the day ahead.

If you are not a great fan of drinking water, why not fill up a bottle the night before, add some sliced fruit and pop in the fridge, for a refreshing fruit infusion come morning.

 

Eat a healthy breakfast

Breakfast is well known to be the most important meal of the day. However, I’ve lost track of the number of times I’ve skipped this and had breakfast on the go instead.

Having a nutritious breakfast in the morning tells our body that there are plenty of calories to be had throughout the day.

However, by skipping breakfast and having a quick snack you are telling your body that it needs to conserve not burn those calories. You are literally putting your body into starvation mode.

Missing breakfast also makes us more likely to consume unhealthy snacks, in turn contributing to feeling bloated, sluggish and possible future ill health.

Take time in the morning to eat and have a healthy nutritious breakfast. If you do need to have a quick breakfast on the go try choosing healthy options such as:

  • A protein bar and yogurt or a glass of milk.
  • High-fibre toast or bagel with tablespoon of peanut butter.
  • Low-fat protein shake with fresh/frozen fruit.

 

Affirmations

Daily affirmations are to the mind what exercise is to the body. Repeating affirmations helps to reprogram the unconscious mind for success by eliminating negative and limiting beliefs.

At first, I was a little sceptical about using affirmations, however over time they have helped me have a more positive mindset and believe in myself more.

Examples of positive affirmations:

  • I will be kind to myself today
  • Today I will be present in every moment
  • I will be true to myself and my Today
  • Today is full of endless opportunities
  • I will celebrate my small wins
  • I choose to be happy

There are several ways to use affirmations. You can say them out loud in front of a mirror, write them down in a journal or repeat them in your head like a mantra during meditation.

What’s important is that you find affirmations that resonate with you.

 

 

Visualise your entire day

They say, “you can’t do anything until you see yourself do it.

Visualisation is daydreaming with a purpose, that’s why it’s better to sit back for a moment or two once you wake up and unravel how you want your day to be like or take you to.

Set your mentality and take a deep breath before you demonstrate anything physically.

 

Plan Your To-Do-List

Creating a simple list of what chores and tasks you want to complete throughout the day keeps you organised and grounded.

It enables you to stay focused and lessens the hassle of multiple processing. Besides, what is more, relaxing than to do simple writing along with your morning cup of coffee.

I usually plan out my days before I start my work.

to-do-list

Most days I feel like I have a million things to do and no time to do it all, but I’ve found a lot of success in writing down a daily to-do list.

It’s really encouraging because I get to check things off the list as the day goes on which allows me to see what I was able to get done that day.

Completing daily task will put you on the path to reach your goals.

 

 

Set aside time to read

If the last time you picked up a book was for a school assignment, you’re not giving reading enough credit.

One University of Sussex study found that reading for just six minutes reduced stress levels by 68 percent. (Odds are you’re probably spending that long scrolling through social media before getting out of bed.)

Plus, if you create a designated reading time, you might actually get through all the books in your to-be-read pile.

Top tips

The following books I cannot recommend enough:

 

 

Try podcasting

Another strategy for motivating yourself to get out of bed is saving something special, like a favourite podcast, for the mornings.

If you know you’ll only listen to it before your workday starts, you might be a bit more excited to start your day.

Grab a pair of headphones, press play on the latest episode, and walk to a local park or public garden to listen. Watching the world pass by while you listen is almost meditative.

 

Make your bed

Don’t look at this like a chore, look at it as a way to enhance your space and become more organised.

Not only does making your bed improve your sleep at night, but it also gives you a sense of accomplishment.

This pride and accomplishment in the morning will allow you to set a positive and determined pace for the rest of the day, and who wouldn’t want that?

 

Self-care morning routine Ideas – Final thoughts

Starting a day with a good morning routine is crucial for how the rest of the day goes.

Practicing self-care habits in the morning is really effective for setting a good tone for the day.

That being said, I hope this morning routine and these self-care habits can inspire you to find or start your own morning routine with self-care rituals!

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-CARE BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

Self-Care-Morning-Routine

7 Motivational Uplifting Quotes – W/C  28th June 2021

7 Motivational Uplifting Quotes – W/C  28th June 2021

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