a morning routine to set the pace

5 S T E P S T O A R I C H A N D S A T I S F Y I N G M O R N I N G

A Morning Routine to

Set the Pace

W W W . K I R B Y I N G L E S . C O M

A morning routine can give you consistency and small wins. Mornings are

the first part of the day that you can control. Focus on you, your

health and happiness. These steps will allow you to place yourself in

the right frame of mind to serve others and seize the day.

The Morning Routine


Start the day at a designated time

with an alarm. Don't hit snooze.

You'll just create an unwanted

habit. It takes several hours to

recover from hitting the snooze

button due to the disruption of

your sleep cycle. Studies have

shown those who are morning people

succeed more often.

Tip: Sleep Cycle is an intelligent

alarm that wakes you from the

lightest sleep cycle making waking

up easier.

1. Wake Up


First things first drink water.

Angela Lemond, Academy of Nutrition

and Dietetics, calls it "the gold

standard fluid for the body." Water

is critical in rehydrating your

body after hours of no fluids, jump

starts metabolism, flushes toxins,

and helps aid digestion.

2. Hydrate


T H E B E S T 4 4 T O O L S

A N D R E S O U R C E S

D E S I G N E D F O R M E N

T O A C H I E V E G R O W T H .

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7 Reasons for Exercise in the Morning:

Improve your metabolism

Increase your physical and mental energy

Enhances personal discipline

Get better sleep

Helps regulate appetite

Regulates endocrine system and circadian rhythms

Jump starts your day

3. Exercise

Listen to a meditation app or

perform another spiritual

discipline like prayer. Meditation

helps train the mind for a

healthier and happier life. The

discipline reduces stress,

increases productivity, creates

mindfulness and much more.

There are many different forms of

meditation. Experiment with a few

and remember that it takes

practice.

4. Meditate


Journaling can be a lot of value

for anyone. When starting out, it

helps improve memory, creativity,

mindfulness, and emotional

intelligence. There are several

templates the user can begin with.

Even a simple gratitude journal has

shown significant benefits if your

write down three things each day.

Answer these questions:

1. Why did this good thing happen?

2. What does this mean to me?

3. What can I do to replicate this?

4. How did others contribute?

5. Journal


Originally from Illinois, Kirby spent 20 years in

the United States Army advising senior leaders on

matters pertaining to human resources, policy

making and culture change. He mentored, coached,

taught and advocated for hundreds of Soldiers.

Now Kirby lives with his wife and 3 sons in the Salem Plateau of the

Ozark Mountains. Spending his days running ultra-marathons, and

volunteering. Kirby specializes in helping individuals go from

where they are to where they want to be. He walks alongside you to

find, understand, and apply your unique talents and passions. With

a framework in place, he helps you live a rich and satisfying life.

He's written over 200 blog post and positioned himself as an expert

in personal development. Spoken in front of hundreds of people

about resiliency, sexual violence, and masculinity. He is a

speaker, personal development coach, and change agent.

Shoot Kirby a note about how this has helped you, reach out to him

on Twitter: @iKirby79 or [email protected]


K I R B Y I N G L E S L I F E C O A C H I N G

thank you!

F O R M O R E V I S I T :


http://kirbyingles.com/

http://kirbyingles.com/

a morning routine to set the pace

Self Improvement