Pause, observe a DEEP breath. Do you start your day in a positive way? No, not having the "positive vibes only" mindset, but practicing habits that contribute to you maintaining optimal mental, physical, and emotional wellbeing. In this episode, Nick and Ray close out our month-long conversation on cultivating the 3rd pillar of our Sustainable Self-Care System, our morning routine. They share 5 habits we can consider adding to our morning routine that will help us start our day in a positive way.

Some of the habits options offered up in this episode will be ones we have recommended before, like sitting in stillness [mindfulness] and drinking water. Others will be new approaches to keeping our energy aligned with our values and goals, like setting an intention for the day and defining our top 3 most important tasks [MIT's].

Use what you learn in this episode to define what you want your morning routine to look like for this season of your life. Remember, this is a living routine so it's okay to make adjustments to it over time. This is why having a systematic way of measuring how the habits you practice influence your quality of life is so important. As you change, you can make more informed decisions about what habits in your life you can change to stay in alignment with your values and goals.

If you have any questions or comments about what you hear in this episode, drop them in the comment section of our YouTube, or email us at [email protected].

Let's learn and grow together!

Balance Period Resources:

Subscribe to the Mindful Monday Newsletter: https://balance-period.ck.page/a5703dcd32

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Get some Mindful Merch: https://shop.balanceperiod.com/

Access more resources: https://linktr.ee/balanceperiod

Sustainable Self-Care Discounts [Paid Links]:

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Balance Meditation App - https://www.balanceapp.com/referral-text

FITINDEX Smart Scale - https://amzn.to/3FsBjV1

Pause, observe a DEEP breath. Could you use a message of encouragement during this season of your life? In this episode, we welcome Renay Achille to the show. She is a mom, caregiver, author, and fellow member of our Patreon Community. Renay shares her story of how cultivating a morning routine to prepare herself for the uncertainty associated with caring for her mother, birthed her first published book, Messages From The Master. She also shares her current morning routine and a powerful message to encourage you to embrace what makes you unique.

We have had family members as guests on the show before, but getting an opportunity to highlight our mother is extra special. Without her, there would be no Balance Period. The story she shares with us in this episode is powerful, especially for those of us who are experiencing uncertain times. Her ability to maintain a present perspective and stay disciplined with keeping her cup full now has her in the position to reap the harvest of the seeds she sewed years ago.

Regardless of where you are in life and what circumstances you currently face, you have an opportunity to grow depending upon what you believe about yourself and the habits you choose to practice. Use what you learn from this episode to continue to develop a morning routine that promotes your well-being so you can keep your cup full and recognize the full worth of your life.

Here is where you can purchase Renay's book: Messages From The Master [LuLu] | Messages From The Master [Amazon]

Ways to support Balance Period:

Subscribe to the Mindful Monday Newsletter: https://balance-period.ck.page/a5703dcd32

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Get some Mindful Merch: https://shop.balanceperiod.com/

Access our resources: https://linktr.ee/balanceperiod

Sustainable Self-Care System Discounts [Paid Links]:

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Balance Meditation App - https://www.balanceapp.com/referral-text

FITINDEX Smart Scale - https://amzn.to/3FsBjV1

Pause, observe a DEEP breath. How do you manage your morning routine? In this episode, Nick and Ray continue our month-long conversation on developing the third pillar of our Sustainable Self-Care System, our morning routine. They offer 3 tips we can use to better manage our current routine so we can align the habits we practice to start our day with our values and goals. They also highlight the value of prioritizing time for peace in the morning and how that can help us more mindfully manage our energy throughout the day.

What did you learn from tracking the first hour of your day? You will now be able to take what you learn to more intentionally manage how you start your day! Remember, you can only manage what you measure so expanding your awareness of how you currently spend your time positively impacts your ability to manage your morning routine.

Have you taken accountability for your quality of life? If not, now is the time to do so. You are responsible for making sure your cup is full, period! It may not always be easy, but taking accountability will give you the freedom to create the life you really want while keeping the habits you practice aligned with the person you want to be.

What brings you peace? Starting your day in a peaceful way supports your ability to show up as the person you want to be throughout your day. In a world where so many things are out of our control, it's important that we prioritize our peace on a regular basis.

If you have any questions, leave them in the comments section of our YouTube [https://www.youtube.com/channel/UCSzcXtW3S10KZzK5TYLgD9A] or email us directly at [email protected].

Let's learn and grow together!

Pause, observe a DEEP breath. How do you spend the first hour of your day? In this episode, Nick and Ray begin to discuss the third and final pillar of our Sustainable Self-Care System, our morning routine. They focus their attention on highlighting the connection between the habits we choose to practice in the morning and the ripple effect they can have on the rest of our day. Each of them shares how they spend the first hour of their day and the experiences that influenced their adoption of a morning routine.

Challenge: For the next week, track how you spend the first hour of your day.

You can keep track of your morning activities in your written journal or in the notes app on your phone [we recommend using your phone!]. By measuring how you currently spend your time, you will be able to use the data you collect to make more informed decisions about adjustments you can make that will support you feeling good so you can function at your best! As the month progresses, we will be offering up a variety of ways you can spend your time in the morning that promote peace, mental clarity, and higher energy levels.

Remember the second and third steps of the B.A.L.A.N.C.E. Blueprint [Self-Acceptance & Self-Compassion] as you reflect on your morning activities. When you accept yourself for where you are on your journey and choose to respond to yourself with compassion, you create an environment where you can embrace the changes necessary for you to adopt more empowering morning routine habits.

