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Stress and Eating Habits

Stress and Eating Habits

When you’re stressed, just about every other component of your life can be impacted in one way or another. Many things that are healthy for you tend to fall to the wayside, with one of the first things being your eating habits.

There are many other aspects of life that are also influenced including:

  • the amount of alcohol you drink;
  • how you approach your relationship with food;
  • how you interact with others, and
  • how much enjoyment you get from the world.

Research has found that the type of stress and your personality will determine the negative impact on your eating habits. At times, you may lose your appetite or you may consciously restrict and control your food intake. Other times, it could mean overeating, impulsive binge eating or comfort eating, in an attempt to make yourself feel better. While your brain may be telling you one thing when you’re stressed, your body is telling you something different.

So, how exactly are food and stress linked, and how does one thing impact the other? Read on to find out more about how a healthier, happier, and less-stressed brain can have a positive knock-on effect on how healthy your food habits are too:

Why Does Stress Affect How You Eat?

To understand how to resolve stress and prevent it from worsening your overeating or restrictive eating patterns, the first thing you need to know is what is causing the stress. Whether it’s stress at home, in the workplace, or due to finances, stress isn’t just in your head. As part of your fight or flight response, stress triggers a range of different biological functions in your body, which impacts how you eat.

Just some of the physical side effects of stress include:

  • Changes in hormones within the body;
  • Increased blood sugar;
  • Increased blood pressure, and
  • A higher heart rate.

Thousands of years ago, the way our bodies handled stress would be incredibly effective. But these days, constant stress can easily lead to changes in how our body works, which in turn changes how we behave.

There are many studies on the biological influences on our behaviours. A recent study showed that people with chronic, high levels of stress are far more prone to crave comfort foods and that this can easily turn into an addiction. While cigarettes, alcohol and drugs are all addiction types that can arise from stress, high-sugar and high-fat foods can also become addictive over time. The longer that stress goes on and the longer your eating habits are unhealthy and imbalanced, it can result in significant disordered eating behaviours or even eating disorders.

Learn more about Work Stress and how it affects males and females differently

Poor Eating Habits Can Make Stress Worse

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The food choices you make when you’re stressed can easily chip away at all areas of your health. By choosing to eat the comfort foods which trigger binge eating or buying unhealthy takeaway that results in overeating, it has a short-term gain with a poor long-term outcome.

While turning to food as a comfort or reward to make yourself feel better after a stressful day, week or month, beyond that immediate rush, you’ll likely find yourself feeling worse. As with any episode of emotional eating or binge eating, you gain immediate satisfaction, but you aren’t learning how to better manage the stressful events that keep triggering you to turn to food to ‘solve your problems’. Unfortunately, turning to unhealthy coping mechanisms will lead to poorer health, reduced stress tolerance, depression and weight gain.

It’s been proven that an improved diet which is healthy and balanced, can increase positive moods, provide you with more energy, and help you think more clearly. But when you’re in the depths of stress, it can be hard to see beyond what’s right in front of you. That’s why you can make the best possible impact on your eating habits by tackling stressors up-front and providing yourself with a good foundation for success and health.

Why Does Less Stress Equal Better Eating Habits?

If your mind is crowded with racing thoughts and constant worry, it will make the most important and simplest things in life more difficult. As such, choosing to eat regularly, and making healthy food choices, a priority becomes hard. It doesn’t help that easy convenience foods are far more accessible than healthier options.

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By tackling your stress, you can give yourself room to breathe and have the mental capacity to make healthier choices. The better you get at managing your stress, the more resilient you become. What once seemed difficult will be easy. This includes being able to choose to eat a healthy and balanced diet which in turn, will help to reduce the cravings for comfort foods and episodes of emotional and binge eating.

It’s impossible to remove all stressors from your life. However, you can learn to manage stress better which will enable you to handle stressful situations more effectively, with the aid of healthy strategies and coping mechanisms. Over time, you will begin to notice your change in perspective, behaviours and ability to cope with stress.

Working with a qualified psychologist, counsellor or therapist may be a great way to access those tools. Which will then give you a dedicated pace to tackle any of your eating issues and unhealthy habits once the immediate ‘threat’ your brain is reacting to, is under control.

