An old day passes, a new day arrives. The important thing is to make it meaningful: a meaningful friend or a meaningful day. – Dalai Lama.
Img source: www.lisakifttherapy.com
(This is a post by Sabrina Cohen of littlemissmojo.com)
Mornings are like rebirth; a chance to wipe the slate clean and create something new.
They also set the tone for how the rest of our day unfolds.
Some people are naturally blessed with the ability to wake up refreshed, energized, and eager to attack the day. Unfortunately, I am not one of them.
Whether you’re an energetic early bird or a notorious nighthawk like me, this MOJO MORNING MAKEOVER will empower you like never before! It’s a simple, comprehensive approach that covers body, mind, and spirit.
So what is MOJO and why do I think you want more of it? Trust me, you do!
MOJO is life force.
It’s this expressionista’s special word for all things powerful within us. It’s the mind-body-soul-spirit fuel that fires our very being. One definition literally translates MOJO as magic power.
We could all use a little more of that… especially in the morning. Consider this formula:
More mojo = Better mornings – Better Days = Better Life.
Want in? Great. Your Mojo Morning Makeover begins NOW!
STEP 1: JOURNAL
Journals are a powerful, therapeutic tool used to take stock and clarify our otherwise messy interpretations of thoughts, emotions, behaviors, and situations. The process is cathartic, reflective, and liberating! It’s also a great way to hone in on goals and track progress over time.
What’s worked for me:
As a blogger, I experience the benefits every time I click “publish post”. One exercise I love is gratitude journaling. Listing 5 things I’m grateful for, particularly in cranky and cynical morning moments, works wonders as an instant mindset makeover. I list everything from my health to my plush pillow. Try it!
I love Oprah’s quote about being grateful even when things aren’t where you want them to be:
“And whenever you can’t think of something to be grateful for, remember your breath. With each breath you take, you can say, ‘I am still here.’” – Oprah.
What can work for you:
- Free association: This is another powerful journaling tool. Write continuously for 2-5 minutes, noting anything and everything that comes to mind without stopping to analyze or judge it all.
- The goal is to actively release conscious and unconscious thoughts weighing on your mind, so you approach your day free and clear. Don’t worry about content; just keep your pen moving for the time allotted. So find a quiet space, grab your pen and paper, and set it all free!
- Affirmations: These are declarative statements indicating that something is true. Repeating positive affirmations reinforces a positive mindset and can generate positive life manifestations. Focus on the feeling of the affirmation as much as possible. Not feeling powerful? Embrace a “fake it till you make it” mantra. For example: My life is filled with abundance or I am loved unconditionally.
- Set an intention: Take it with you during the day. For example: My intention today is love and ease or today I will be energised and lighthearted. You’re the creator, so be bold!
STEP 2: EXERCISE
When feeling sluggish or low, the thought of exercising can make you wanna crawl back under the covers. But even 20 minutes of exercise will provide enough energy and endorphins to blast your morning blues and powerfully tackle your day. It goes beyond physical fitness; it’s about your state of mind.
KEY BENEFITS:
- decreased stress/anxiety/depression
- improved self-esteem
- better sleep
- reduced body fat
- quicker metabolism
- more energy/mental focus
- lower blood pressure
- improved muscle tone/overall strength
And if all that doesn’t sway you, there’s always the incentive of looking friggin’ fabulous!
What’s worked for me:
A while back I cancelled my gym membership to work out from home. I found the gym to be tedious and time consuming, and I rarely went. Instead, I now roll out of bed, throw on a headband and sports bra, and get my workout on in the comfort of my living room.
My DVD collection includes yoga, strength training, dance, kickboxing, and Pilates. I change it up to combat boredom and keep my body challenged. With some workouts only 20 minutes long, there are no excuses!
What can work for you:
A brisk 20-minute walk or jog outside is enough to put pep in your step for the rest of the day. AND research shows that being exposed to bright-and-early sunlight naturally reinforces your circadian rhythm, or body clock.
If you’re indoors, get some DVDs or check your local listings for fitness shows to watch live or record on DVR. You can also find free videos online.
STEP 3: MEDITATE
Meditation dates back to prehistoric times. Thankfully, after a bazillion years, mainstream western culture is finally getting on that bandwagon. Practicing regularly provides stillness, something that’s hard to come by in our overstimulated world.
There are many styles. Consistency is key. Medical research shows that even 10 minutes a day can have dramatic effects on physical health and mental well-being.
KEY BENEFITS:
- improved focus/clarity/memory
- increased energy/vitality
- lower heart rate/blood pressure/muscle tension/respiratory rate
- increased immunity
- increased serotonin (mood regulator)
- increased intuition, insight, and creativity
- inner peace/tranquility
- better sleep
- decreased stress/anxiety/depression
- improved overall outlook
What’s worked for me:
I once did a 10-day Vipassana meditation retreat. It’s one of the oldest, purest, and strictest forms of meditation.
