The Importance of Morning Routines
The way you start the day is likely to set the pace for the rest of the day. If you start out eager and animated, it will be easier to maintain that state throughout the day. What often makes the difference is what you first say to yourself as you emerge from sleep.
When you begin to awaken and sense your world around you, what are the first words that come to mind? Reflect on the week: how did what you say to yourself first thing set the tone for the day? Notice the qualities of that voice – tone, volume, tempo, hesitations, etc.
For example, if you wake up thinking, “Ohmigod, I have to go to work today” in a discouraging tone, it will likely be more difficult to get out of bed and get going. That attitude is likely to persist for the rest of the day. On the other hand, if you wake up thinking, “Wow!, which of my tasks do I get to tackle first?” with an enthusiastic tone, getting out of bed will likely be easier, and it will take a very unpleasant event to change the attitude of positivity and challenge.
Programming Your Morning: Your Morning Sentence
Here’s a step-by-step guide on how to program your morning:
- 1. Your Desired Outcome:
- Think about how you would like to feel as you start your day.
- 2. Your Desired Self-Talk:
- What words could you say (or sing) to yourself, and what tone and tempo of voice could you use to create that feeling?
- 3. Identify Your Cues:
- Notice what you will see, hear, or feel as you first begin to wake up, and then say (or sing) those words to yourself.
- 4. Check for Objections:
- Notice any objections or feelings of concern that you might have about doing this.
- 5. Satisfy those Objections:
- If there are objections, identify any problems with either the words you choose, or their tone and tempo. Adjust what you say (or sing) to yourself, or how you say it (or both) until any objections or concerns are satisfied. When all aspects are satisfied, it will be something that you are congruent about wanting, and it should occur spontaneously and dependably.
- 6. Rehearse & Test:
- Imagine waking up in the future to test your work. Experience what it will be like tomorrow morning, when you first begin to realize that you are waking up, and notice what happens.
If the morning sentence occurs automatically, you are good to go. If your chosen morning sentence doesn’t happen automatically, rehearse it a few more times just as you begin to wake up. Adjust as needed, adjust the words, the tone, the tempo until you arrive on something that sets your day up for success.
Remember, as an athlete, your mental performance is just as important as your physical performance. Keep practicing these techniques and strive to maintain an open mindset!