How To Create Energetic Magical Mornings You Love

49:40

49:40

How To Create Energetic Magical Mornings You Love

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A comprehensive list of all things one can do to create an energetic morning, routine and stress-reduction habits for peace of mind. This podcast is structured into 3 segments, things you can do before bed, the morning of for energy and things you can do to prep the environment. Create a habit of vitality, energy, and living the life you love with abundant energy!

Sleep Motivation Breathing Productivity Energy Stress Reduction Peace Of Mind Sleep Hygiene Self Motivation Box Breathing Brain Dumps Habit Formations Mornings Morning Routines Distraction

Meet your Teacher

Kansas City, MO, USA

Meet your Teacher

Kansas City, MO, USA

Transcript

Welcome to the Happiness Habit podcast. I'm Kara Payton and this is your podcast for becoming the happiest person you know. The Happiness Habit is a place for those seeking insight, Needing answers to hard cues, And guidance for all things inner world. Diving deeply into how our mind works, This channel covers all bases from relationships, Self inventory, Emotional homes and mentality, Dissecting habits, And manifesting your highest potential. You can find courses, Master classes, Live webinars, Coaching and more at KaraPayton. Com. This episode is brought to you by Athletic Greens. If you're looking for the cleanest way to stay on track, Create substantial energy, Detox your body and take in nutrients your body can actually absorb all in one place, I can think nothing better for any body than Athletic Greens. AG1 contains over 75 essential vitamins, A mineral greens complex, Probiotics, Prebiotics, Digestive enzymes, Adaptogens and more. All NFS certified and whole foods sourced. One daily scoop supports your immunity, Gut health, Healthy aging and energy. I know what you're thinking though, I do not like the taste of greens, I don't either. AG1 is sweet and nearly tasteless. I drink it ice cold first thing in the morning, This is an absolute non-negotiable in my morning routine. I stopped taking 6-8 tabs my body does not even absorb and get everything I need from AG1. It's complete, Not complex and I want you to try it 5 times on me. I will also send you a year supply of vitamin D for free with your first order. The link is below in the episode notes and I can't wait for you to try it. So let's dive in. Today I am tackling a topic that is valid for everyone including me. How to wake up when you don't feel like it, Whether that's 5am, 6am or just even waking up before 9am without hating everyone and everything your open eyes see. This is for you. I was definitely there, I was one of those that snooze, Snooze, Snooze, Multiple alarms and somehow I had the magic uncanny ability that most of us have to be able to hit snooze without even knowing our alarm went off. I also struggled even more in the winter with seasonal affective disorder and found that I was not even really operating with any kind of willpower or motivation until probably March or April when it started to kind of spring up and I could finally find some motivation again. And so I want to talk about 3 ways, 3 kind of concepts, Entire segments and categories of what you can do whether it's the morning of, The night before and even well before you even decide to take this intention on. So we're going to bring up my the night before tab first and I'm going to talk about all the things you can do the night before to set you up for success to actually waking up. So my first tip, I know this is going to be, A lot of these are going to be kind of duh obviously but I don't so help me out. The first one is go to bed early and I say that because we usually have this intention of we're going to go to bed early and we don't but think about it this way, We think about going to bed early as some sort of like no this is my me time, This is my time to get things done, If you have children I know all about that, You guys are in bed, I can breathe now but hear me out, Know your prime time. Most of the time we have especially if you're working, Especially if you're a business owner, Especially if you're a parent, Especially if you're a go getter, At the end of the night we usually keep these intentions to get things done at night or I'm going to take a 5 minutes to myself at the end of the night. Know your prime time, Be realistic and honest with yourself about your prime time, Are you getting anything done at night? Are you actually getting anything done at night when you're staying up on these hours, Are you doing anything productive or are you just kind of sitting, Vegging out and staring at the floor or your phone until you're like okay it's time to go to bed, This is ridiculous, It's midnight. Going to bed early is the equivalent of sleeping in, If you can just make yourself you know what it's 8. 30, It's 9 o'clock, It's 9. 30, It's 10 pm. I'm not going to be effective at all right now so I'm going to bed. If you can just get yourself to go to bed early you actually already set yourself up for success. Number two, Well number two, I'll probably forget what number we're on so we're just going to say next one, Set an alarm that isn't horrible. I remember the game changer of having like the, Everybody knows that boat horn alarm that's like the default setting on Apple iPhone and they're, It's terrible, It's absolutely terrible and immediately your brain goes I don't know what this stimulus is but it's awful turn it off right now. If you set an alarm that does not make you want to immediately throw your phone against the wall, I found that when I set my alarm in the sleep schedule of iPhone, They have an alarm called early riser and it's wonderful, It's just this very small gradient piano that goes up in volume and it's not evasive, It's not anything that I am actively hurrying to jab and stab my finger in a million different places on this phone screen so it'll shut up. If you set an alarm that isn't horrible you actually aren't immediately waking up with this shock and awe that's like turn the thing off. Next one, If you can go to bed thinking of three things you're