Mornings can be a real challenge, right? Getting everyone ready and out the door is no small feat. But here’s the good news – we can tweak our morning routines without adding more stress to our lives. I’ve got your back with some simple changes that can make a big difference in how you feel throughout the day.

Cortisol

Let’s talk about cortisol – that stress hormone that likes to flood our bodies and bring along a whole bunch of not-so-fun symptoms like fatigue, brain fog, and more. Burnout isn’t a weekend creation, and it won’t magically disappear over the weekend. It’s a journey, but there are habits and routines we can adopt to optimize our burnout recovery.

The Power of Mornings

I get it; mornings can be tough. Today, I woke up feeling a bit off because my husband Jeff has been away, and my dogs are not handling it well. The early morning scratching at my bedroom door? Not exactly a recipe for a peaceful wake-up.

Before I delved into studying the nervous system, I’d spend my mornings doing things that didn’t contribute to feeling better or more rested. And guess what? Many of us are unintentionally sabotaging our burnout recovery, messing with our nervous system, and spiking cortisol levels without even realizing it.

5 Common Morning Mistakes

1. Wake up and scroll your phone: If your phone is your morning companion, it might be time to reconsider. Jumping on social media or diving into emails right away can expose you to stress-inducing information, especially when cortisol levels are already high. Instead, create tech-free zones and times to foster mindfulness and better stress management.
2. No morning sunlight: Exposure to natural light in the morning helps regulate melatonin production, promoting alertness and well-being throughout the day. Try to spend some time outdoors early in the day, whether it’s a morning walk or simply enjoying breakfast by a window. For those in winter, consider using red light or a SAD light to mimic sunlight.
3. Drinking coffee on an empty stomach: Coffee is a lifesaver, but consuming it on an empty stomach can temporarily elevate cortisol levels and impact blood sugar. Be strategic about your coffee consumption – pair it with a balanced breakfast or wait until after you’ve eaten to avoid potential issues.
4. HIIT workout or no movement: While HIIT workouts have their place, be mindful of their impact on stress hormones. Balance your exercise intensity with resistance training, mobility exercises, or active rest days. Pushing yourself too hard, especially when feeling anxious or burnt out, may not be the best move.
5. Skipping breakfast: Moms, I see you putting everyone else first! But skipping breakfast can activate the body’s stress response and trigger cortisol release. Have a balanced breakfast regularly to support regulated blood sugar and cortisol rhythms. It doesn’t have to be complicated – keep it simple and consistent.

Feeling overwhelmed? Don’t worry; you don’t have to change everything at once. Pick one or two things to tweak this week – maybe it’s making a quick, balanced breakfast or setting aside phone-free time in the morning. Every small change counts, and it’s a win for your well-being. Here’s to happier, healthier mornings, and a step closer to a more balanced and energized life. You’ve got this! 💪🌞

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