"If it's your job to eat a frog, it's best to do it first thing in the morning. And if it's your job to eat two frogs, it's best to eat the biggest one first."
It is often thought that for our life to change we need to make monumental changes because where we want to end up looks significantly different than where we are now. We want to change careers, lose 20 pounds, write a book, etc.
I’m here to tell you that major changes don’t happen with big moves. You don’t change careers or lose weight or write the book overnight. It’s all in your daily habits and routines that change the trajectory and quality of your life. In other words, it is the consistency of the small things over and over and over again that leads to major change.
And it’s often overlooked. We live in a world of instant gratification and distractions. We want something, we get it. We’re ALL susceptible to it. That’s why I wanted to change things up this year.
I normally host fitness challenges a few times a year, but this past month I kicked off my first lifestyle challenge. A month-long fitness challenge is a recipe for burnout. Instead, I was motivated to share sustainable changes with my tribe that helped them to find the small wins every day to kick off the new year. We actually started mid-January because statistically that’s when people let go of their New Year’s resolutions.
The rules were simple but significant. They were designed around starting the day strong. I was inspired by the book Make Your Bed with the belief that if you start the day by completing a task (and better yet, your most challenging task) strong choices follow. That first hour of your day really matters.
If you wish to be successful in your day and in life, take immediate action, do the hardest tasks first, without overthinking too much. Eat the frog.
Here are the rules. And if you didn’t take part this last month, you can do the challenge any time. Anywhere. There will never be a perfect time to start. Start today.
Do not hit snooze in the morning. It’s no longer an option. The 10 or 20 minutes do not add any more rest to your day, they only prolong you from getting started. Win the first choice you make in the morning and good habits follow. Better yet, set your alarm to your favorite song. I oftentimes refer to it as your “anthem.” Pick a song that gets you excited to start your day.
You believe the story you tell yourself, so why not make it a story that gets you excited about the day ahead. If you want to go the extra mile, make your bed, another win. First task completed, what’s next?
Drink lemon water first thing. Yes, before coffee! And before you brush your teeth too. What’s lemon water? Exactly what you think it is. Warm water with ½-1 whole lemon squeezed in (a pinch of Himalayan salt, optional.) Lemon water will hydrate you first thing, keep you “regular,” kick off your metabolism, etc.
But again, you’re starting off the day with a strong choice first thing. I like to think of it as a nutritional win. If you make the first thing you consume a healthy clean restorative one, you are likely to make more healthy choices. These small choices have a domino effect. If you let it.
Just MOVE. I am talking about any kind of movement. One of my favorite mantras is “Win the sweat, win the day.” I always say this because, for me, my workouts are scheduled in the morning. If I don’t tackle it early, it lingers in my mind because my sweat is a MUST for my physical and mental health.
I’ll be honest, it’s not always the easiest thing to do in the morning. Many days, the hardest part of the workout is just GETTING there. But try and make morning movement part of your routine and just SEE what it does for your day. Short on time? Tired? Every day doesn’t have to be a big or long effort. My BURN workouts are 30 or 45 minutes, my targeted workouts are 10-15 minutes. On rest days or when you’re feeling sore, walk the dog, stretch, roll out, but just MOVE!
That’s your new morning routine. GET UP, LEMON WATER, MOVE. Now…
Any time of day for any amount of time. Journalling is a way of living life with intention and purpose. Journaling helps us to maintain a sense of perspective and helps us to become aware of those tiny, oftentimes unnoticed elements of our day.
I’ll leave it up to you what to write, but it doesn’t have to be more than 5 minutes in your day (and bullet points totally count in my book.)
Here are some ideas for daily journaling:
That’s right, an alarm to go to bed or start your nighttime routine, turn off devices, etc. Instead of an obnoxious buzzer, try an alarm that’s a calming sound or song. Something that relaxes and centers you. This has been a game-changer for me.
My alarm is specifically for stopping screen time. I’m only human and it’s WAY too easy to get sucked into mindless scrolling and then wake up the next day very unrefreshed. Try replacing screen time with a book, cup of tea, a bath, etc. Actions that are restorative and help you tune back into yourself.
Life’s little rituals can turn ordinary into extraordinary. We are what we repeatedly do, excellence is not an act but a habit. These new habits will require repetition and a little discipline. For anyone creating a new routine, make the task impossible to avoid. Set out your gym clothes the night before. Put your lemons on the counter the night before. Make your to-do list the night before and wake up with a vision for your day.
And come equipped with a backup plan. Meaning you are going to have days that are out of your control and that test your ability to commit. Have a plan ready to encourage you to get back up and on track. Remind yourself of all you have invested in yourself and all the moments you want to win.
Oprah said it best, “A daily ritual is a way of saying I am voting for myself, I am taking care of myself, I love myself.” What a precious privilege it is to have the ability to put ourselves and our health on the list. What a disservice not to make yourself a priority in your own life.
Make your mornings easy and it's hard to ignore. It's hard to let down your former self who prepared and had great intentions for the day. I firmly believe that if you can implement these 5 habits into your life for 30 days, you can reset your life by making strong choices a natural part of your routine. And once you believe you can do anything in life (because you can), that is when your magical, magnificent, “best version of you” life begins.
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