With the proper tools and the support of a qualified professional you will begin to set yourself up for long-term success by better understanding both stress and disordered eating behaviours.

A healthier mind leads to healthier eating habits.

Here are some simple tips to help you to create a healthier more positive mindset.

Why 92% of Goals Fail – What to do Instead

Why 92% of Goals Fail – What to do Instead

With a New Year, most likely you will hear the common phrase, ‘New Year, New Me’. This highlights that so many of us set about creating some major changes in our lives come every January; things like eating healthier, stopping binge eating or exercising more. Yet, 92% of people fail to stick to their New Year’s resolution. Yes, that is a whopping 92% of goals fail to get across the line!

Why does this happen when you start out with so much determination in January? Here are three (3) key reasons which explain why so many New Year Resolutions fail and goals fail.

3 Reasons Goals Fail

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#1 – You Are Focused on Results Instead of the Why

The main reason why you fail to stick to new behaviours is because you try and achieve an outcome-based goal without identifying the behaviours and issues that need to be understood and changed first. For example, your current behaviours, such as binge eating or overeating, are simply a reflection of other issues and behaviours.

Therefore, the recipe for sustained goal success is to start with small wins in improving the behaviours that lead to you binge eating or overeating in the evening. For example, your goal would be to start eating three (3), regular, healthy meals a day. Once you are able to sustain this goal, you can move to the next goal.

Find out the #1 reason behind self-sabotage

#2 – You Haven’t Set Up Accountability Structures

Achieving an important goal does not happen overnight. Big changes require sustained and consistent action, which is very difficult to achieve on your own. Typically, the bigger the goal, such as breaking food addiction, the more important it is to have outside accountability support.

No matter the goal, developing a support system to provide you with accountability, motivation and guidance, is essential. Coaches, mentors or counsellors are important to provide you with the new knowledge and skills required to overcome the obstacles and challenges, along the journey.

#3 – Your Goal is Outside of Your Control

If you want to lose weight, your goal may be to lose 20 kilos. However, this is not all within your control. There could be various outside factors influencing your ability to achieve your goals.

For example, hitting the weight loss plateau, slowed metabolism, contributing medications or medical problems. So, when the weight stops dropping off, it can be very easy to lose motivation or even give up altogether. Therefore, it is important to set identity-based, achievable goals instead.

For example, rather than losing 20 kilos, set the goal of becoming the type of person who starts eating regular, healthy meals, manages stress and engages in enjoyable activity multiple times per week. You could start small by focusing on eating a healthy breakfast and start doing fun 10-minute dance classes that you found on Youtube, at home. You set yourself up to move towards being the person you want to be every day by engaging in healthy habits.

Routines lead to greater success

As you can see, the main reason why New Year Resolutions and goals fail is the ‘way’ people go about trying to achieve them. It begs the question of the most effective way to bring about long-lasting change in your life.

Rather than, ‘New Year, New Me’, perhaps it would be more helpful to say, ‘New Year, Same Me – Better Version’. Part of the process to achieving the better version of you, is to use reflection. Reflecting back will allow you to celebrate and continue what is working and implement strategies to improve what isn’t. It will help you to approach important goals in a much more thoughtful, purposeful and sustainable way. For example:

New Year’s Resolution: I want to stop binge eating in 2021.

New Year’s Reflection:

It is important to be healthy for myself and my family and learn some new eating habits. I want to feel like I am nourishing my body to give me enough energy to play with my children. Therefore, I am setting the goal of learning some new family healthy dinner recipes that I can cook each night. I will then increase this to breakfast and lunch.

If you are wondering how to get started with New Year Reflections, below are some questions which will help you to identify what is important to you and what you need to put in place to help you reach your goals.

10 Reflection Questions to Help You Create a Better Version of You

  1. What was the biggest challenge I overcame this year?
  2. What did I learn about myself?
  3. What am I the proudest of in the last year?
  4. What did I enjoy doing the most in the past 12 months?
  5. Who do I want to become?
  6. What are my unresolved issues from the past 12 months?
  7. What do I want more of in my life?
  8. What do I want less of in my life?
  9. What do I need to stop doing?
  10. What will I do differently in the next 12 months?

