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Speaker 1: If you to start to make some of these small changes,

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Speaker 1: incorporate these simple habits into your regular morning routine, I

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Speaker 1: bet you will never look back. Hey, Hurdler's Emily Abody

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Speaker 1: here bringing you another installment of Hurdle Moment from Hurdle Now.

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Speaker 1: This week, I am chatting to you about some hacks

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Speaker 1: that I have implemented into my morning routine. It is

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Speaker 1: no secret that I am a morning person. If you

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Speaker 1: follow me on social media, you see me typically up

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Speaker 1: with the sun and that has shifted just a little

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Speaker 1: bit during quarantine.

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Speaker 2: My morning routine.

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Speaker 1: Since we've started this whole stay at home thing, it's changed,

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Speaker 1: and honestly, it has changed for the better. This experimentation

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Speaker 1: of sorts has actually done me a world of good.

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Speaker 1: And today I am talking you through the four things

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Speaker 1: I am doing differently right now that have actually made

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Speaker 1: me better. They've made me more productive as the day

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Speaker 1: goes on, and they make me just feel good.

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Speaker 2: As always.

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Speaker 1: I'd love to hear from you about what your mornings

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Speaker 1: are looking like or what's working for you as we

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Speaker 1: are spending more time at home, So please hit me

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Speaker 1: up over on social at Hurdle podcast and at Emily

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Speaker 1: Body of course, if you have a hurdle moment of

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Speaker 1: your own to share, or you just want to say hi,

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Speaker 1: you can also always reach me over email.

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Speaker 2: It's Emily at hurdle dot us.

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Speaker 1: And with that, oh, let's get to hurdling.

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Speaker 2: Mornings.

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Speaker 1: They are pretty polarizing either or for the most part,

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Speaker 1: you love them or they're just not your thing and

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Speaker 1: you're the kind of person that needs to have like

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Speaker 1: a gallon of coffee before you can even remotely function. Listen,

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Speaker 1: It's totally okay to be in either camp. But for me,

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Speaker 1: mornings have always been a really special time. It's my

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Speaker 1: time to get my feet under me and get my

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Speaker 1: act together, give back to me before I can show up,

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Speaker 1: not just in my work, but really before I can

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Speaker 1: show up for anybody else, whether that's my friends, my family,

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Speaker 1: or what have you. And like I said, my morning

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Speaker 1: routine has shifted a little bit in Quarantine, and these

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Speaker 1: habits that I have picked up, they have dramatically made

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Speaker 1: my day better. So let's jump right into them.

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Speaker 2: First.

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Speaker 1: Habit not setting an alarm. Okay, so everyone again is different.

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Speaker 1: For some people, not setting an alarm may mean that

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Speaker 1: you're not rolling out of bed until ten or and

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Speaker 1: depending on what your employment situation might be, that could

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Speaker 1: be a bad thing. So for me, though, as someone

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Speaker 1: who used to set a five thirty or five forty

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Speaker 1: ish alarm five forty two to be specific, me not

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Speaker 1: setting an alarm means me at the latest most days,

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Speaker 1: opening my.

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Speaker 2: Eyes around seven am.

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Speaker 1: Now, lately, I've been in this like rollover in my

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Speaker 1: bed at five thirty, think about getting up, don't want

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Speaker 1: to do it, kind attempted to do it, and commit

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Speaker 1: for at least another ten to twelve fifteen minutes to

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Speaker 1: trying to go back to sleep for an hour. So

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Speaker 1: most days I'm actually getting up out of my bed

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Speaker 1: around seven am. With that said, I am a firm

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Speaker 1: believer in room darkening shades. For me, they make a

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Speaker 1: world of difference because without them, I swear that five

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Speaker 1: thirty rollover would happen and I would be up and

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Speaker 1: out know question about it. Without this alarm, I'm naturally

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Speaker 1: waking up. It's nowhere near as jarring. It feels like

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Speaker 1: such a pleasant way to kick things off, and it's

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Speaker 1: really special to really listen to your body and do

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Speaker 1: what you need to get things going. First thing, the

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Speaker 1: second habit that I have picked up that has made

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Speaker 1: a huge difference for me is not sleeping with my

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Speaker 1: phone on my nightstand. Listen, I get it. You want

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Speaker 1: to be connected, just like everybody else all the time.

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Speaker 1: There's so much going on. Here's the thing. I mentioned

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Speaker 1: this in an episode the other day. This has been

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Speaker 1: something that I have wanted to do for e Burr,

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Speaker 1: and it's probably one of the biggest changes that I've

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Speaker 1: made in Quarantine. After years of just hearing how important

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Speaker 1: it is not to sleep next to my phone, I

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Speaker 1: think for so long I was just so worried about

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Speaker 1: that something was going to happen and someone was going

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Speaker 1: to call, or I was going to miss a really

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Speaker 1: important text. But finally I just was It's like, what

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Speaker 1: could be that important? Now without my phone right next

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Speaker 1: to my head, I'm not compelled to check it all

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Speaker 1: the time, and I'm not getting exposed to that blue

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Speaker 1: light that we hear so much about. I mean that

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Speaker 1: blue light. It can inhibit melotonin production, which can reduce

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Speaker 1: both the quantity and the quality of your sleep. And

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Speaker 1: so I just figured now is as good of a

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Speaker 1: time as any to commit to putting it a little

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Speaker 1: bit farther away.

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Speaker 2: So the phone it stays on my desk.

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Speaker 1: It never comes to my bed, and so this really

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Speaker 1: facilitates that whole winding down situation, and it.

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Speaker 2: Feels really great.