looking forward to the next day, How are you going to tackle your next day? What are you looking forward to? To give yourself a little bit of a motivation, A boost that's like oh yeah, That's going on tomorrow and if you can't think of anything that's going on the next day, Find something productive that you can do or think about something you'd really, Really like to get done and you're looking forward to it is you're getting it done. What would it feel like to get that done? Next one, I am just now starting to do this and I have found that it is absolutely key. When I am waking up in the morning and I already have an outfit laid out, I am ten times more likely to get up out of bed and get dressed. If I don't do that I'm like staring groggy and then my sweats and my slippers and my robe and I'm just like looking at a closet. I don't want to think and I don't want to put that together so I end up just kind of driving one kid to school with a robe and slippers and just looking like all sorts of something that got caught in a drain and I don't actually get dressed until it's time to go get them in the afternoon. So what I've done is I've taken it one step further. I'll lay out my outfit the night before but then I will also on one day a week I will lay out my outfits for the week so I'm not even thinking about it and I just started this. It is a game changer. I have never heard this done before and I'm doing it now and I love it. So create your outfits for the week on one night. Just throw them in the closet, Put them on a hanger together. It's awesome. Next one I would say this one is key and this one is the hardest for me to remember but it's so key when I do. I'm like gosh this is like the life. I feel so bougie and luxurious. If you create yourself a night time routine, It is – it tells your body after you spend a few days like this, It tells your body I'm getting ready to go to bed. This is awesome. I'm in my groove. You put your kids to bed. What feels good to you is your night time routine. What will get you into that groove? When you're thinking about a night time routine, I'm talking about what would help you shut down at the end of the day and I'm talking about cleaning the kitchen. I'm talking about things that would make you feel good. Putting on a soft robe. My boyfriend and I have developed this awesome night time routine that we do together where we start some tea and we make either chamomile or a cup of tea and it's just our thing. We light candles. We start music. It's just a wonderful way to just relax and veg out. We put on our soft comfy clothes and we have our tea and our candles and our music and it's just like our body is going yes to the sleep. It's awesome. I would also say in lieu of that on top of a night time routine, The next thing I would say is to put away the distractions and I am, I am, I am taking the phone. I am saying the phone. The phone is such a quick way to exhaust yourself and busy your mind with the racing thoughts and the comparisons and all the crap that you're behind on or all the things that you want to do the next day but it's always putting you, Notice how your phone when you think about all the things that you need to do, Notice how your phone suddenly also this social media dynamic especially if you were on social media late at night, It's putting us behind the 8 ball in our mentality about it. It's not inspiring about oh what all we can do, It's almost like oh my gosh I have so much further to go, Look at all this stuff that's happening out in the world and I am not doing it. This is bad. This is not good for your mental health. I am going to probably advocate that your phone is probably the worst thing that you can do during your day, During your night, During anything. I wish, I wish, I wish for myself that phones were just going back to emails and phone calls because I swear to God I barely use that thing for anything even remotely productive or mentally healthy. So I am pretty sure that goes for anybody anytime I've looked over the shoulders of anybody online, They're just scrolling. It's just mindless and it's just like what are we doing? I look at our screen time and I look at my own screen time and I'm just like there's my business, There's my launch, There's my extra time for school, There's my extra time for everything is in my phone. So I would say at the end of the night if there's an alarm you can set or a reminder you can set, Have your phone tell you 8 o'clock PM, Bitch put me away, Go, Relax, I have taken your day from you, I'm not going to take your night from you and make it a habit that's like get this thing away from me, It's night time, It's my time, In the morning it's my time and only put that thing in your hands when it's actually going to have a purpose for you. Next one. I love this. This is what I do and I swear the moment that it's written down I feel immensely offloaded. Create yourself a brain dump, A notebook that you can just anything that is on your mind whether it's a task list or a grocery item or something that you're like oh, That's the thing, That's the answer, That was the thing that I was trying to think of earlier and I can't think of it now. Write yourself, Give yourself a brain dump notebook right by your bed that's just like in that way you wake up, You've got this thing that's like all the stuff that you needed to do later or stuff that's not necessarily imperative and in the now moment valid but when you're ready to take that on you can be like okay, Yeah, That's what I was, That's the passcode, That's the thing I was thinking of and you have yourself. I wouldn't make it just a task list, I would make it intrusive thoughts, Things that need to be offloaded. Sometimes they're task lists, For me they are, They're like oh no, I didn't do that today, I need to do that tomorrow. Perhaps a notebook by my bed is seriously one of the easiest things that I can do because as if I'm a little bit more on when I'm trying to go to bed, It's usually because I haven't necessarily purged everything that's in my brain and so things come to me and if I'm like oh yeah, I need to remember that while I'm trying to sleep, If I don't have somewhere