Save yourself the frustration and disappointment of yet another failed goal-setting attempt and work on starting reflections which you can use to guide value-driven, achievable goals and habits. Reflecting back, thinking and building self-awareness will result in you creating long-lasting, sustainable changes in your life now and into the future.

Get 7 Tips to Kick Start Your Eating Without Dieting

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If you want to get some basic hints and tips to improving any form of Disordered Eating Behaviours, Weight Gain or Binge Eating read more here.

Fit Minds & Bodies Clinic provides a bridge between where you are currently and the direction you want to head towards. We offer a variety of programs and services that help you to shift your mindset to a more mindful, healthy relationship with yourself and with food through practical, and realistic strategies you can implement immediately.

Obsessive Focus on Body Image Leads to Disordered Eating

Obsessive Focus on Body Image Leads to Disordered Eating

There are very few people who don’t spend a little time worrying about their body image including their body weight and shape.

After all, we’re constantly bombarded with messaging that “slimmer is better”. It’s virtually ingrained in us that a thin, fit body is linked with success and happiness, and that gaining weight is something to be ashamed of.

A pervasive “diet culture” has sprung up, with trim and toned celebs spruiking fad diets to ease the shame of being what’s considered “overweight”.

It’s not just the media that’s spurring on unrealistic expectations about how our bodies “should be”. Off-hand comments about you putting on a few kilos, or constantly hearing complaints like “I look so fat in this dress!” can unconsciously contribute to your body image issues.

What is Body Image?

Look at yourself in the mirror or picture your body in your mind. What do you see? How does it make you feel?

Body image is what you believe about your appearance (accurate or not), as well as how you feel about being in your body.

People with a negative or distorted body image are at risk of developing Eating Disorders, Disordered Eating Behaviours and are more likely to experience Depression, Anxiety, low Self-Esteem and social isolation.

It’s not just overweight people who suffer from a negative body image. Even people within a healthy weight range can develop distorted views about their body size and shape or fixate on a particular body part. In their obsessive quest to “fix” themselves, they may become vulnerable to Dieting or restricting calories or food groups which in turn can lead to Disordered Eating Behaviours such as Stress, Emotional or Binge Eating.

Your Own Internal Image of Thinness Drives Your Unhappiness

For both males and females, Disordered Eating Behaviours appear to come from a desire to be thin (known as the internalisation of thinness) or to have the ideal body. Research by Mancilla-Diaz et al. (2012) found that in regards to social body ideals, there is a strong influence from society, culture, peers and social media. In particular, a female’s internalised ideal body is a major risk factor in the development of Body Dissatisfaction and Disordered Eating Behaviours such as Restrict and Binge Eating. The same study found that more so for females that there was a significant peer of friend influence, on their internal body ideal.

Signs Your Focus on Body Image and Weight is Unhealthy

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Maintaining a healthy balance of what you eat and exercise is important to overall physical and psychological well being. When your focus on body image becomes excessive, and you start to find that eating and exercise becomes a struggle, emotionally distressing or perceive that you are a failure, then your mental health can begin to suffer.

Signs of Body Weight and Shape Focus Based on Diet Culture and Behaviours:

1. Feeling extremely self-conscious about your weight, or a perceived bodily flaw, constantly comparing yourself to others and experiencing constant, negative thinking about your body.

2. Prioritising working out over everything else – spending increasing amounts of time exercising, even at the expense of other important engagements and pushing yourself to physical exhaustion.

3. Weighing yourself compulsively (often several times a day) and feeling depressed when you see a result you’re unhappy with.

4. Counting every calorie or weighing every gram, to the point where you’re cutting out a huge range of foods based only on their caloric value.

5. Becoming obsessed over a diet regime and following it religiously. Fad diets that eliminate important nutrients can be highly detrimental to health. In addition, dieting ensures that food, body weight and the need for willpower are always at the forefront of your mind.

6. Avoiding social functions for fear of having to eat in front of other people or succumbing to the temptation of restricted foods.

