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10 Morning Hacks for the Non-Morning Person

I didn’t get the nickname “Little Bear” in college for no reason. In the morning it takes me about 1 hour, 1 cup of coffee, 1 giant plate of breakfast, and a whole lot of self-encouragement to start feeling like a human. In fact, I love my mother, but my biggest complaint about her parenting was that she talked to me in the morning- the horror!

Now, don’t get me wrong. I love the idea of being a morning person, and I actually find myself enjoying the quiet mornings to myself if I have a day off. It’s the pressure of having a schedule to keep that causes me to roll out of bed with my hair a mess and grunt to myself as I struggle to don my big girl garb and start the day. There just never seems to be enough time in the morning, and no matter how hard I try, I still find myself consistently running 5 minutes late. One might think that I could simply wake up earlier, but your girl loves her sleep. Therefore, I can offer these helpful tips that might help- excuse my French- unfuck your morning as well as they did mine.

  1. Pick out your clothes.
    • I tend to take this tip to the extreme. Every week as I am putting away my laundry, I put together my outfits for the entire week (or more if I’m feeling extra adventurous). This way, I can just pull something ready-to-wear from my closet. I’m not suggesting that anyone take things to that extreme, but it is a huge time saver to have an outfit prepared. I also notice that I always feel better if I’m wearing something I like, and I rarely create an outfit I like if I save the task for the busy morning.
  2. Prep your lunch.
    • I like to make this part of my nightly routine. Before I go to sleep, I’ll my lunchbox together, so I can just grab it out of the refrigerator before I leave in the morning. Not only does this save time in the morning, but it also gives me time to make sure I’m packing a healthy and well balanced lunch.
  3. Have a routine.
    • Part of making the morning easier is not thinking-just doing. Having a good routine in place can save time, increase productivity, and increase a sense of accomplishment. For those like me who used to forget her lunch, office keys, etc. at least once a week, it can help to ensure you’re not skipping over any important morning tasks.
  4. Say it with me: SLEEP WITH YOUR PHONE AWAY FROM YOUR BED.
    • There is truly not much to say here that I haven’t said already. If you want to catch up on my reasons behind religiously adopting this hack, you can read all about it here!
  5. Stretch in bed.
    • The hardest part of the morning for me is peeling myself away from my cuddly cat/sleeping buddy and unraveling my cozy blanket burrito. After doing research on stretches that can be done in bed, I found that not only did this satisfy my desire to stay in bed longer, but it helped my body feel more awake and motivated to get my morning routine going strong.
  6. Make your bed.
    • It may seem small, but making your bed can set the mood for the entire day. Starting off with completing a task can lead to a sense of accomplishment that can only snowball into a bigger form of motivation. Coming home to a tidy area can also decrease any residual stress from the work day.
  7. Save scrolling for later.
    • Anyone who has read my previous posts already know my view of social media and cell phones- if you allow it, your electronic device can be a giant waste of time. So, save the scrolling for later and minimize anything that might distract you from a productive morning. The memes will still be there after you’re all dressed and ready to start the day with, hopefully, time to spare.
  8. Look forward to food.
    • Okay, this one might me more tailored to me, but it works. I find it way easier to crawl out of bed if I know I’ve planned a breakfast I can look forward to. (Even better, I’ll meal prep it, so I can go straight to the rewarding part).
  9. Make your morning more enjoyable.
    • It may seem like common sense, but it’s easy to lose ourselves in the rush of getting ready for the day. We can’t forget about our needs. Whether it’s yoga, a morning walk, or reading a chapter, take a little bit of time and engage in an activity that will make your morning feel like yours! It doesn’t even have to be the same activity each day.
  10. Listen to music.
    • I. Love. Music. In my 28 years of existence, nothing has been able to captivate me as much as music. It has been, and probably always will be, a huge part of my life (but that’s a post for a different day). For me, and maybe for some of you also, there’s no better way to wake up the body than to start by waking up the soul.

Although weekday mornings are a struggle, I am really focusing on making them effective and productive. It simply makes me happier and more energetic when I feel good about my mornings. I am always trying to make Rise and Shine Time easier and less hectic, and I always love to hear feedback and start a conversation. What are some of your go-to morning hacks?

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How to Overcome Regression Toward Goals

Picture this: It’s been a months-long streak of hitting wellness goals. You go to sleep at a normal time and sleep well, embrace a healthy diet that a few years ago you would have scoffed at, and actually find yourself LOVING engaging in regular exercise. And then, boom—you go on vacation, your car gets totaled by a deer, stress builds. Routine goes out the window, and it feels like all of the progress that was made is quickly crawling away from the fires that have engulfed your once safe little nest. 

