Is Your Morning Routine Helping or Hurting You?

Hey friend! Welcome back to the Well and Worthy Life Podcast. Today, we are talking about morning routines. Now, before you tell me "I don't have a routine," let me stop you right there: yes, you do. Whatever you do from the moment you wake up is your routine. The real question is: is that routine setting you up for a day of intention, or is it leaving you feeling out of sorts?

In this episode, I’m diving into the small, non-negotiable shifts that changed everything for me. We’re moving away from "accidental" mornings - you know, the ones where you roll over, grab your phone, and start scrolling through the news or social media - and moving toward a morning that fuels your body and mind.

Inside This Episode, I’m Sharing:

• The "Water First" Rule: Why your morning coffee needs a partner, and the simple order of operations for better hydration.

• Getting Your Mind Right: The three quiet-time practices I use to stay grounded (even when I’m traveling).

• Sunlight & Sleep: The surprising connection between what you look at in the morning and how well you sleep at night.

• Protein Over "Naked Carbs": My philosophy on fueling your body early to avoid those mid-day insulin spikes.

• The Power of Grace: Why your routine doesn't have to be "perfect" to be effective.

Our routines naturally evolve as our lives do, especially in this stage of life where travel and family are top priorities. Whether you have five minutes or an hour, it's about being intentional rather than letting the day just "happen" to you.

Links & Resources Mentioned:

• Book: The Miracle Morning by Hal Elrod

• Connect with Me: Tag me on Instagram and let me know what your one "must-have" morning habit is!

Enjoyed this episode? I’d love for you to share it with a friend or tag me in your stories. I’m so thankful you’re here, and I can’t wait to hear how you’re dialing in your own morning routine!

• Read the Transcript

  Hey friend! Welcome back to the Well and Worthy Life Podcast. Oh my gosh, it has been a minute. You guys, I have tried to record this episode so many times and everything just was not lining up, but finally, we got it sorted. I’ve got internet and I am ready to go.

  What I wanted to talk to you about today is your morning routine. How we start our day may either help us or hurt us. And if you don't think you have a morning routine, let me just tell you: you do. Whatever you are doing in the morning—that is your routine. Like I said, you can start off good or bad, but if you feel out of sorts, or if you wake up just not feeling good, then I want you to reevaluate. See if what you're doing first thing in the morning is setting you up for a bad day or a good day.

  When I was coaching, one of the books that I loved was The Miracle Morning. I read it, and I've re-read it so many times. I need to go back for a refresh, to be honest with you. I loved that book because it talks about our mornings and being intentional with our time—not just letting our mornings "happen" to us. The way we start our morning really sets us up for the rest of the day.

  So, let me start by asking you a couple of questions. Do you find yourself rolling out of bed, grabbing your phone, and starting to scroll? Maybe you’re drinking coffee without hydrating, grabbing a bagel or a donut, or turning on the news immediately. Things like that are not going to help you have a good day. First of all, we know scrolling on social media doesn't lead to happiness; it often leads to discontent more than anything. When you think about the news, there aren't a lot of great things happening there, either.

  And let’s say you're grabbing coffee first thing before drinking some water. That's not the best fuel for your body. Of course, as I’ve talked to you guys about before, we can eat carbs, but let's eat our protein first. We don't want to spike our insulin levels, and that’s what happens when you eat "naked" carbs—carbs with no protein or fiber.

  I believe everybody's different. You don't have to have a "perfect" routine; you just need to have a few things in place that you know you can stick with. Let’s face it, at this stage of our lives, a lot of us are doing a lot of traveling. I'm traveling a lot lately, so I have to ask myself: how can I stick to a routine on the go?

  There are a few things I try to do every morning that really help me. First, I get out of bed—and this depends on if my dogs are with me or not. If they aren't, I get up, grab the water sitting on my nightstand, and head downstairs for coffee. I do drink my coffee, but I drink my water first. Water first, then coffee.

  Next, I love to start my day with quiet time. To be perfectly transparent, I have not been doing this lately, and I know I feel so much better when I do. I love to start by reading the Bible or a devotional. If I don’t have something to write in next to me, I’ll do a gratitude practice and think of three things I’m grateful for. It’s even better when you write it down, but the goal is just getting my mind right. I love that time to breathe while I’m drinking my coffee. That time can be spent in prayer, journaling, or reading something inspirational. Those three things—water, coffee, and quiet time—I can do pretty much every morning.

  The next thing I really like to do is make my bed. I feel so accomplished, and I’m one of those people who does not like to get into an unmade bed at night. The other thing that is really beneficial is getting outside for some sunlight. When we get that morning sunlight, it helps our nighttime routine by getting our melatonin ready for later. In fact, this morning I’m down at the beach, so I got out and just looked toward the sun for a minute to soak it all in. It feels so good, and I always sleep so much better when I do this.

  To recap my flow: drink water, get coffee, have quiet time (journaling, reading, or gratitude), make the bed, and get some sunlight. After that, I would say 80% of the time, I get some movement in. It could be a walk, Pilates, or Bar; it just depends on where I am and what’s going on.

  Finally, I look at the first thing I put into my mouth for a meal. I make sure it is protein and fiber. If you’ve been listening to this podcast for a while, you know I feel those are the most important nutrients for feeling my best. I absolutely eat carbs and fats—I don’t count any of that—I just know that starting the day with protein keeps me satisfied.

  Now, about a month ago, I was at the beach with my granddaughter. I started my day a little differently then. We started our mornings with cinnamon rolls. It wasn’t the "best" fuel, but you know what? Some days you just have to do it. When you’re a grandmother, you want to enjoy that time. That isn’t an every morning routine, and that’s the point. It’s about figuring out the things you can do consistently. Consistency is the key.

  Being intentional about your morning will change your whole day. Try it and see! It doesn't have to be perfect. When I read The Miracle Morning, there were five or six steps, but you don't have to do all of them. Do what works for you. As we evolve and life changes, our routines can change with us. However, I really do think one of the key things you should have is a little bit of quiet time to reflect, be grateful, and just breathe.

  Try not to be in a hurry. If you have to get out the door early, try getting up just a little bit earlier. If you’re rushing around, your day isn't going to go as planned.

  I love hearing from you guys. Do you have a morning routine? Are you able to practice it every day, and what does it look like when you’re traveling? To be honest, I’ve been traveling so much lately that mine isn't as dialed in as I’d like. But come May, I’m going to be at home waiting on my third grandchild, and I’m really going to dial it back in so I can set myself up for success.

  I hope you enjoyed this podcast. If it resonates with you, I’d love for you to share it with your friends and family. If you share it on Instagram, be sure to tag me so I can see it! Thank you for being here. We’ve got a few more episodes coming, and then I’m going to take a break for the summer to soak in the joy of my new grandchild.

  Have a great day, y’all!