7. Regularly skipping meals or employing tricks to suppress hunger such as chewing gum or constantly chugging water.

8. A belief that achieving a certain body weight equates to happiness. Believing being thinner will solve all your problems can cause obsessive thought patterns that lead to neglecting the true sources for improving your life habits, career, relationships and happiness.

Are your eating patterns causing a Disordered Eating Behaviour? Read about the complex patterns of Disordered Eating

7 Tips to Improve Body Satisfaction and Acceptance

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While it’s true that focus and consistency play a huge part when it comes to improving your eating habits, if you Stress too much over the negatives, you can fall into obsessive thought patterns. Here’s are some seven (7) tips on how to improve how you think and feel about yourself and your body and avoid the obsessive thinking traps:

Tip #1 – Aim for a Healthy Acceptance

Diet culture and 12-week challenges revolve around unattainable goals for perfection and to get the perfect body shape and weight. This focus will always let you down. Humans possess flaws and blemishes that nothing can fix – and that’s perfectly fine!

Remember, there’s more to a person than their weight, body shape and looks. Beware of your inner critic and counter it by focusing on the positives in life – your strengths and attributes.

Tip #2 – Become Aware of Your Negative Self-Talk and Thoughts

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Pay attention to what your mind is focusing on day-to-day. Are you falling into depressive moods because of negative thoughts about your body? Listen to these thoughts and write them down. Recognising these negative attributions is the first step to positive change.

Tip #3 – Be Mindful of Triggers

If a Youtuber’s healthy living channel is causing you to reflect unhappily on yourself – look away! The same goes with Instagram, TV shows and magazines that can trigger obsessive thinking over dieting, exercising, losing weight and body shape.

Tip #4 – Stop Comparing Your Body

Going around comparing yourself to others is tiring and pointless. Everyone’s body and physiology are totally different. As for bikini-clad Instagram models, remember, loads of them are digitally enhanced and posed to reduce their natural flaws – pretty much nobody looks like that!

Tip #5 – Focus on Who You Are

Rather than focusing on what you hate about your body and yourself, take the time to reflect on what you are good at and why people love you. Remember, your interests and hobbies, as well as the people you enjoy spending time with, represent who you are, not your body weight and shape.

Your Self-worth is connected to your body image, satisfaction and acceptance. Find out how you can improve your Self-worth….. 

Tip #6 – Nourish Your Mind and Body

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A healthy lifestyle equals a healthy body, so make sure what you eat is well-balanced. A good ratio to follow is 80% whole foods and 20% processed foods. If you restrict yourself too much, this could lead to Binge Eating Behaviours. In turn, this will impact your ability to make healthy choices, increasing your Stress levels which often results in cycles of dieting or restriction and Binge Eating and ultimately, weight gain.

Tip #7 – Finding Joy and Happiness

Having an ‘ideal’ body won’t lead to happiness! You need to live your life now and do things which make you happy. Doing things you love can also result in higher Self-esteem, Confidence and Acceptance. The happier you are, the less you will focus on your body weight and shape because you will have more to focus on and live for. Happier people also find it easy to nourish their minds and bodies, live a healthier life and be a healthier weight.

N.B. If your body dissatisfaction is starting to seriously impact your life, seek professional help. If obsessive thinking about body image is affecting your mental health and relationship with food, talk to a Psychologist.

7 Tips For Balance While Working From Home

7 Tips For Balance While Working From Home

Working from home is great! You get to roll out of bed, get ready and start work. There’s no travel. Your lunch is in the fridge. You are surrounded by your pets and much more!

However, working from home can be tricky as you’re always in your own space, trying to balance work and life.

My team and I have worked from home for a long time! The good news is that you CAN maintain work/life balance.

Here are seven (7) helpful tips for maintaining balance when working from home:

Tip #1 – Find an Appropriate Workspace

Find a workspace you can hide after finish time, or you can close a door on. When you’re in that space it is for work only.

 

Tip #2 – Dedicated Work Hours

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Have specific work hours and don’t check emails or take calls into the night. Just because you’re close to your work station does not mean you are on call 24/7. Structure your day as if you were going into the office. Have a start time, break times and end of work day time. This will help you to stay in a routine.