to put it, I just kind of mentally seem to jostle it into this back closet or I'm like I'll think of that later and you're like no, You won't think of it later, You forget, That's why it's on your mind now, Write it down. And so if I just do that, I have noticed that not only do I get better at being able to go to sleep once it's off my plate, But when I create this brain dump, My brain automatically goes into this rhythm of knowing like this is the time to get everything out and so I write it down. When I write one thing down, Something else that I forgot about earlier in the day comes to me and I write that down and then three or four things, Four, Five, Six things come and if I've written them down, I notice that my brain instantly is just quiet. There's nothing else. It's like yep, You've got it. That's everything I wanted to tell you. Enjoy your sleep and it's beautiful. Get yourself a brain dump task list. Next, For the end and the beginning of your day, One key thing, Especially at night, I love this, I meditate in the morning but at night I do box breathing and what box breathing is is that you inhale for four seconds, You hold for four seconds, You exhale for four seconds and you hold your exhale for four seconds and I do this until I notice that my body is just kind of very calm and in this state of where it's just inhale, I'm not even counting, Hold, I'm exhaling, Not even counting, Hold and it just kind of gets me into a rhythm where I am going, I am extremely calm. So that, I love box breathing. Next, I would have a plan for your day preloaded that isn't just your task list. I remember waking up in the morning when I was writing my to-dos. I also noticed I wasn't necessarily motivated just by a list of tasks. If you wake up in the morning and I don't know, I woke up in the morning and had a bunch of crap to do written down on a list, It just wasn't very appealing to me and so what I've started to do is yes, I have my task list but that's in a separate place. That's not necessarily anything that I'm looking for. In my day, My calendar for the next day, I have actually saved in when I'm going to go to the gym, When I'm going to go to the coffee shop to write, When I'm going to stay home and meal prep, When I'm going to do any, I mean run to the grocery store, Take at the post office and then I timestamp it for about how long it's going to take me so that way I know what can even be done. To get up in the morning, If you do have your day kind of timestamped or if you do this the way that you have planned to do it where you get here by this time and get this done by this time and this takes 45 minutes and I just knock it out and this takes 20 minutes and I just knock it out. If you timestamp it so you know what your day can look like, You have a pain leverage built in of what wasting that time sleeping would cost you. If I find myself planning my day and I look and see the big tasks, The big frogs that I've eaten already are done by 11 a. M. , It's amazing what I'm like, Okay, So why would I sleep through that if 8 to 11 or 6 to 9 can look like this and be that productive and then my day is mine? Hell, No, I'm not pressing snooze. I'm getting up out of bed because I want to be able to have my day be for me by 10 a. M. Next task or next tip I would say is write at the end of the night, Write and rewrite what you want. Remind yourself what you're working toward. If you do have a why about why you're waking up in the morning, What is it, What are you working toward? What is this going to bring to you? What is the 6 a. M. Wake up call look like after a year? What is the goal? Because if you don't have a why, You're not going to wake up. You're going to give yourself, There's no purpose and your mind knows this and when your mind is tired, It's screaming it at you. If you do not have a reason to wake up at 6 a. M. , You're not going to wake up at 6 a. M. There's no way. There's just no way. We are not motivated by push force. We are motivated by pull force which is a compelling future. So you need to compel yourself to get out of bed and to do that above your brain dump list we'll say in that same notebook or in a post-it note on the front of it. Write and rewrite what you want. What is your 6 a. M. Wake up call giving you? And then I would even put it over your phone in the exact spot where your snooze button would be. So that post-it note is that reminder, That staple reminder. This is why you're getting out of bed. You want that body. You want that business. You want that future. So get out of bed. I would also recommend to not even have your phone as your alarm but we'll talk about that on the morning of. The last thing that I would suggest for the night before is something that I've also recently tried and it has been a game changer for me as well. So I am a side sleeper and it's awful. It's awful. It has been so bad over the years that it's actually caused my jaw to be different on one side and uneven and I clinch on one side, My shoulders out of whack. I notice that my face feels a little bit more pressed in on one side. It just looks like I have just smashed myself for years. And so what I've been doing now is I actually to position myself, Sleeping on your back is best. That's what everybody is going to tell you and I'm sorry for all the people that have chronic snoring or something. Back really is the best sleep position you can have. So what I do is I create a bowl of pillows. I have this harder pillow that's like a foam that goes on my side that helps me on the edge of the bed. It's on the edge of the bed so I won't roll over because that's usually the side I roll over on and that's the side that's hit hardest. I also have a conch piercing that if I sleep on that side and I just kind of sleep wrong on it, My ear is throbbing sore every single day when I wake up. So I have to put a pillow under my knees, A pillow on the side, A pillow on the other side and then I have kind of a softer pillow that is like really, Really form fitting to my head. So I am just not even trying to move. I'm in a good spot and I noticed the very next day how much better I sleep. So I would say definitely, Definitely, Definitely