Please be sure to rate our show and leave a review ff your listening platform allows. Visit our YouTube page to leave questions or comments that arose from anything you heard in this episode! [https://www.youtube.com/channel/UCSzcXtW3S10KZzK5TYLgD9A]

Let's learn and grow together!

Pause, observe a DEEP breath. How do your mid-day habits influence your quality of sleep? In this episode, Nick and Ray conclude our month-long conversation about developing the 2nd pillar of our Sustainable Self-Care System, our mid-day routine. In addition to sharing more details of their own mid-day routines, they also offer up 3 habits we can begin to cultivate during the day that will incrementally improve our quality of sleep.

Each of the habits discussed is from the perspective of expanding your awareness of how each practice influences your quality of sleep and overall quality of life. How much caffeine do you consume a day and when in the day do you consume it? How much time do you spend outside exposing yourself to natural light? When do you eat your last meal of the day and how big is that meal? Answering these questions for yourself and referencing the insight provided throughout this episode will put you in the best position to know if you have room to make adjustments to your current routine.

The goal of creating a mid-day routine is to prioritize time during your day to participate in activities that fill your cup and support you in maintaining optimal mental, physical, and emotional wellbeing. Any recommendation we make on this show is designed to expand your awareness in a way that allows you to make more informed decisions about how you manage your energy. You are responsible for your quality of life so it is up to you to collaborate with your primary care physician before you make adjustments to your routines.

Remember, you don't have to be perfect in order to be great! Be patient with yourself and be kind to yourself as you travel along this journey of becoming the change you want to see in your family and in your community.

If you have any questions about what you heard in this episode, please leave them in the comment section below or email us at [email protected].

Let's learn and grow together!

Pause, observe a DEEP breath. How mindfully do you move your body? In this episode, Nick and Ray discuss how we can be more intentional with our movement as we develop the second pillar of our Sustainable Self-Care System, our mid-day routine. They talk about the benefits of incorporating more movement into our day and how it can contribute to us living a happier and healthier life. They then provide 5 practical ways we can begin to add more mindful movement into our day so we can feel more energized and be more engaged in moments that matter the most.

Remember, taking accountability for the quality of your life isn't just beneficial for your wellbeing. It also ensures that you are setting the best example possible for our next generation to know that it's important for them to do the same!

The leading cause of death in the US is heart disease. Although we are unable to change some risk factors — such as family history, sex, or age — there are lifestyle changes we can make to reduce our risk! One, in particular, is incorporating more physical activity/exercise into our daily lives. It's recommended that we participate in 30-60 minutes of physical activity each day. If you have been inactive for a while, be sure to consult with your primary care physician before diving into a new workout routine!

The 5 options we provide in this episode range from parking farther away from your desired destination to moving during commercials. These recommendations are centered around being able to sustainably add more movement into activities you are already performing each day. Just like everything we discuss on the show, it's up to you to find what works best for you! If you have a pre-existing condition that limits your ability to do anything we suggest, don't try it. Consult with your primary care physician and collaborate with them on a way you can begin to move more.

Developing a new habit may be a simple process, but it is not easy. Remember to be patient with yourself and kind to yourself as you travel along this journey of cultivating the habits in your mid-day routine. Start small, and focus on consistency.

If you have any questions or comments regarding what you heard in this episode, please email us at [email protected]!

Let's learn, move, and grow together!

Pause, and observe a DEEP breath. How do you manage your mid-day routine? In this episode, Nick and Ray discuss how we can continue to cultivate the 2nd pillar of our Sustainable Self-Care System, our mid-day routine.  They offer 3 simple ways we can more effectively align the habits we practice during the day with our values and goals.

Download the free Energy Management Guide referenced in this episode: Download Here [https://balance-period.ck.page/742a74403a]

If you have any questions, please email us at [email protected]

Let's learn and grow together!

Pause, observe a DEEP breath. How often do you check-in with yourself? In this episode, Nick and Ray discuss the value of checking in with ourselves and how this practice connects with the second pillar to our Sustainable Self-Care System, our mid-day routine. They share the specifics of how they check-in with themselves and how we can begin to cultivate this habit in our lives today.

Remember, how you feel matters! Checking in with yourself will expand your awareness of what you're feeling so you can more effectively give yourself what you need when you need it.

Let's learn and grow together!

Pause, observe a DEEP breath. Are you willing to commit to consistent sleep? In this episode, Ray discusses one of the keys to continuing to develop our evening routines, making the commitment to invest our energy to getting consistent sleep. He shares 3 ways we can execute on improving the quality of our sleep for the remainder of 2022 and beyond.

Remember, you are unable to fill anyone else's cup if your cup is empty, and getting high-quality sleep is a simple way you can contribute to your cup filling up.

Sustainable Self-Care System Products & Discounts [Link in Bio]

Let's learn and grow together!

Pause, observe a DEEP breath. Are you the author of your life? In this episode, we welcome Devin Scott to the show. Devin is the Chief Visionary Officer [CVO] of Athlete 2 Entrepreneur, an organization here to help retired and transitioning athletes find their purpose. He shares his story of finding his identity after retiring from a successful football career and why he chose to become an entrepreneur. He also shares one of the habits he practices to help him get higher quality sleep on daily basis.

If you are a former athlete or know a former athlete, be sure to check out what Devin has going on! Details below:

Instagram: @devindscott

Website: www.a2elive.com

Facebook: @FreedomFinders317

Remember: The stories we share on this platform are here to remind you that regardless of where you are on your journey, you have the opportunity to take accountability for your quality of life and align the habits you practice with your values and goals. Use what you hear in this episode as motivation to stay consistent and disciplined as you continue to incrementally improve your quality of life.