Tip #3 – Get Dressed for Work

Get dressed and out of your PJs! The good thing about working from home is you can wear casual clothes however, it is important to remember to shower, brush your teeth and hair etc. This will help you to get into work mode. If you’re going to be at video conferences, wear business casual clothes to remain professional.

Tip #4 – Take Breaks

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Working from home will encourage you to sit at your desk longer. You don’t have to go to the printer, walk to someone’s desk to ask a question etc. It is important to take small breaks through the day. Stand up and stretch at least once every hour. Take all of your designated breaks such as your lunch break, if you’re working full-time hours.

If you struggle with this, the easiest way to remember is by setting up reminders in your calendar.

For those of you who may suffer from Disordered Eating Behaviours and find that working from home is creating an increase in your snacking or eating, you need to remember that:

You are at work and not at home!

The only times to eat are on breaks or if there is true physical hunger.

Become aware of mindless snacking and set up boundaries for yourself that every hour you move, hydrate, destress.

Only on breaks or for real hunger do you eat!

Tip #5 – Set Boundaries

You start work, throw a load of washing on, stop work, hang out a load of washing, do some dishes, pick up some toys, and go back to work. Oops a half hour has passed.

If you have kids, or a partner, they might like to come and chat to you while you work, or you might start watching TV, or scrolling on your phone. If you try to multitask home life and work at the same time, you might be spending all day trying to complete your workload and achieving NOT MUCH!

It is important to set healthy boundaries to find balance, maintain focus on your work and complete your tasks by the ‘end of your normal work day’.

Set work times, and pretend you are in your office. Put up a DO NOT DISTURB – WORKING sign on your door and if possible, close your door. This will be a gentle reminder for you and your loved ones that you are not available until your next break, unless it is an emergency.

For those of you with Disordered Eating Behaviours, you will need to set up a boundary around food and eating. Adding on to Tip #4, a really good habit for food and creating a boundary is to make your snacks and meals as if you were working from the office. If you have all of your snacks and lunch prepared, there is no reason to eat or go into the kitchen, unless it is for water, tea or coffee, outside of these times.

You may even want to put a sign on the fridge and cupboards to remind yourself – AT WORK. This can work as a visual and physical reminder of the space and mindset you need to be in, for your scheduled working hours.

Tip #6 – Communicate

Stay up to date and in the loop with work and tasks by communicating effectively with your co-workers and employer. Be proactive with communication and clarify anything that can be a misunderstanding.

You may need to use different ways to communicate which brings us to Tip #7.

Tip #7 – Stay Connected

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Connection. Connection. Connection.

If you’re someone who enjoys a chat and connection through the day then you need to keep a check on your mindset and stay connected with phone calls, instant messaging and video chats.

To stay in touch with co-workers or work friends, set up a schedule of when and how you will connect. Schedule a morning tea once a week, or more, to jump on a video conference to debrief about your week, projects and clear up any communications. 

Working from home comes with it’s own set of challenges and benefits. It’s all about trying different things to get the balance just right for you. 

We would love to hear your experience with working from home – Comment below:

What things have you learned about working from home that you haven’t considered before the social distancing rules came into effect?

Easter: Doing It Differently This Year

Easter: Doing It Differently This Year

​The CoronaVirus has thrown us for a loop this year. In fact the start of 2020 has been tough across Australia and the world. It has been a very long time since a world event has changed the way you celebrate Easter.

Whether you would have gone on a holiday, attended religious ceremonies, or been at family gatherings, this year is different. With big changes such as these you will notice that you might be feeling some Stress, Anxiety or sadness. This is completely normal and ok!

 

Allow Yourself To Grieve

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​I know it sounds a bit strange. However, when you have yearly expectations and events that you cannot attend, you are allowed to be sad or angry.

Don’t feel ashamed or guilty for not being able to do what you normally do. Grieve for the moments you will lose in your faith, with your extended families, or your yearly getaway from the hustle and bustle.

Allow yourself some time to feel your feelings surrounding missing out on these things. This is healthy and normal. Bottling up your feelings will just make it more difficult to bear.