if you can get yourself situated where you are, You lay in this position on your back and you're like wow, This is super, Super crazy comfortable. Do it to the ends of the earth. I would recommend that highly. I sleep so much more sound. I am not, I'm just not moving and that is huge for me because I was a tosser, I was a turner, I was never, Ever sleeping soundly. I was constantly moving all night long and I'm pretty sure it's because I just wasn't comfortable. So I would do things that support your sleep. This also involves for me, I need something really, Really warm but I need my room to be cold. I sleep better in the cold. I actually do not like being cold. I am one of those that if it's below 75 degrees, I've got long sleeves on, I am trying to stay warm and so this is hard for me, This was kind of hard for me to accept is that when I'm sleeping, I need to, Yes, I'll have my warm blankets but I need the room to be cold. We sleep better in the cold. It's actually proven that the human being goes better into a deeper sleep, Our circadian rhythms less interrupted and all of that. So have your room dark. Another thing, I wanted my room warm and well lit and I had a bathroom light on or a closet light on all the time and I just wasn't getting down to sleep and it was until my boyfriend who likes to sleep in a nice cold black cave that I realized that I sleep so much better the way he sleeps even though I will never admit it to him that cold room and a very dark room is the best way to sleep. So that is my A to the Q of what to do the night before. The morning of, These are the things I followed first because I did not first realize that there was a lot of things you can do the night before to prepare you for a good night of sleep. So these are the things that I was doing to wake myself up and for a while when I was working with Tony Robbins and going on tour, We needed to be up and at them and at level 100 by 4 a. M. It was just not a negotiable situation. You had to be up, You had to be on and you had to be raring to go and show up by 5 a. M. So I got into a rhythm of waking up in the morning and the first thing I would do is any kind of stimulus. Your body is in a state of sleep so in order to suggest it, Your physiology does a lot of things to help yourself out here. So a stimulus would be washing your face, Taking a shower, Brushing your teeth, Scraping your tongue, Drinking a full glass of water, Things that just wake your body up on a physiological level so it's not an emotional or emotional decision or mental decision where you're like, Do I even want to wake up? You can actually do things to your body that says body, Wake up without even helping it. If you woke up, Sat up in the morning, Drank a full glass of water that you take to your night stand and you just drank that full glass of water, If you can get yourself to do it, You actually won't have to do a whole lot because your body is now trying to process a glass of water, It's not trying to sleep. So I wake up in the morning, I plow a glass of water, I go into the bathroom, I immediately take a cold rag to my face, It's refreshing, I love the feeling and it wakes me up. I don't take a shower in the morning, I take a shower at night because for some reason instead of waking me up, It actually puts me to sleep. So I do not shower in the morning but I would heavily suggest if people are waking up and they're cold and really need a warm up, Showers are a great way or if they're hot, They wake up and they're hot, Take a cold shower and I brush my teeth. Having that fresh minty sensation is just very lively and very awakening for me. Next is another thing, Another attack on your phone, I'm going to attack your phone again. Don't start your day with other people's objectives. I'm going to say that again, Don't start your day with other people's objectives. If you wake up in the morning and you turn your phone on and you immediately see this like berating of other people's objectives for you, Other people's wants for you, Other people's requests of you, Other people's talking at you, If you wake up in the morning, Don't reply, It's your time. This is your morning, This time is yours, This is your day and this is how you make your day something you want to get into and get started to because subconsciously you are not going to be motivated to wake up and be someone else's bitch because you don't enjoy that. So if you wake up and you start your day your way with your goals, With your agenda and you then open and turn on your phone or reply to people when it is you've had your morning, You've had your time, You started your day to make it your day, It's not theirs, It's yours. So if you wake up, Do all these things that you need to do for you, Then you can reply and not be from a place where you're behind the eight ball trying to deal with somebody else's wants for your day. You've already kind of set your day and the tonality of your day to be around you. Next is that little thing that you wrote down where you wrote what you wanted, Read and reread what you want. I would do this after your glass of water so you're awake to read it but reread what you told yourself that you wanted, Remind yourself of what you're working toward. That way you have another staple, Another reinforcement of I'm awake and here's why and here's what I'm doing and oh yeah, I remember, This is when it's hardest for your brain to remember what you're actually set to do in your life and what you're actually working towards. If you get up, Remind yourself, Remember, This happens day by day by day. The next thing, Some of these are a little out of order because I was just kind of doing a here's all the things I do to get out of the way. So these are definitely not things that I do in the order that I do them. I get dressed, I get ready, I have my outfit out, I've gotten ready, I've gotten dressed, I lotion myself, I've kind of just got where I'm smelling good and I'm ready and I feel dressed. You're highly unlikely that you're going to do all these things, Get dressed, Brush your teeth, Scrape your tongue, Drink a glass of water, Start your day with your wants and goals and then go back to