“The Athena Principles” Morning & Evening Routines (Eighth in a Series)
In this series of blog posts, we have reviewed each of the five Principles (self-compassion, intention, consistency, positive mindset and accountability) outlined in The Athena Principles: Simple Wellness Practices for Overworked Professionals, as well as related writing and meditation practices. But how do you integrate your new practices into your life over the long-term and keep your wellness intentions thriving?
Mahatma Gandhi is quoted as saying, “Happiness is when what you think, what you say and what you do are in harmony.” A great way to keep yourself aligned, on-track and engaged is to establish and follow a workable morning and evening routine. I haven’t met or read about someone I respect who doesn’t have some sort of daily routine, especially in wellness, sports or business. Once I understood that their lives were built deliberately, I began emulating their practices until I found a combination that worked well for me.
I keep my routines simple with the intention of setting the tone for the day ahead or preparing for a rejuvenating night of sleep. While the timing may be adjusted each day, I have certain practices that are always a part of my day: mindfulness, writing, exercise, learning and keeping my home and workspace orderly.
Now it’s your turn. Since your path to wellness is unique, there is no one right morning or evening routine to recommend. Your daily wellness practices will help you consistently nurture your mind, body and spirit. That, in turn, will give you the energy you need to live the life you envision while remaining grounded each day, especially when things don’t go as planned. Your wellness routines should be supportive, not suffocating, nor should they create too rigid a structure.
To get started, list the time of day you’ll begin your wellness routine, the activities you feel will be beneficial, as well as an estimate of the ideal length of the activity. Here is a menu of potential activities to consider:
Silence – A purposeful break from the nonstop auditory and electronic stimuli to make space and turn attention inward. In the quiet, your mind and nervous system settles so you can listen to your inner wisdom and allow ideas and connections to surface. This process doesn’t have to be perfect – dogs bark, traffic continues, kids interrupt. But ask yourself how you can minimize the noise in your life. What are your no phone/computer/TV hours parameters?
Meditation/mindfulness – A practice that contributes to calm, focus and productivity by anchoring awareness in the senses and present moment. The practice can involve formal sitting (mindful self-compassion, lovingkindness, following the breath) or being mindful in everyday activities (eating, walking, driving). Mindfulness practices allow you to feel your body and connect with your inner self-knowing. You’ll come to see there is nowhere to be except right where you are.
Visualization/affirmations – These are intended to help create good energy while working toward a new life vision. Visualization is the formation of a mental image and affirmations are positive assertions stated in the present tense. Both help to create and maintain a growth mindset. To use them, bring your wellness intentions to mind and envision how you will feel once you’ve achieved them. For example, if your intention is to have more physical energy, imagine what you will feel like when you have more vitality. Can you see yourself walking hand in hand with your beloved, running on the beach with your dog, crushing it in the gym? You can also recite reinforcing statements throughout the day, such as “I have plenty of energy to last throughout the day,” or “I wake up feeling refreshed and energetic.”
Journaling – This is a great way to record your thoughts, feelings and experiences. Writing can help you clear your head, process your emotions, and express yourself. Begin each day by asking yourself, “What’s going on with me today?” or, in the spirit of mindful self-compassion, “What do I need?” You can also explore worries (What’s on my mind, in my heart?), gratitude (What am I thankful for?) and dreams (Where will this lead, how far can I go?). Make a bucket list. The more you write, the deeper you’ll go, which can lead to insights, stress management, and coping productively.
Making the bed – This is especially important for those of us who work from home. I make sure to make the bed, shower and dress for the “office,” as if I were traveling to work, because, well, I am traveling to work.
Inspiration/learning – Read inspirational passages to stir the heart, take an online class on a topic of interest, or learn all you can about anything related to your intention.
Movement – This includes anything that gets the blood flowing and muscles working. Depending on your exercise goals, you may be looking for physical exertion (running, weight workouts), mind/body connection (yoga, tai chi) or being present with body (walking meditation, time in nature).
Simplifying – A clean, organized life will give you more time, space and energy. When physical and mental clutter are released, you have more capacity to focus on what matters most. Let go of excess baggage and make room for inspiration.
Evening routine – This may include time with your partner and family, preparing for the next day (food, exercise gear, clothes, reviewing your schedule and to do list), cleaning and tidying (dinner dishes, house), and preparing for sleep (unplug, stretch, journal, read).
Ask yourself: what feels doable and sustainable? If you’re just starting out, a fifteen-minute routine that includes five minutes of meditation, a few minutes of affirmations and jotting down three things you’re grateful for in your notebook each morning may be enough. Experiment to find what feels right and works best for you.
It will take time to settle on a supportive routine. After trying your initial sequence for a few weeks, revisit the process and make changes. And remember the most important thing is consistency! For the longer term, plan to revisit your morning and evening routines periodically, especially when your life circumstances change, your wellness practices increase, or your intentions are modified.
Above all, your routine should be enjoyable and help you stay on track with your heart’s desires by aligning your thoughts, speech and actions each day.
I will continue sharing the book’s key concepts with you through blogs posted on the 1st and 15th of the month through November. You can sign up for blog post alerts below and get a free download of The Athena Principles framework and action plan at: https://athenawellness.com/actionplan
Book Announcement: The paperback, eBook and audiobook versions of The Athena Principles, Simple Wellness Practices for Overworked Professionals are available on Amazon. Feedback shared via Amazon reviews is much appreciated!