You deserve an angry walk; a cry in the shower, or a sad cuddle with your partner.

Let it out and let it go!

Change It Up This Year

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To help you still celebrate Easter, and not miss out too much, here are a couple of tips to help you connect and celebrate!

5 tips to consider as you go into the Easter break:

Tip #1 – Create Your Space

It is important to unwind and relax when you have the space and time to do so. Create an inviting and calm space in your home where you can completely switch off and re-energise your mind and body. This might be as simple as a beanbag in a corner, or a small space in the garden.

 

Tip #2 – Change Is As Good As a Holiday

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It might not actually be as good as a holiday, however, you have an opportunity to try something new for your Easter rituals this year.

Instead of the usual religious ceremony – you can catch the broadcasted live streams on Good Friday and Easter Sunday online or watch it on TV or attend an online event that caters to your own unique beliefs.

Create a vacay space in your backyard by bringing a part of your holiday to you. Create a space that is new, different and enjoyable.

Get creative this year and come up with new rituals which allow for social distancing and align with your beliefs and values.

 

Tip #3 – Learn New Technologies

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​Even though you may not be able to be close with the ones you love, you can stay connected and see each other.

Smart phones, tablets and computers help us to stay connected. Create a virtual event and invite your loved ones to your own Virtual Easter Lunch or catch-up. Some good programs to use are:

  • Zoom;
  • FaceTime via Messenger, or
  • Skype.

Tip #4 – Self-Reflection? Yes Please!

You might like to use this time to self-reflect and re-align with your goals, especially with changes to  your regular routine and schedule. Use some of these prompts to start your self-reflection:

  • The new social distancing rules have changed these things for me:
  • What challenges does this present for me and my goals?
  • What opportunities does this present for me and my goals?

Leave a comment below about your self-reflections and new Easter rituals 🙂

Tip #5 – Stay Connected

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I’m not going to say all of this will be easy, it’s not. When we usually have freedom to go to a cafe for a coffee, drop into a friends for a catch up, head to the local library, park or beach, we are being asked to stay confined to our homes to stop the spread of the CoronaVirus.

As people we were designed to be in Communities.

We need social connection and a sense of belonging.

This is why here at Fit Minds & Bodies Clinic we have opened up the Online Support Group as a Community to support your emotional and physical well-being.

The Online Support Group offers:

  • Fortnightly Online Meetings via Zoom;
  • Private Facebook Group to connect with others, and
  • Connection with the Fit Minds & Bodies Professional Team.

This is all just for $249 for 6-months access!

The price to stay connected and gain support is invaluable.

N.B. This  is the same price as an initial consultation with Kellee.

We are also offering a payment plan for people who are struggling financially. Just click on the button below to find out more.

Click The Button To Join Us Today!

Prioritise Yourself: Create a Healthy Routine

Prioritise Yourself: Create a Healthy Routine

Creating a daily routine and schedule for yourself is making a commitment to yourself, your goals and your future self. It is making an appointment with yourself, like you would with anyone else, and not letting yourself down or deprioritising yourself for other commitments or people.

I would like to think about yourself like you do a friend or family member. If you make a commitment to them, generally you do not want to let them down, disappoint them or just NOT SHOW UP! 

You are just as important! Making a commitment to yourself is just the same as making a commitment or appointment with someone else. 

When you create a routine, keep your appointment with yourself so you don’t let yourself down, feel disappointed or not important.

I’m going to yell this at you so you truly get it:

YOU ARE IMPORTANT.

YOU ARE VALUABLE.

YOU ARE WORTH YOUR TIME, EFFORT AND COMMITMENT!

You need to start with  creating a positive influence within your life, over your internal and external worlds. Developing a routine and schedule that aligns with you and your purpose is life changing. You will empower yourself towards becoming all you can be.

Let’s get started on creating your routine for success using the following tips:

Tip #1 – Be Truly Honest with Yourself

You need to get honest with yourself! 

Keep a diary for 2-3 days, and be 100% honest with yourself about what happens in your day. You will be able to see what you are spending your time on.

By getting clear on these things, you will be able to develop a solution-focused direction and plan for yourself, to fulfil your life goals, and help you live with balance, purpose and meaning.