bed. Giving yourself a barrier to it when you get out of bed to go brush your teeth, I would make your bed or at least pull some pillows up and pull the covers over. When I'm sleeping by myself, When my boyfriend's in Detroit, I actually don't toss and turn a lot. So my bed is actually quite easy to make. I get out, I throw the pillows back where they belong and I straighten out the covers. However, When he's in town, It's a tornado and I don't usually make the bed for the week because it's just a disaster. So I don't get back in bed. It's not a barrier that I need. I do not need my bed to be made to keep me from getting back into it. So if it is a barrier for you where it's like, Oh, It's just right there and it's so inviting and it's nice and open and also it's still messy so I'm just going to hop back in, Make your bed. I would definitely suggest this. Next thing I would say is I love while I am still getting up in the morning before I get dressed if it's something that I do, I actually sit straight up and get myself into a meditation. The moment I'm still in bed, My meditation is key for my mental health and my emotional well-being. I just sit up, I press, My Bluetooth is on, It's playing and I meditate right away. And when I'm doing this, Toward the end of the meditation, I'm stretching. And so I'm also suggesting my body to wake up. Just wake up, Wake up, Wake up. How much stimulus can I give you? When I'm actually up out of bed, I will turn on from the meditation, I will turn on the lifting music. I will turn on music that starts my day. I will turn on things that I want to listen to, Good uplifting voices, Morning rants that they talk about where you can go on YouTube and hear Abraham Hicks or Joe Dispenza or like morning motivation talks. I love those. Those are just something that really remind me and get me in that groove of what I'm set out to do. And if I'm listening to uplifting music and I just am in my body and I'm feeling my morning, If I move my body and dance and sing and do all that stuff, I am also setting up myself for that success of remembering what I do and who I am. Back to the phone, I did have a habit of waking up in the morning and I would just see, Yes, I may be opening it up to get to my meditation but I saw a text from a friend or an email that I was curious about or wanted to read or worried about or something. And so I'd wake up in the morning, Inevitably my thumb will go into that habit of opening this, Opening this. It almost just seems like we have this rhythm of we open our phone, We know exactly where that app is that we're most addicted to, Aka mine was Instagram. I actually deleted several of social media apps off of my phone to keep myself an extra barrier that when I want to be on social media, I have to go to my desktop to do it. So I, The scrolling first thing in the morning, Have you ever noticed that when you do that and I'm guilty of it every once in a while, About once a month or once every two times a month, I will just, I wake up and I break my rules. I don't care, I'm too tired and I notice the minute that I am done absorbing others' content and others' days, I'm so tired. I am tired the moment I'm done, I'm like, Ugh, Look at all these people and what they're doing. Here I am sitting in bed looking at other people. We know our mind is just not made for that and it knows that you're breaking the rules and you're not doing yourself well. So do not scroll in the morning, Get your phone out of your room if you have to, Bring back an alarm so you're not waiting for your phone to be an alarm and get it out of your possibilities for the morning. If you're not one of those people that can just abstain from it, Get it out of the way. Start your day, Don't even look at your phone, Leave it in another room, Wake up, Start your morning routine, Make your coffee, Do whatever you need to do, Get completely ready and then go get your phone after a couple hours. Like if you can be that way or you can just pick it up, I'm not going to even look, I'm going to put it in my purse, I'm going to go to work, If you work at home or whatever, You just leave it there until you're like, Alright, I'm ready to deal with what other people want from me. Next is little things that, What could you do that just puts you in a good, Exciting, Fun state? What's a romantic process? If you really enjoy making yourself breakfast, If you really enjoy the process of a pour over coffee, If you really love stepping outside and sitting in silence with a hot pot of, Oh my gosh, Kara can't talk, Hot cup of coffee, If you love watering your plants or taking a walk around your yard or going, Just like walking through the house. I noticed that in my morning, I love to get up and water my plants and take just a tour of my house, As silly as it sounds. I just like walking in the morning with the morning light, Super subtle, It's not quite in yet, It's coming through certain windows a certain way and it's just my, I have this room in my house that's just kind of this sunny plant room and the morning sun, This is the first room in my house that the sun hits and I love being in that room and there's a good chair that I like to sit in next to it and I'm sitting there with my coffee and it's just a really great morning routine and I do not allow anybody else to interrupt this time. I'm here, I am in my happy place and I'm remembering that like life is good, This morning is good, It's a good place. So for those who are just like, That is all great and everything but I cannot even get myself out of bed. It's not even like that I don't see the watering plants and a cup of coffee and brushing my teeth would be great. I'm sitting here in my bed like pressing snooze and I don't even want to get out of bed, Period. What would I do for that and my, We'll say it's the armageddon to your mindset of just I don't even want to get out of bed, Habit triggers and mantras. That's what I would suggest to you. Before you give yourself another opportunity to sit in bed pressing snooze, Rolling over, Pulling covers over your head and not getting out of bed, What is a way that you could develop what I would call excitement programming? What's