Learning the practice requires serious commitment and complete detachment from external stimulation – no phones, computers, or reading/writing materials, AND a vow of silence for the first 7 days! It was a head-first dive into the deep end, but the challenge was truly worth the rewards!!!
What can work for you:
For more of a “dip-your-toe-in-the-water” approach, start with a simple guided meditation. YouTube has meditation videos from 2 min to 2 hours long. Some are better than others. Find what you’re comfortable with and be consistent.
The Chopra Center offers amazing (and reasonably priced) DVDs on their website. I recently completed one of their free online 21-day challenges… daily meditations delivered straight to your inbox… phenomenal! I recommend looking out for the next one.
STEP 4: NOURISH
Feeding your body in the morning is essential, particularly after a workout. A healthy breakfast boosts energy and metabolism throughout the day. It’s also been proven to help maintain a healthy weight, so DON’T fool yourself into skipping it. These quick and easy tips will fuel your fire in the morning.
What’s worked for me:
IN THE KITCHEN: Scrambled eggs with spinach and tomato, fresh fruit, and green tea.
ON THE GO: Blended breakfast shakes are a delicious, nutritious, convenient solution when you’re seriously strapped for time. Below is my latest concoction. Dabble with anything in your fridge – be fearless.
1 banana
½ cup frozen mixed berries
2 tbsp flax seeds
2 tbsp Chia seeds
¾ cup almond milk
½ cup water
honey or agave to sweeten
ice
What can work for you:
IN THE KITCHEN: Yogurt with granola, fresh fruit, and nuts. Throw it all in a bowl and you’re set.
ON THE GO: Toss ingredients above in a Tupperware. Hard-boiled eggs are another convenient, filling source of protein.
STEP 5: FLOURISH!
Savor the flavor of more MOJO in your morning, your day, and your life!
STEP 6: SHARE. What does your current morning routine look like? What do you see possible with some powerful changes? Take stock and share below!
Sabrina Cohen is a New York based copywriter, blogger, and creative consultant. She loves travel, Vespas, karaoke, photography, dancing, softball, and sushi!
For more MOJO, visit www.littlemissmojo.com, on twitter: @alittlemissmojo, and check out WORD-OLOGY, her copywriting and creative branding services company, at www.word-ology.com.
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Great article and great way to start my day…. I always need a refresher
I nourished, meditated and went for a jog in Central Park….that’s the early bird in me 🙂
That sounds amazing. I envy you early birds… working hard to be more like you! Thanks for the response and inspiration!
Fantastic post! Who couldn’t use a little Mojo every day?! & Thanks for reminding me…I’ve gotta hit the gym!
Thank you! Yes, even a little exercise pumps up the psyche. Go for it and get addicted!!
Fantastic post! We get so caught up in life, we need to create a healthy routine to empower ourselves and thrive. I will definitely implement this into my life! Very inspiring!
Thank you so much for your response. It’s funny how easily we implement the “necessary” routines in our lives… like the ones for our jobs and families. We should be just as committed to OURSELVES!
Although I have been away from the gym for sometime, this is how I remember feeling good and refreshed to attack the rest of my day. 2 hours in the gym consisting of lifting, then abs, and then the stepmill for 20 minutes. I find that to be the best cardio in the gym leaving pools of sweat by your feet. Lastly and most importantly I will spend 15 minutes in the sauna. This is by far my most recommended endorphin releasing exercise and feeling emotionally great for the rest of the entire day. Great Article!!!!
OOh, that sounds amazing. No sauna in this house, unfortunately 😉
A steaming hot shower does the job for me after a good workout. Hope you’re inspired to get back into it. My workouts have been short and consistent lately, but you’re inspiring me to step it up!
Great tips for a better start to your day! I am pretty sluggish in the AM so I will definitely be trying these out..
Thanks for the motivation!
I feel your pain! I was always very sluggish in the mornings. But once you get over the initial hump, your body actually gets trained to respond more easily. Energy kicks in and before you know it, POOF!… you’re a morning person. Go for it girl!
This was truly refreshing. I’ve never heard of gratitude journaling, and for me, it seems to be a wonderful way to get self-started with a fresh and raw perspective. I mean, who shouldn’t make a moment in the morning and remind oneself of the reasons to create an amazing day?! THANK YOU LIL MISS MOJO!
Thank you Just!! And I agree, it totally sets your mind with a powerful perspective. That can make all the difference in how you approach the day. If I’m running short on time, I’ll even type a few things I’m grateful for into my iphone, or at the very least, acknowledge them to myself in the shower. Only takes a minute, but really makes a difference!