Tip #2 – Create a Schedule

Next, you can create a schedule and plan for your days that support you, rather than maintaining chaos and stopping you from getting results. Remember, there will be similar days while other days will be scheduled differently. 

The goal is to be able to be flexible when needed and mostly committed and able to prioritise what is going to help you develop a sustainable life for yourself.

The aim is for you to take charge of yourself and your life and not let life, chaos and other people control you. By connecting and internalising the importance of your daily schedule, it will help you to continue to prioritise yourself, your needs and your goals and empower you to create boundaries.

Related: Habit Change – The Unexpected Journey

Give yourself the attention and time that you need.

Tip #3 – Success Is Found In Repetition

Think about when you were a child and you were learning how to read . . .

Did it just magically happen, or did you have to start with the first step of knowing what the letters were, their sounds and then how they made words? 

Then eventually, you learned how to put words together to make sentences. In the beginning this was difficult and you had to put in time and effort to understand it. 

Over time you learnt how to create more and more complex sentences that become paragraphs and they made up a story. 

Now, you take this skill for granted. You just do it!

Creating the life you want and getting results that you want, is just like learning how to read. 

In the beginning, you can’t see the bigger picture of how a letter, something so small, can become a sentence and then can create a story, something so big and wonderful. 

You need to have faith that by putting in the time, energy and effort and being consistent with repetition that you will create a new story for yourself.

Tip #4 – Challenges Are Lessons!

In the face of perceived barriers, failure or setbacks, don’t just throw your hands up. See the value in these as they are lessons that guide you and help you to build resilience.

Find the lesson and understand what you need to, to enable you to keep moving forward. If you miss the lesson you will miss the opportunity to learn and grow. The beauty in the lesson is that it focuses your energy and mindset on maintaining action versus inaction. 

There is no perfection! 

See your action, change and growth in percentages and make these the target of your 80% achievement.

Tip #5 – Set Yourself Up for Success – Develop Your Morning Routine!

This is the most important step for making yourself a priority in your own life. 

Setting yourself up at the beginning of your day, sets you up for your day. 

If you start your day with activities and action steps that support your goals and life, then you are creating healthy habits.

It is important to know that routines are not meant to be rigid, obsessive, compulsive and used to unhealthily manage anxiety. 

Having a routine still requires you to be flexible, and to be able to work with change and the unknown, and not be completely derailed when things aren’t working out. When your routine becomes out of whack, follow these steps to get back on track. 

Now to the fun part 🙂 

Firstly, you need to be curious about your current morning routine to see what and how it could be setting you up to have a negative, chaotic day or positive day. 

Identify what is working and what is not.

Now, you cannot change everything at once so pick only 2-3 things that you believe are going to make a difference, are achievable and you can consistently maintain. 

Remember, they do not have to be big. Sometimes, the smallest action can make the greatest impact.

Everyone is different in their needs and routines. 

You need to find what is right for you and what is the right fit, at the time.

Most importantly, you need to work within your energy cycles. Some people are morning people while others are night owls. What is going to help build your energy and utilise your cycle’s capacity, in the morning? 

For example, if you are pushing yourself to exercise in the morning but this is when your energy is the lowest, you will tax your energy.

Here is a gentler awakening routine for such people:

  • Hydrate with a glass of water;
  • Stretching/yoga and breathing to get your body moving and energised, and
  • Eat a nutritious breakfast.

Here are just a few things that can be powerfully impacting for your morning routine:

  • Waking at the same time every day (not hitting the snooze button);
  • Guided meditation – guided;
  • Journaling;
  • Movement such as stretching or yoga;
  • Positive affirmations;
  • 2-3 positive action steps to achieve in the day;
  • Connect and read your daily schedule;
  • Eat a nutritious breakfast, and
  • Hydrate by drinking water. 

To help you to create your Mindful Morning Routine, we have come up with an easy to fill in poster. Fill it in and put it up somewhere where you will see it all the time. 

Fill in the form below to receive your copy of the Mindful Morning Routine poster and start to prioritise yourself with a new morning routine! 

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