a mantra of something that you want to experience? How do you want to experience your day, Your life? What is a very short sentence that you could say to yourself every morning, Every night, Every time that you're struggling with a habit that you know that you want to get rid of? What is a mantra that you could say to yourself and memorize to yourself and drill into your mind every single day that you want to experience? Mine is simply I'm on the way to becoming the happiest person I know and I want to live life of wonder and magic and that does not happen by staying in bed betraying and dishonoring who I truly am and who I came into this world to be. And so I just wake up and another magical day, Another day to experience exactly what I want to experience, Another day working toward becoming the happiest person I know and sharing that wonder and sharing that magic with everyone. And every single minute that I spend in bed is a minute wasted where I could be living. And so I get out of bed pretty easily these days but for those of you who haven't developed a mantra yet, I would develop a mantra and until then, Until it is in your mind memorized, I would also set an alarm in another room whether it be your phone, If you do that, Great, If you don't want to buy an alarm, I get it. I don't even know if I could even work one at this point. I would put my phone in another room with a non-invasive alarm and after it goes off, Don't even give yourself the option by doing the Mel Robbins came up with a 5 second rule. It's brilliant, I love it, It worked for me. I don't use it anymore but it worked for me when I could not get out of bed. I'm pretty sure I get out of bed because it worked for me. When my alarm goes off in my mind, I automatically say 5, 4, 3, 2, 1. What you're doing to your psyche is actually removing any resistance and any barriers that your mind is going to throw at you because you're already anticipating getting out of bed. Something automatically when you say 5, 4, 3, 2, 1, Your mind is not thinking of all the things. It's waiting for the impending time where you're getting out of bed. It's automatically going, Okay, I guess we're getting out of bed. The 5, 4, 3, 2, 1 is your body's anticipation and your mind's anticipation. Everything getting in sync and being coherent with the idea, We're getting out of bed. We're getting out of bed in 5 seconds. She said it, 5, 4, 3, 2, 1, We're getting out of bed. I love the 5 second. It's a whole book, 5 second rule by Mel Robbins. I love it, It's good. If I could put it into one summary, It's just count down from 5 when you get out of bed in the morning and you will get out of bed. The last section that I want to talk about is actually preparing the intention of all of this. So if you can, If the night before and the morning of were great, You've got some notes. Here's things that you can do to even prepare the night before and prepare the morning of long before you even try this. Is preparing the intention of having better mornings and having earlier sleep. Tip number 1 we'll say, Organizing and decorating your space to where it is somewhere you want to be is really, It's an aesthetic way and it's somewhat, We'll say non-invasive, But it is especially for women. We are aesthetic people. We love the way things feel. We even shop this way. We shop by being able to feel. We have, When we online shop, We're zooming into the fabric, We're zooming into the material, We're looking at the reviews, We want to see the way it folds or falls on somebody else's body. We are looking deeply at the way that it's going to feel on us. Men you know, Is it the size I need, Is it the company that I know, They're very just black and white. It's going to work, It's going to work. It's a brand I love, Got it. Us women, We're different and this is the same that goes for our morning and our night time routine. The way things feel, The way our homes, The way we set up our homes in general, We tend to not even need to decorate and organize our space to make it somewhere we want to be because we do kind of have just this inherent ability to make home, Homey. So if you do not have a space in the morning that would compel you from bed to there, I would say to make one. Create one even if it's just a chair in a room, Your existing living room, Your office. If your office isn't somewhere you want to be, There's your problem right there. You don't have a compelling pull toward going there. It doesn't feel good. I notice that even me with a temperature of lights and bulbs that I use makes a huge difference. If I have those cold blue white bulbs, I am in a very different place. I need warm light. I need the soft white light bulbs and it makes a difference. So little things like if you have a more, You know, Your chair, Your favorite book, Your coffee, A little coffee table, Something that works for you that makes it somewhere you want to meditate, Makes it somewhere you want to work. I found myself even having my, I had an office upstairs in my house and it was a whole office, A whole room that would be private. I wouldn't have to be anywhere that anybody, I could work, Focus work and everything. My computer, My desk, I had plenty of room. I didn't like being in that room. I could not figure out why I hated being in that room. It was not productive. I was never going up there. And then I realized it's because there was only one window in the corner and it wasn't a well lit room. There was no natural light. It's dark. I'm facing a wall and there was one light bulb in the ceiling in there. I didn't like it. And even though I have a computer desk down in my kitchen built into my cabinets and it's not a great space, It's not somewhere I can be secluded or working by myself or have focused time, I'm here all the time because I like the way this room is lit. I like the natural light. I like that I can see all of my plants. I like that I'm connected. I like that I'm in the middle, This vortex of the energy in this house passes by this desk and I love being here even though it is definitely less convenient than having a whole room to yourself where you can spread out. So make sure that the places that you want