Easy Ideas For Creating AM and PM Routines

As some one who works in a helping profession, I realize how important it is to for me to be mindful of my wellbeing and to take action to support it. As a working mom, partner, friend, family member, teacher and learner I relate to why we skip routines that promote wellbeing. We may say, “I don’t have time for myself in the morning." Or, "By the time I go to bed I am exhausted.”

I used to feel that way, too. Then I got sick. Like, Autoimmune Disease sick. I was diagnosed with three Autoimmune Diseases between 2019 and 2022 and would literally roll out of bed during the height of the pandemic, see a few clients on my computer and roll back into bed.

As a result of those illnesses, I have had 5 surgeries and am working on number 6. That early time of my life was bleak and it happened because I burned out. I worked so much without pausing to take care of me that I developed illness. My body could not continue at the pace I set for it. I like to tell my story as encouragement so others may choose to build in small practices that are designed to keep them tuned into their needs and to themselves. We do not have to push through, we can create space. It is a matter of making a choice and doing a little arranging.

Please feel free to read about my routines and take what fits for you and leave the rest:

My Morning Routine:

1.) I allow myself to wake up slowly, so I plan to wake up at least 10 minutes before I want to get out of bed. I think about something I planned into the day that I can feel excited about. If I do not have a thing I am excited about, I think of a person I am excited to see. If I do not have a person I am excited to see, I plan something small that I can look forward to. It could be a short walk or taking a break to say hi to a friend. Being aware of something to look forward to helps me to get out of bed with positive energy.

2.) I move my body. I don’t usually plan the type of exercise, I plan to move in a way that feels good to me that day. I like to walk and jog (I am not fast so I can’t call it run) outside. I love YouTube videos on Yoga, dancing, weight training with dumbbells, HIIT or Tabata videos. Sometimes I simply stretch and that is enough. It all depends on what is going on in my body, heart and my life. Moving my body helps me to wake up and feel alive, and to feel vital energy that will carry me through my day.

3.) I practice breathwork or energy work. I love quick videos on active breathing, the Wim Hof method or different types of pranayama (yogic) breathing. Donna Eden has great energy medicine videos on YouTube that include practices to allow your body and mind to wake up and align. QiGong, a collection of self healing movements using Traditional Chinese Medicine, is also wonderful in the morning to open energy and the body. I just choose one and go. This kind of work, (even just 10 minutes!) helps me to focus my intentions and get centered for my day.

4.) I shower, pack some healthy food, wear a color that feels fun and am off.

My Evening Routine:

1.) I find that it feels good to stop looking at screens 1 hour before bedtime. I often follow this practice. I make sure that I fully connect with my pets and family members before we get ready for bed. I check in with them and listen to what they have to say. It may not be a long conversation but we are present, we put our phones down and we connect. Sometimes I might pick my phone back up one last time afterwards. But I focus on positive screen time, nothing that feels heavy or scary. An animal or funny video or two is nice.

2.) I like to read something that speaks to me, (I am currently reading light fiction and a spiritual book.) I might write about something that happened during my day. I process or unpack what is on my mind from the day and ask myself: “Do I have control over that?” and “Is there anything I can do differently?” If yes, I write out what I might try next time. I think it through. If no, I let it go and move on to deep breathing.

3.) After breathing in and out slowly, tuning into my body starting at my feet and moving up to my head, I practice gratitude. I think about all of the things that went well and mentally list all of the things I am grateful for. On days when I feel challenged by thinking through what I am grateful for I think about how fortunate I am to have a bed in a warm place. I think about how grateful I am that I had another day to live and to learn. Finally, I listen to ocean sounds and close my eyes. I am committed to finding more to look forward to tomorrow.

I hope this helps. Sending you time to practice.