Morning Routine Gratitude Run

Morning Routine Gratitude Run

If you don’t have a morning routine, you should start one. It’s a great way to start the day feeling like a winner every single day.

I’ve read quite a few books about successful people and plenty of other books in the self-improvement space and have come to realize that there are some common themes. One is that successful people tend to have successful habits, routines, and rituals.

Another is that successful people make the most of each day by optimizing their morning routine. There’s a reason why people like Tony Robbins call the first hour upon waking the “hour of power”. The first hour of each day is the most productive time to focus our mindset and it sets the tone for each day.

There are also some commonalities with what people do during this hour of power. Most people seem to do either some form of exercise, expression of gratitude, or meditation. I simply combine all of these into one ritual. The morning routine that I have created for myself is a an early morning gratitude run.

Here’s what my mornings typically look like…

Wake Up Early and Naturally

I wake up early in the morning naturally by 5:00 A.M. Some days even earlier.

Waking up naturally without an alarm feels amazing. Yes, I do actually set an alarm just to ensure that I wake up with enough time to get to work. But I always wake up before the alarm. Knowing that I beat the alarm already makes me feel like a winner the moment I wake up!

In the past, I would go to sleep late and wake up the next morning to the shock of an alarm. It would make me feel downright groggy and an in a negative state of mind. Back then, I would hit the snooze button several times, each time feeling progressively more annoyed. Then I would drag myself out of bed already feeling defeated, setting a defeated tone for the rest of the day.

Snoozing through life sucks. That’s why I don’t hit the snooze button anymore. The key is to set yourself up for successful and give yourself an opportunity to sleep by going to bed early. There are so many other things that you can do to improve your sleep hygiene such as exercising during the day, optimizing nutrition, and optimizing your sleep environment. Another key is to have something to look forward to when you wake up– like your amazing hour of power morning routine of course!

Hit The Ground Running

Within the first ten minutes of waking, I put on my running shoes and go out for a run. I usually don’t run far, typically only for about 1-2 miles. It usually takes me 10-20 minutes or so.

I don’t run really hard. I’m far from being a competitive runner and it’s not like I’m trying to beat a personal record. In the past, I would try to time myself and push myself to run faster and improve my endurance. This made running more of a task and something that I didn’t really enjoy. It was easy to lose motivation and not keep it up as a daily ritual.

Nowadays, I never time my runs or push myself. I don’t track anything, I just run for the sake of personal enjoyment. It’s something in between a fast jog and a light run. Fast enough to get my heart pumping but slow enough to talk and have a conversation with myself.

Positive Self Talk and Gratitude

Sounds kind of crazy, but while I’m running I actually do have a conversation with myself.

Every morning during my run I say out loud what I am grateful for. That’s why I call it my morning routine gratitude run. I usually start off by saying something like: “I’m grateful for waking up, being alive and healthy. And I’m especially grateful for my wonderful family.” We should always be grateful for life and love and to never take our health and our loved ones for granted.

It may be hard to believe, but I try to talk the entire time that I’m running. Sometimes I think about all of the people who have helped me get to where I am today. My parents, mentors, teachers, friends, colleagues, every single person that I have come across that has added value to my life. I thank them out loud to myself for everything they have done. Other times I express gratitude for all of the things that I have and all that I have experienced. There’s an endless amount of people, places, experiences, or things I can thank during my run.

Seriously, there is so many things you could feel grateful for.

Be Aware of Your Senses

Admittedly, sometimes I do repeat certain people and things that I am grateful for. It’s inevitable when you do this every day. Some people, like my wife and daughter, do deserve recognition and gratitude every single day because they have made my life so wonderful. You can never express too much gratitude.

But sometimes I do like to change things up. In order to make my morning routine gratitude runs not sound like a repeating broken record, I will also say what I am feeling and sensing.

For example, I will say things like: “I feel the cold air against my face and it feels great, it makes me feel alive.” Or “I hear the wind whistling against my ears and the leaves rustling in the breeze and it sounds so beautiful.” I’m not kidding. These are really things that I say.

Focusing your attention to what you are feeling and sensing makes you more present in the moment and more mindful of your environment and surroundings.

Positive Affirmations

Sometimes I will say positive affirmations during my gratitude run. Everybody can use a little pep talk in the mornings!

Examples of positive affirmations I might say include: “I am a good husband. I’m a good father. I’m a good friend. I’m a good physician.” You get the idea.

Other times, I will think about something that I did great or something that went really well for me in the past week. I also try to think of things that have recently made me smile (which isn’t that hard because I’m often smiling).

People underestimate and under-utilize the power of positive affirmations. We should never be ashamed to tell ourselves that we are wonderful human beings.  Acknowledging these positive affirmations makes you feel like a better person and enhances your overall self-awareness.

Am I Crazy?

It sounds crazy to talk to yourself while you are running, but don’t knock it until you’ve tried it.

In my opinion, it’s not enough to just think about these things. Saying out loud all of the things you are grateful for and speaking your positive affirmations makes it 100 times more real. And when your ears hear this positivity, it makes you realize it even more.

It’s like having my own personal life coach and motivational speaker by my side as a running partner. (Think: David Goggins, but more kind and a bit more forgiving.)

Having a life coach can be transformational. Every morning, and throughout the day, be your own personal life coach and motivational speaker.

We are the story that we tell ourselves and we have the power to create our own narrative. Be kind to yourself and engage in positive self-talk.

Meditation in Motion

When I am on my morning routine gratitude run, I feel like I’m meditating.

Every word of affirmation and gratitude is intentional. I am mindful of every breath as it brings me to the present moment. My movements are deliberate as I feel the ground beneath my feet with each stride. I am always mindful of my posture and how my body engages with the world.

People tend to think of meditation as only something you do sitting down, cross-legged and eyes closed. But in reality, meditation is simply an exercise of mindfulness, focus, and attention in the present moment. To me, running is like meditation in motion.

Rest and Relaxation

After my 10-20 minute run, I come back home and rest. I will usually drink a tall glass of water and sit down to meditate for another 5 minutes.

Then, I’ll either stretch or do some more physical activity like air squats, burpees, push ups or pull ups before heading out to work.

I go to work every day feeling focused, energized, and ready for the day.

NOT in My Morning Routine

In addition to detailing what I do as part of my morning routine, it’s also important to note what I don’t do.

In the first two hours of waking up, I intentionally avoid reading the news and scrolling through social media. Both are a waste of precious time and a huge drain of energy. Not only that, both are specifically designed to steal your attention through curated sensationalism that evoke negative feelings like fear and anxiety. You don’t need that in the morning to start your day.

Sure, it’s important to keep up with current events. But you can check the news and social media later. What you read in the news is unlikely going to have a positive direct impact on your day to day life.

Final Thoughts

Having this morning routine makes me feel like a winner every day.

Within the first 30 minutes of each day I accomplish so much. I get at least 20 minutes of physical activity in while at the same time expressing gratitude, positive affirmations, and practicing meditation in motion.

After my gratitude run, I feel focused, energized, and completely present in the moment. It definitely sets a positive tone for the rest of the day. This morning ritual has definitely transformed my life.

If you don’t have a morning routine yet, you should definitely start one. The end of the year is approaching, so take immediate action by making it a New Year’s resolution.

A great life is a culmination of many great days. Make your life great by starting each day with a winning morning routine!

 

What morning routines, habits, or rituals do you have?