to be in the morning is your home gym, Is your gym itself, Your outside in the world, Whether you work, Where you work out, Is it somewhere you want to be, Is it somewhere that feels good, Is it where you work, Somewhere you enjoy being. If not, How can you make it somewhere that you enjoy being? How can you make your chair more comfortable? How can you make the lighting more comfortable? How can you spruce it up? Maybe for you it's as simple as adding a fresh flower cut on your desk right next to your computer. It doesn't matter. Decorate your space, Organize it, Compel yourself romantically and aesthetically to make it somewhere you want to be. Next is I would definitely clean up your space. There's something about having that organized and clean and fresh that declutters your mind. It also in a subconscious way makes it somewhere you want to be. Next is motivate yourself with the idea of me time, The reward of me time. If you go to bed early, You have your me time. You have your night time routine. It's a great little way of taking care of yourself. Motivate yourself in the morning. What I do is I love waking up first thing in the morning before anyone's up because I just love that nothingness. It's just me. It's just the morning. It's just the stillness. It's me by myself. So that is my motivation to get up out of bed because if I get up out of bed and I immediately have to wake up kids and make lunches and pack people and get up and organize backpacks and shuffle people out the door, I'm going to wait until the very last minute until I absolutely have to do it. Next is I am going to talk about bringing back alarms. I personally am not going to do this because alarms for me, I feel like unless they're completely different to what they used to be, I remember being very, Very confused when I was a kid setting an alarm. I'd be like, Is it set? I see the red dot. Is it set? I don't know if it's set. We'll find out. And lo and behold, There would be mornings where I didn't set it. So I'm going to use my phone, But I have also developed an incredible discipline with my phone where I do not use it for anything but the alarm and but my meditation in the morning. It's like grounded in my brain that I don't abuse this thing. So I put my phone in another room when I am feeling myself. If I'm on that time of the month, I do tend to scroll and I'm less motivated. I'm more prone to eating crap and doing things that I just know that I don't need to be doing. So when it's that time, I put it in another room. And then iPhone, I do not know about you weird Android users, But iPhone for me is a game changer with their sleep schedule. They actually have it to where you can schedule your sleep. So typically when I go to bed and typically when I wake up, You can use it as a normal setting to where the sleep do not disturb will come on automatically. You can set your VIPs. You can set the people who can break through the do not disturb, Whether it be your kids or parents or a pregnant sister or somebody that you need to be able to be on call for. These people can break through the do not disturb. But other than that, Nobody gets through. Nothing gets through. No emails, No Instagram notifications, No Facebook notifications. Nothing gets through. This is key because for me, I will my eyes are so quick that even if I just happen to glance at something, I can scan it and read it so quickly and my mind's already going, Oh, What's that? And it's very, Very hard for me to just resist the urge to go, Okay, Well hang on, Let me check this real quick. It'll be fine. Pretty soon I know 20 minutes went by and now it's nine o'clock. I set the sleep schedule, Do not disturb. I turn everything off. Nobody gets through. And that way my screen is blank. And it doesn't even give you the option to show you a preview of what's going on. There's sometimes a little gray area that says while in do not disturb and it will, It only pops up after about four to six hours of it being on do not disturb where it says what has been happening on your phone while you've been away. But you literally have to click it and get into it to even say what notifications you've missed. I love this setting. It's very easy to set up. It is a game changer. I would absolutely take advantage of it, Especially if you have an iPhone. It's there for you. It's a tool to help you. You can set screen time limits. You can do anything you want. It's wonderful. And you can change it. Your sleep schedule say you're going to wake up 30 minutes earlier. It's super easy. It'll give you an option. You want to change the next alarm only or do you want to change the schedule entirely? So it toggles. It's super customizable. I love it. Next one. Know your why. This goes in line with the post-it note that says, You know, What are you working toward? Know your why. Why are you waking up? You time whether you want to give your why that's even more compelling than just what are you working toward. Do you want to leave your job? Do you want you time? Do you want a side hobby? Know your why. Know why you're waking up early and what this actually means because if you're eventually planning to open your own business and leave your corporate job or you want time to yourself because you have four children and soccer schedules and this, That, And the other and you're part of the PTA and life is insane without a glass of wine and some serious like scrolling habits. This is going to be able to compel you beyond just what are you working toward that you're looking forward to the next day. This is your long game. Eventually I will be here. This is why I'm doing this every single day. Know why. No chance. This why has to be better than your sleep or you won't wake up. This one, This next one I'm going to talk about is something that I can personally attest to. It is the hardest and one of the most rewarding. Your food and water intake will affect your mindset and your willpower. I would say nine to 10 times out of 10 for me when I am sleeping like crap. It's usually because I'm eating like crap and I'm dehydrated. The first thing that I do if I notice that I'm not getting great sleep is I like take an inventory