My morning routine right now is pretty strict during the weekdays, and a tad more relaxed in the weekends.
On a typical weekday, I get up at 6:30, take my meds and brush my teeth etc, then make breakfast for me and my daugther.
We have our breakfast, and I check my messages.
At 7:15 I walk 2 km to deliver her at daycare.
Then I have a nap through the worst of the pain until my meds kick in.
After that I get going with whatever needs doing.
The only difference in the weekends is that she doesn’t have to go to daycare, I get no nap, and if I’m lucky she sleeps past 6 AM.
When I’m allowed to use my shoulder again, I’m going to try to get back to my morning Yoga.
Sounds like you’re already rocking and rolling over there Linda! I admire every mom out there. I hope you’re healing well. In the meantime, you may want to try meditation. It’s like exercise for your mind, only the goal is to wind it down instead of up. It’s also been known to aid in healing the body. Why not, right?
I’ve been mixing yoga into my routine as well. I love it. Hope you get back to it soon! Until then keep in mind that walking your daughter to daycare, especially if you can do it briskly, is a great way to get your fill of physical activity.
Get well soon!
I’m exercising my mind through shamanistic practice, although I am trying to get some meditations in as well 🙂
I’m walking with her in the stroller, even though she’s a bit too big for that now. Both because I can walk faster that way, and because her legs often hurt in the morning from all the growing she’s doing 🙂
I hope that my shoulder will heal, and that it doesn’t take to long before they do the other one. But the rest are unfortunately permanent (back, joints).
LOVE that you’re taking care of the mind/spirit component of it all. Sounds like you’re setting a great example for your growing daughter!
I’m sorry to hear that you’re suffering. I’ve suffered with joint pain myself so I know, it’s not fun. Thankfully it’s not serious and exercise helps. Sounds like you’re doing all you can to get through it. Keep moving on that front.
I hope you’re getting the support you need. Sending you light, love, and magical healing!!!
I’ve had 20 years to get used to pain, as it’s spread. I finally have a primary physician that actually listens. So I feel I’m getting what I’m entitled to. I’m also very happy we have public healthcare here.
Glad you’re being taken care of! Where are you located?
Thank you for this post Sabrina. Loved it, especially the advice about writing in the morning. Free association is so good for my mind, I can’t wait to implement that in the mornings.
Awesome Ben! It really is effective when done consistently. Sometimes the heaviness of everything is in my head before I even open both eyes. Getting it all out on the page is like losing 5 lbs of brain fat eat morning… lightens the load for sure. Enjoy!
Great article! Each of these steps were really helpful… journaling in the morning sound like a great idea, I’m definitely going to try that out!
Thanks so much Shazia! It really works. Lately I’ve also been doing a “creation call” with a friend at 630AM. It’s a personal milestone considering I don’t easily digest anything other than coffee at that hour. We talk about our intentions for the day and hold each other accountable the next morning. It helps me to be purposeful and powerful… and to follow my MOJO routine.
Would love to know what you think of journaling once you get going. Keep me posted!!
Such a good reminder and check in and I love that you organized it with easy to use tips that have worked for you. So inspiring and such a great call to action! I’m also so glad you mentioned meditation because I think it keeps coming up and I haven’t yet reached for it. The time is NOW!
So amazing Elise! Thanks for noting the call to action… it’s all just fluff in our heads until we actualize it in the real world. The time is most definitely NOW. Sounds like the Universe is telling you to take that first step. GO GET YOUR MOJO ON GIRL! It may take some practice to condition your mind to get quiet, so remember to be patient and gentle with yourself… a great friend and master meditator once told me that and I never forgot it. Thanks again!!
Thanks for this brill post, Sabrina!! You rock!
Thank YOU for the opportunity! Was so fun and inspiring to write. I’m really grateful for all the “likes” and comments. Looking forward to sharing more MOJO magic! xo
I am truly inspired… the fact that it takes me 2 cups of coffee to actually be coherent is baffling to me. I am looking forward to waking up tomorrow and being thankful that I am alive, ready to take the world on and continue to pursue my dreams with a smile. LIFE IS BEAUTIFUL! (Thanks for the reminder – you’re amazing!)
YAY! Thanks Coco!! So glad you’re on board. It’s all about habits. You weren’t born drinking 2 cups of coffee in the morning, so chances are, you can change it. But trust me, I feel your pain! It hasn’t been easy for me to adjust my sleep schedule or exercise consistently. It takes practice, but it really works. Start with baby steps.
You’re inspiring and amazing to me! Thanks for taking it on. xo