The thing about fires is that they go out eventually. The flames may burn us, but we can avoid the spiral of negativity and douse the fire with water and positivity until we are left to lick our wounds and move forward. Most of us know how difficult it can be to get back on track when life happens.

Here are 5 powerful strategies to moving forward after hardship attempts to derail progress.

  1. Identify the root of the backslide
  • Before we can find a way back, we need to identify what contributed to our slide in the first place. This can include increased stress from life changes, self-defeating mindsets and behaviors, illness or injury, challenging or more frequent life events, and/or challenges in time management. For example, my car recently got totaled. Working out daily was impossible when I needed to spend my free time looking at cars, talking to my insurance, taking my car to various inspection sites. Attending to my car had to become my priority, given that I commute to work by driving.

2. Try a different approach

  • Maybe while you were exploring the root of the backslide, you discovered some real barriers to working toward goals. Maybe you’ve been planning to exercise in the mornings, but can’t go to sleep early enough? Maybe you’re finding difficulty keeping up with a healthy diet due to limited variety of fresh foods at the grocery story you go to. Achieving goals may require some changes in approach, and that’s okay! Methods are going to look different for everyone. It’s all about finding what works best for you and using that to your advantage.

3. Create a schedule

  • I love schedules. I mean it— I LOVE them. Nothing makes me feel more organized than having a plan—even if it’s just loosely followed. My Sunday routine includes sitting down and planning the week—exercises I want to focus on, meals I want to eat, self care activities I want to do, and other tasks or errands that need to be completed. I create a schedule based on what my week looks like and then try my best to stick with it—but life happens, so I’m always gentle and understanding if my schedule changes in small various ways as the week goes on.

4. Find accountability

  • Studies show that the more people that know about your goal, the more likely you are to work toward it. Working toward holding yourself accountable is monumental in achieving goals, but better yet, finding other people who can hold you accountable creates a whole new layer of support in actually doing what you say you’re going to do.

5. Be gentle with yourself

  • Imagine me shouting the following from the tallest rooftop: Embracing positivity toward self and challenges can make or break the ability to overcome obstacles. Understand that backslides happen. Working toward a goal will not always be a forward motion—sometimes it feels like two steps forward, one step back. Negativity and frustration toward self or circumstances can cause one to shut down and can be a deterrent to finding motivation to work through failure. If needed, go back to the basics until you start to feel your groove again.

As Wellness Warriors, it’s important to put more emphasis on the sense of accomplishment we have when achieving a goal and decrease the focus we may put on barriers. We can choose to interpret hardships as an opportunity to utilize healthy coping skills and celebrate our strength, resiliency, and power. 

Happy Tuesday, Wellness Warriors! Here’s to hoping that the schedule I have outlined for myself allows me the ability to port more consistently now that my car fiasco is resolved!

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Training for a Half Marathon: What NOT To Do

Completing the 2019 Philadelphia Half Marathon is one of my greatest accomplishments. The race took place on a chilly November morning, but the bike ride from my apartment to the event site filled my body with warmth. At the starting line, I observed the nervous, excited energy of myself and the other runners as we absorbed the crowd’s encouragements. When the horns went off and the movement began, I felt unstoppable.

I had spent two days perfecting a playlist full of songs that would help propel me to the finish line, but I soon found that I didn’t need music to keep me focused. The cheers from the crowd fueled me, and there was a motivating sense of community among the runners as we moved together toward the finish line. There were countless spectators lining the course with hilarious signs showcasing pun-filled motivational phrases like, “Run like Kanye is gonna give your medal to Beyonce,” and “Always give 100% …. Except when giving blood.”

The unstoppable feeling lasted until around mile 7. At that point, I had already ripped off several layers of warmer clothing and flung them into the sea of onlookers, never to be seen again (luckily large clothing donation boxes were scattered along the race route). The finish line grew closer, but my miles eventually grew slower. Each mile brought a new set of aches, and I’m sure my hips, knees, and feet were plotting ways to detach themselves from the rest of my body. As I struggled through next few miles, a harsh realization came over me: I had not adequately prepared for this.

