morning ritual well-being practice

Power-Up Your Morning: Wellness Challenge

Create a morning routine

“The day will be what you make it, so rise, like the sun, and burn.” – William C. Hannan

Simple instructions

  1. Create a 10-minute healthy wellness practice and make it part of your morning routine.
  2. Complete this practice early in the morning and before you leave the house for work, school, errands, etc.
  3. Complete your 10-minute well-being practice every morning this week.
  4. Commit to this 10-minute ritual even when you are feeling tired, lazy, grumpy, cozy in your bed, have a busy day ahead of you, have a headache, or when you just had an argument with a family member. These are the times you might need this healthy routine the most.
  5. If, for some reason, you do end up skipping your wellness practice, add it to the end of your day. Do not let yourself skip two days in a row.
  6. Examples of morning wellness practices include: journaling/writing, drawing, painting, reading a book, goal-setting, practicing gratitude, meditating, practicing yoga, deep breathing, performing mobility/flexibility exercises, walking, running, swimming and working out.
  7. Examples of activities that do not qualify for your morning wellness practice include: reading and writing email, checking social media, texting, and watching TV or the news.

Miracle TimeCube

Helpful tip: use a timer

Use a simple timer such as the Miracle TimeCube to track your minutes. This little guy is great – all you have to do is turn it on and set the number side up for the time of your choice: 1, 5, 10 or 15 minutes. The Miracle TimeCube also comes in a 1, 3, 5 and 7 minutes timer as well as a 5, 10, 20 and 30 minutes timer. Many thanks to Erin for recommending this product to me! 

Why is this practice important?

morning routine

  • Daily morning routines start the day in a positive way. The beginning (and end) of the day is a perfect time to think, evaluate and correct course. Creating a positive morning ritual helps you establish a favorable pattern of thinking and acting. This gives you the opportunity to stay resilient during the difficult situations and challenges that may pop up throughout the day. A consistent practice of positive thinking and acting will then carry into all areas of your life.
  • Morning rituals allow you to focus on you and your needs. A powerful way to invite peace into your day is to include something for yourself in the process starting the day. Putting yourself into your morning routine helps you remember that you matter and are important. Setting intentions in the morning help you focus on yourself so that you can calmly reflect, grow, rest and rejuvenate as needed.
  • Consistent completion of morning well-being practices proves that you are capable of positive change. Life won’t always be smooth sailing, but it is important that you complete your healthy wellness practice even when you feel sleepy or cranky. Learn how to push past resistance and stick with your goals and commitments because the habits you create now have the potential reap large rewards for you down the road. It won’t always be easy, but the more you practice, the easier it will get. Through discipline and commitment, the ritual and process will feel more routine as time passes. Take one day at a time and do your best with what you have where you are in your life’s journey.

What does your morning ritual look like?

Please share your thoughts and experiences with me.

  • Do you practice a healthy morning ritual each day ? If so, what is included in your routine?
  • Do you struggle to find the time or energy to consistently practice a morning routine before you leave the house? If so, what are the obstacles you face? What can you do to overcome these challenges?
  • Is this a wellness practice that you will stick with after this week? Why or why not?

Past wellness challenges

Check out the Wellness Challenges archive of the BambooCore Blog, where you’ll find all of BambooCore’s past practices and challenges:

Please share

If you like this week’s well-being lifestyle challenge, please share this post, Power-Up Your Morning: Wellness Challenge, with your friends and family.

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Author Details
Founder and CEO of BambooCore
Jennifer is a certified NASM Personal Trainer, MovNat Trainer, and a C.H.E.K Holistic Lifestyle/Nutrition Coach. As the Founder and CEO of BambooCore Fitness, she delivers sustainable lifestyle, nutrition and movement strategies to people looking to improve their health and performance.

When she is not slaying fat and building muscle, Jennifer can be found trekking barefoot, traveling, cooking and refining her photography skills. She also enjoys reading and writing about food culture, history and the science of human movement.
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Founder and CEO of BambooCore
Jennifer is a certified NASM Personal Trainer, MovNat Trainer, and a C.H.E.K Holistic Lifestyle/Nutrition Coach. As the Founder and CEO of BambooCore Fitness, she delivers sustainable lifestyle, nutrition and movement strategies to people looking to improve their health and performance.

When she is not slaying fat and building muscle, Jennifer can be found trekking barefoot, traveling, cooking and refining her photography skills. She also enjoys reading and writing about food culture, history and the science of human movement.

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