of how much water I've been drinking and what I've been eating and putting into myself. Usually I'm eating too late. I'm not eating great things. I'm eating carb loaded or sugar loaded or whatever types of food and my water has been junk and my caffeine has probably been in heavy abundance. This does work. This does help you. I have found that as far as disciplining myself for what I eat, If I feel like I'm hungry, I drink a glass of water nine times out of 10. I wasn't actually hungry. I was just bored and wanted to munch on something. Next step, Start small. I would definitely start small. If you go from a 9 a. M. Alarm to a 5 a. M. Alarm, It's going to kill you. You're going to want to kill me and it's not going to work out very well. It'll crash and burn in three days and you will be miserable because your circadian rhythm won't have a clue what to do because you'll go back to 9 a. M. And your body is going, I don't really know what you want here. Try 30 minutes. Try 30 minutes a week. Go from 9 o'clock in the morning to 8. 30. Do it for a week, Then go from 8. 30 to 8 a. M. Do it for a week, Then go from 8. 30 to 8. 00, 8 to 7. 30, 7 to 7 until you find that's like, Okay, I've got this. 30 minutes a week is not the flash cold plunge into waking up when it's still dark. You're going to think we're all crazy and you're going to go right back to 9 a. M. Last key is something similar to the alarm situation. A 9-minute snooze, We all have them. It's a 9-minute snooze. I don't know why it's 9 minutes. I don't know who invented that, But it's just enough time, I feel like, To kind of get really, Really back in a good place and then be painfully woken up again. When you have the schedule of your day written out, You make it painful. You give yourself a pain leverage and pain leverage, It's not the greatest way to motivate yourself, But it is a way to motivate yourself. What else could you be doing in that 9 minutes? Think about it this way. Honestly, 9 minutes, That's enough to get a big task that you don't want to do off your plate, Something that's busy work and not necessarily time intensive. I know people that can get a workout in 10 minutes. This is some serious, 9 minutes, Every minute you waste is a minute you could be doing something else and if you do not believe me, Look at your screen time and have a very cold plunge into, Oh my god, Well, There's my, I don't have time lie being put right in my face. There are tasks, There are things that you could be doing in 9 minutes and every single and we don't, If we're pressing snooze, We're probably pressing it more than once, Which means we've got 9 minutes, We've got 18 minutes, We've got 30 minutes now. It's compounded and compounded and compounded into, If you start your day like this, This is the way that your day is going to go. If you do this and you set yourself up for success and you just plow through the things that you want to get done, Your day can be done before noon, Your day can be done at lunch time and then you can live abundantly and luxuriously after. You've gotten your stuff done. Now you're one of those who is, Well, I'm done for the day. I think I'll go have lunch. Lastly this is the, This is probably something that for those of you who have fought a schedule religiously forever and do not know why that you cannot wake up before AM, This may undo everything that I've just said. If you have just fought this and fought this and fought this and just don't have any success with anything you try, Know your peak time. You may not be an early riser. It's possible to be productive as a late riser. If your peak time occurs at midday or evening, When are you in your stride? When do you notice in your day to find out when your peak time is? When do you notice that you are just go, Go, Go and you have energy and you have vitality and this is just happening. If it's never, This may be the problem. If it's, There is a time you're like, I am yeah, Around lunch hour I am up. I am on around that six to 7 PM time. I am up. I am on. I am a night owl. It's nine to 10 PM. It's 11 to midnight. I don't know. It's, It's 8 PM to midnight. I have this like stride where I am full of energy and nothing to keep me down. For me, I am an early riser. My most productive time right now happens to be first thing in the morning, But when I was a teen, It was actually anywhere from midnight to 4 AM. I had a zone where I was just a night owl. I tried to take this into my adulthood. It was like, Well, Clearly I have this like, I'm a night owl and I'm an early riser. I'm not a night owl anymore. I want to be passed out by eight o'clock at night. When the sun is down, I am down. I want to be, I like to rise with the sun and sleep with the sun. So in the winter I am all over the place because I'm trying to find this new groove and it is still in the morning, But it's just harder with the dark out. So know your peak time. There is just something about our bodies that is so customizable and so different from each other that it's key to also listen to yourself because if you're listening to a whole bunch of other people and their tips, Well, It's great and you can implement some and I hope that so many of these work for you. Knowing your own rhythm is going to be key. Honoring yourself, Honoring your body, Honoring your boundaries, Honoring your standards, Honoring your goals and dreams is how these types of changes happen. Now I want to hear from you. What stood out to you most here? What shook your head? I'm probably sure that a lot of my phrases and all shook everyone's head. What raised your eyebrows? Did I say anything you've never heard before? Stirred up some inspiration or created a breakthrough? And if you still have questions, That is what I am here for. The best conversations happen over in the comment section at carapetan. Com or at the happiness habit podcast and Kara Peyton on Instagram. Like this episode, Share it with a friend or loved one who you know this will speak to. Thank you for joining us for another episode of the happiness habit podcast. Until next time, Keep moving forward. Your best life happens when you become your best self and the world needs that person in it.