R.E.V. Up Your Day
R.E.V. Up ™ Your Day
Happy 2018! The first month of the New Year is almost at an end. Are you enjoying this fresh start the way you had hoped you would? Do you have a clear picture of what you want to accomplish this year? It’s so easy to get overwhelmed with the day-to-day tasks of life that we often put time for ourselves on the back burner. That is why the hour after we first wake up in the morning is the most important. It presents us with an opportunity to set the tone for our day.
It is possible to step out into the world feeling inspired, excited and joyful each day if we know the way. Unfortunately, most of us unwittingly use our mornings unwisely, making choices that invite low energy, ill health, and negativity into our lives.
Does any of this sound familiar? You turn on the TV news in the morning while getting ready (because you have to stay informed, right?) and hearing about all of the ways the world is hurting, then, you flip on the radio in the car on the way to work and listen to all of the celebrity gossip (adding absolutely nothing to your personal or professional life), you grab a quick instant breakfast that adds little if any nourishment to your body, and you scramble through your morning without giving your body the exercise it needs to feel its best.
What if I told you there is a way to set the tone for a more joyful and productive day, even if you don’t think you have the time? I call this my morning R.E.V. Up©.
What is it?
Each morning, I Read, Exercise, and Visualize for 20 minutes each before I do anything else, setting the stage for a productive, inspired day ahead. Now before you say “I don’t have an hour every morning! I can barely fit the things that need to be done into my routine.” Let me assure you that you do have the time, and I'm here to show you how. Below, I outline a one hour R.E.V. Up©. I will explain how you can shorten this to 15 minutes if that is all you have to spare and I promise you that the productivity and joy you experience as a result will far outweigh the sacrifice of those few extra minutes in bed. You might just find yourself craving the full hour after all.
Here we go:
Start your day with 20 minutes of reading…and I don’t mean that novel you’re working on for book club. So often, fiction that is meant to “inspire” begins with horror stories of rape, murder, or disease. The inspiration comes after something terrible and often leaves the characters broken in the end. Starting the day with those kinds of stories lowers our energy. Instead, when you first wake up, try reading something positive, inspiring, or uplifting. Perhaps you’d enjoy a book related to your favorite hobby, a new career you have been dreaming about, the biography of successful person, or a book about attracting more of what you want in your life (love, better health, success or making more impact in the world). A couple of my current favorites are Spark Joy by Marie Kondo, a fantastic little book on organizing your life, and The Success Principles by Jack Canfield.
Don’t have 20 minutes? Do what you can! Keep the book on your bedside table and when you first wake up, set your timer for 5 minutes and read as much as you can in that time. Something is always better than nothing at all. Better yet, get the audio version of the book and listen each morning as you wash your face, brush your teeth and fix your hair. Doubling up this way means you are not taking any extra time out of your usual routine at all. The only thing this leaves out is the ability to take notes as you read, which I love to do.
Exercise is fundamental to our wellbeing. It gets our heart beating and our blood flowing. Aim for at least 20 minutes of exercise every morning. More is great. Less is still ok. The best option for exercise is always a walk, run, or hike outside. The sunshine floods our bodies with vitamin D and the reconnection with nature feeds or spirits. If that’s not possible for you, exercise at home, there are unlimited free exercise videos on YouTube, or join a gym. Engaging a friend to keep you accountable is a great idea; you’ll be less likely to skip that walk if someone else is counting on you…even if that someone else is the dog.
Find an exercise routine that works for you. Some people love aerobic exercise; others prefer more gentle yoga stretches. You can make your exercise time more enjoyable with music, an inspiring podcast, or an audiobook…but again, keep the morning news turned off. So much of what’s broadcast is negative. Remember: our goal here is to start the day on a high note, stepping out into the world with a smile on our faces and armed with new information that can help us create the beautiful lives that we want to live.
If 5 minutes is the best you can do right now, great! Set the timer for 5 minutes and dance to your favorite upbeat song, or stretch out your arms, legs, back and neck for 4 minutes and then do jumping jacks for 1 full minute to get your heart pumping. Baby steps are better than no steps at all. The best exercise is the one you will do.
Visualization is a powerful tool. I challenge you to find any high achiever or truly successful person (past or present) who has not advocated visualization in order to achieve high levels of success. Spend the last 20 minutes of your morning routine meditating on your own success. Get a clear picture of your goal in your mind, and then imagine yourself having already achieved it. See yourself in your new life as if it’s already happening.
A great tool for your visualization time each morning is a vision board. This is simply a board (a poster board, pretty frame, or canvas) where you place inspiring words and pictures of the things you wish to achieve. Once you have created a vision board, you can simply take time each morning to look at it and contemplate each item you have placed there. The visual component makes it very powerful and helps to solidify your goals in the subconscious.
Next, craft an affirmation and repeat it to yourself in the present tense, something like, “I am so happy and grateful now that I am enjoying my strong, pain free body”, or “I am enjoying the peace and freedom I feel now that I have paid off all of my credit card debt,” or “I am feeling joyful and fulfilled in my loving new romantic relationship.” Conclude your visualization time by jotting down the following things in a journal:
1. Something you are grateful for
2. A goal for the day
3. Your affirmation.
A journal can be anything from a fancy specialty blank book that makes you feel inspired to a 50 cent spiral notebook, it doesn’t matter, what matters is that when we write, our brains internalize information in a whole different way than when we just “think a thought”.
If you have taken the time to make a vision board, simply set the timer on your phone for 5 minutes, for the first 3 minutes look at each item on your board while thinking about how you would feel if this were in your life right now, then do the 2 minute jot in your journal for the remaining time: 1. Something you are grateful for in your life 2. A goal for the day 3. An affirmation.
So, there it is…how to R.E.V. Up your life in only 60 minutes a day! Remember, you can add these 3 important actions into your morning even if you need to condense them to 5 minutes each.
"In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing." ~Theodore Roosevelt
Take action to help set yourself up for success. Give it a try and let me know how it goes. Want help getting started? Email me and let’s talk about how one-on-one coaching can help.