Don’t get me wrong, I had been preparing to run the Philadelphia Half Marathon for about 8 months. I had researched methods of building endurance and how to avoid injury and created a weekly training schedule. As I progressed in training, I even posted weekly training updates to share how I trained for the race that you can read here. However, my adherence to my pre-determined schedule lasted about 4 weeks before I began to run off the tracks and train to the beat of my own drum.

In retrospect, sticking to my intended schedule would have been more of a priority. Training properly is necessary in allowing the body to adjust to performing at a greater intensity. A good training routine should include long rungs, rest days, cross training, and tapering miles. Although, I adhered to an appropriate regimen in the beginning, I royally failed at overall time management during my training. I made excuses and let things interfere of my training time. Instead of running several times per week, I performed just one long run once weekly. I didn’t adequately stretch, I failed to cross train effectively, and I didn’t pay attention to my diet. Needless to say, my training was lackluster.

Not properly training for my half marathon caused many challenges when it finally came to race day. During my long trek, the biggest problem was a pulled muscle in my groin area that had been taking a while to heal. It was the first thing that started to ache as I pounded the pavement. Eventually, my knees and my feet joined in the hurting. Although I gave my body a few brief rests at the hydration stations, eventually pausing to rest was no longer worth it to me. I couldn’t prolong finishing the race for longer than necessary. I forced myself to run, even at a snail’s pace. I no longer cared about my time or my form- I just knew that the sooner I crossed the finish line, the sooner I could sit down.

I was moving at a pace similar to a 104-year-old woman’s shuffle by the time the finish line entered my site. I bee-lined for the tiny woman dangling the slew of finisher medals from her arm. My gait resembling Frankenstein, I reached my claws forward to claim my shiny prize. I hobbled along and exited through a tent lined with mountains of snacks that I dove into gleefully. I ravenously gorged on bananas and granola bars as I basked in the glory of my achievement.

Despite the challenges I faced, I felt proud that I didn’t give up. I pushed myself, and it taught me that I am capable of so much more than I think I am. My adrenaline had me floating on Cloud Seventy while I navigated through the other exhausted runners. When I collected my bike from the lot, I realized that it was a miserable idea to use biking as my mode of transportation to a half marathon. After running over 13 miles, I now needed to ride another two miles back home. I gathered up the adrenaline I had left and pedaled like my life depended on it. That evening I celebrated my success with my family, but it didn’t take long for the physical and mental exertion to catch up with me.

My experience post-race can be likened to the “Lucky Penny” episode of How I met Your Mother. In the episode, Marshall is upset when a broken toe prevents him from running the New York Marathon, and his friend Barney mocks him by stating that running a marathon is easy even without training. When Marshall bets that Barney cannot finish the marathon, the gambling addict accepts. To everyone’s surprise, Barney finishes the race, adamant that it took little energy. Barney boasts confidently as he dons his medal, and then leaves after learning that marathon runners get to ride the subway for free that day. The scene flashes forward to Barney seemingly enjoying his free subway ride, but the audience quickly sees that Barney is unable to move his legs and, therefore, is stuck on the train.

Similarly, that evening my legs functioned so sorely that going down the stairs in my sister’s home was only bearable if I did it in slow motion, one step at a time. It seemed like each and every single muscle in my body ached, and the arches of my feet were so tight that it hurt to walk. I felt like I could have slept for a million years, which was an absolute outrage to my two-year-old nephew, who fully expected me to have enough energy to perform my auntly duties.

After putting my nephew to bed, I finally seized the opportunity to care for my body. My sister had given me epsom salt and bath bombs as a congratulatory gift, and her deep bath tub with high pressure jets was calling my name. As I prepared to sink in, I reflected on my journey.

There are many things I would have done differently. My body was counting on me to have its best interest, and in some ways I let it down. I had challenges focusing on my training, and I struggled to truly listen to my body. I think those held me back from performing to the fullest potential. Nevertheless, I learned so much about the sport of running and about myself. I learned that running is not easy, and it takes hard work and special care of the body to do it successfully. I also learned be confident and to trust that I can achieve my goals.

As the bathtub filled, my body vibrated with excitement like my muscles knew they were in for a treat. My body had worked hard, probably a little harder than it would have needed if I had trained properly. I made a promise to myself that if I wanted to continue running, I had to put honest work into training so I didn’t inadvertently kill myself in the process. I was already picturing google search phrases that might lead me to the rabbit holes of running how-to articles. I closed my eyes, stepped into the bath, and felt the heat of the water soothe my muscles. I sank down into the warm bath, and my body began to recover.

TLDR; train properly.