Self Care Fridays — Wake Up Earlier To Create More ‘You Time’
How do you begin each day? When you’re the kind of person who wakes up at the very last minute and runs screaming out the door into your car or shooting across the hall to your office still unshowered, there’s a pretty good chance that it’s no easy thing for the people in your life at home or at work. Not to mention that massive amount of stress that it places on YOU each day. This article will be talking about waking up early for more self-care. So if you are one of those people this may come as a shock suggestion!
Keep an open mind and think about how you would coach a client to change this habit to something more self supportive. Then apply it to yourself :).
Quit Screens Before Bedtime
Part of the reasons that it’s hard for some people to wake up is because they spend too much time on devices before they should be going to sleep. Scientists have been studying effects of electronic devices on sleep and they say that the data does not bode well for people who love to be on their devices in bed. Many people who have these behaviours have reported that they have experienced remarkable decreases in sleep and sleep satisfaction. This is bad because the amount of rest that you have can affect your body in all sorts of ways that make life more difficult for you on a daily basis. Add into this the effect that Covid 19 has had on people’s state of mind. The pandemic has severely disrupted sleep patterns for a great many people — anxiety, restlessness and seeking for distraction are all part of that picture.
Instead of going to bed with your devices, you should set them to do not disturb mode, or turn them off completely. This will allow you to have a better quality of sleep. A better route to take would be to try reading something soothing before you go to sleep. Or listening to quiet music. That way you’re engaging your imagination or other parts of your brain. This is a lot easier to deal with than the effects of screen light radiation.
Have Good Bedtime Care Habits
Are you relaxed before you go to bed? Staying away from technology has already been mentioned here, but there are lots of other things that you can do to help you to get good rest, and reduce stress. Sometimes it’s a good idea to do some stretches 1–2 hours before bed time. That will help keep your body flexible, and maybe even get your heart rate up for a few minutes. After you cool down from some light movement, your body will be more relaxed and ready to get into bedtime modes. You can push this further by taking a nice soothing shower. That will help to further relax your body, and put you in a calmer state of mind.
Choose a New Alarm Tone
Once you’ve gotten into better habits of resting, you can begin to start to find ways to wake yourself up earlier. One of these ways would be to try using a new alarm for your wake-up time.
The new alarm will make it easier for you to get up because it’s a lot less familiar than whichever one you’ve been using. That will keep you ready when you hear it, and you’ll be a lot less likely to hit the snooze button and send yourself back into the bad habit of leaving at the last minute. In fact, it would be a good idea to stop using the snooze button entirely, because it can help you to feel more tired when you’re jarred out of sleep multiple times each morning. Sleep until you need to get up, then get up right away so that you don’t waste precious time.
Make Changes in the Room
One really easy way to force yourself to get up would be to change the orientations of your room. Try putting your alarm somewhere you can’t reach it so that you have to physically get your body out of bed to shut it off. Once you’re on your feet, it’ll be easier to just take yourself to the shower.
I have also changed the orientation of the bed and rearranged the furniture a little just to help change my stay in bed habit by changing the environmental cues I am used to.
Have a Schedule for Your Morning?
A great way to make sure that you take care of everything you need in the morning would be to make a schedule for your morning hours. This makes it easier for you because it takes the guesswork out of what you need to be doing with that part of the day. That allows you to start with confidence and the expectations that you’ve set for yourself. As you check things off the list, you’ll be able to start your day with a feeling of accomplishment, and the knowledge that you’ve already taken some of the stresses of the day off of the table.
Give Yourself Time
The most important part of getting up earlier, is the time that you’ve set for yourself. This is the part of your day where you will focus on some kind of positive message like a positive mantra, a sun salutation (my favourite), reading something soothing or inspiring, or doing positive self-talk in a journal. This will allow you to start your day feeling refreshed and protected as you meet the challenges that are presented.
More Self-Care Tips in My Webinars and in the Facebook group
Making healthy dietary or sleep changes are a couple of ways to help your body but we know that preserving your energy and feeling good in the job we do is not like being in any other job. People like us who work with people, developing them and coaching them to their personal success need more. It is a job that draws on your resources more than many other types of jobs. Your energy, your attention, your time, your heart! Our self care needs to be nuanced and subtle, very personally designed. Listening to my 5 tip webinars will give you some great ideas for taking care of yourself as a coach or therapist. In my latest webinar I’ve got 5 easy tips you can implement immediately and do at the beginning or end of your day.See if they work for you — tweak, improve, modify them until they are exactly the right fit for you.
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“Just imagine if the next 5 years is like the last 5 years? How are you keeping yourself financially secure, happy and living your life of purpose helping people succeed?”
Elizabeth specializes in helping you Get Your Coaching or Therapy Practice Back On Track. Sign up for her highly-acclaimed free challenges and webinars to find out how to Pivot your Practice — FutureProof Yourself and Learn How to Take Good Care of Yourself While You Grow and Flourish.
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