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Speaker 1: Now not only am i not sleeping next to my phone,

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Speaker 1: but I'm also waiting until a little bit later in

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Speaker 1: the morning to check it at all. And I'll get

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Speaker 1: to that in just a little bit. The next big

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Speaker 1: habit I have picked up in Quarantine is that, without fail,

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Speaker 1: every single day, the first thing I do is journaling.

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Speaker 1: As you know, I'm a journalist, so I have these

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Speaker 1: things with words, and I've always wanted to be a

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Speaker 1: regular journaler. And I've had like stints of this typically

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Speaker 1: throughout the year. It happens in different ways as well.

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Speaker 1: I was on this one line a day journal kick

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Speaker 1: for a while, which I highly recommend to people who

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Speaker 1: really struggle with keeping a regular journaling practice. But now

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Speaker 1: for the last three months, I guess I'm lost count

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Speaker 1: of how long we've been doing this. I fill out

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Speaker 1: at least one page a day in my journal before

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Speaker 1: I even touch my phone. So I'll wake up, i'll

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Speaker 1: use the bathroom, and I'll immediately come back to my

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Speaker 1: bed before I make it to journal. And some days

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Speaker 1: I do want to go beyond that one page and

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Speaker 1: others the page feels like a total struggle. But taking

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Speaker 1: the time to reflect and always ending the exercise by

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Speaker 1: writing down one thing I'm grateful for or highlight for

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Speaker 1: the past twenty four hours, it just feels great.

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Speaker 2: And also something that.

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Speaker 1: I've discovered is I don't have the most excellent memory,

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Speaker 1: Like I just black out on so many things from

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Speaker 1: when I was younger, and I think about getting older

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Speaker 1: and maybe having children and wanting to talk to them

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Speaker 1: about my life and remember more, and so I just

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Speaker 1: feel so passionately about the importance of taking the time

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Speaker 1: to write things down right now. A common question that

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Speaker 1: I get about journaling is what are you writing about?

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Speaker 1: And honestly, that really depends on the day. I think

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Speaker 1: that there's a great benefit from doing writing prompts, especially

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Speaker 1: on those days where I feel as though I can't

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Speaker 1: fill up a single page. And I have a few

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Speaker 1: different books and journals that offer those to me. The

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Speaker 1: Self Reliant Entrepreneur, which I posted a handful of times

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Speaker 1: in my story. It's a book by John Jansh and

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Speaker 1: then also an old journal from Lulah Lemon. I think

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Speaker 1: it's called one hundred and eight days of Mind philosophy.

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Speaker 1: Both of those have tons of prompts that I can

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Speaker 1: lean into when I just feel a little bit blink.

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Speaker 2: First thing, the worth.

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Speaker 1: And final thing that I've started doing in quarantine every

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Speaker 1: morning that dramatically makes my day better is stretching and

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Speaker 1: PT exercises. Okay, so you don't need to be going

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Speaker 1: through specifically a bad injury to implement this kind of

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Speaker 1: morning movement into your regular routine. Just moving my body

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Speaker 1: in these gentle ways, waking up in a gentle way,

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Speaker 1: it just feels great.

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Speaker 2: And it's funny. Again, this is one of those simple

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Speaker 2: things for me. I do it for twenty to thirty

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Speaker 2: minutes every single day. But I think before I was

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Speaker 2: in just such a rush to get onto the next thing,

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Speaker 2: to get out of the apartment, to get things done

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Speaker 2: so that I could be at my office and start

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Speaker 2: checking off the to do list. And now I'm just

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Speaker 2: taking this time to be more mindful and more present

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Speaker 2: and just intentional. Again.

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Speaker 1: It's just such a nice slow way to ease into things.

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Speaker 1: So I'll journal, I'll make my bed, then I'll come

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Speaker 1: in to the living room. And when I come into

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Speaker 1: the living room, now that is the first time I

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Speaker 1: touch my cell phone. So I get the phone, I'll

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Speaker 1: check it, and I'll then open my podcast app and

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Speaker 1: listen to one of my three.

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Speaker 2: Regular news podcasts.

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Speaker 1: So that's up first the daily or group chat, and

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Speaker 1: I'll put one of those on and I'll start pham

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Speaker 1: rolling and then getting into some stretching and then getting

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Speaker 1: into some strengthening exercises. Not only is it a great

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Speaker 1: way for me to ease into the day, but it's

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Speaker 1: also making my body better for me to go throughout

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Speaker 1: my day and feel better, to feel looser. I'm not

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Speaker 1: going to sit here and ramble off all of the

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Speaker 1: benefits of soft tissue work and strengthening and stretching, but

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Speaker 1: you guys know that there are many. So what better

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Speaker 1: way to start things off than by giving back to

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Speaker 1: yourself physically and mentally. And that's it, those four things,

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Speaker 1: And I just want to reiterate all four of those things.

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Speaker 1: Take less than forty five minutes in the morning, and

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Speaker 1: think to yourself, how much time are you usually or

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Speaker 1: possibly wasting right now when you wake up. I'm not

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Speaker 1: saying that every single part of your day needs to

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Speaker 1: be super efficient, but instead of spending thirty minutes laying

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Speaker 1: in your bed scrolling on Instagram. In those thirty minutes,

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Speaker 1: you could do something for your mind, start something for

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Speaker 1: your body, and get a leg up on the day.

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Speaker 1: Trust me, if you to start to make some of

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Speaker 1: these small changes, incorporate these simple habits into your regular

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Speaker 1: morning routine, I bet you will never look back. I

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Speaker 1: want to hear about what you're doing in the morning,

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Speaker 1: so again, hit me up over on social media. It's

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Speaker 1: at Hurdle Podcasts and of course at Emily a Body

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Speaker 1: Another hurdle conquered.

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Speaker 2: Catch you guys, next time

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Speaker 1: You