How to Establish a Wake Up Routine for Autoimmune Warriors

Feb 18

I used to be a morning person. Waking up early was no problem for me -- until the pandemic, and I slowly became a ‘not-morning’ person. I hit snooze more times in 2020 than I have in my entire life. And sometimes, I would just skip the morning all together.

I could never gather up enough willpower to just get out of bed and get going. “I just need more motivation,” I would think to myself. And if I didn’t have it, I would quickly go down a rabbit hole of negative self-talk - not a great way to start your day when you are already lacking in the positive vibes category.

Here’s the funny thing about motivation - it never just comes, you have to create it. Motivation is built from action, repeated action.

It wasn’t the motivation I was lacking in the morning, it was an action.

So I decided to add in Morning Water, something just exciting enough to look forward to. And it was a simple enough action to help me get out of bed. And when this became easy, I added a planning session with my Daily Planner. And then I added 5 minutes of mindful breathing. And before I knew it, I had unknowingly created a ‘wake up’ routine, and I was starting my days with a little more ‘umph.’

If getting out of bed is a constant losing battle, a wake up routine might just be the thing to put some pep in your step.

A ‘wake up’ routine -- a set of actions you take to begin your day -- is the foundation for quality self-care.

There can be a lot of pressure around a ‘morning routine,’ especially if you are not a morning person. If you don’t do your predetermined actions in the morning, you feel like you’re starting your day with failure.

But with a ‘wake up’ routine, you can do it anytime you wake up. It takes the pressure off having to do it in the morning. And it is much more inclusive of each person’s needs for starting their day.

Set the stage

The first hour after you wake up is the most important in terms of setting the tone for the rest of your day. (Not always -- you can turn any day around -- but most of the time it is.)

However, if you’re like the majority of people, the first thing you do in the morning is likely check phone notifications. Yep, guilty here as well.

So I am sure you’ve experienced seeing a text, post, or email that triggers a negative emotion. And that sends your mind into a spiral of negative thoughts. And before you know it, everything has become an annoyance.

Or maybe you’re a snooze hitter and you accidentally snoozed one too many times. Now your morning is off to a late start. And your entire day is a frantic mess.

No matter the reason, stress is a breeding ground for inflammation and autoimmune flare-ups. Once the stress is on, it’s hard to turn it off - everything else is heightened.

This is why that first hour is so crucial; it sets the stage for how you experience everything that follows.

Where the mind goes, the body follows.

Whatever your state of mind, that is how it communicates to the rest of your body. When your mind is calm, it tells your body to be calm. When your mind panics, whether from on-going stress or an acute trigger, it tells your body to panic.

Check out this blog post explaining a bit more on how the body responds to stress.

While there may not literally be any danger, your mind registers stress as such, regardless of the level. And your body responds by turning on the sympathetic nervous system, also known as the ‘fight or flight’ response. This survival response gets you out of truly dangerous situations or gives you the extra energy and focus to meet an upcoming deadline.

It’s an incredibly useful system. But when it is left on for too long, inflammation starts to settle in. That inflammatory response, if not cleared, will produce a feedback response for your sympathetic nervous system to stay on and your parasympathetic nervous system, the ‘rest and digest,’ to stay off. And this is when flare-ups happen.

Don’t worry, one bad morning will not necessarily be the cause of an autoimmune flare-up. But consistently starting your day with stress causes more damage than you might realize. It’s the repetitiveness that adds up.

Thankfully you don’t have to be on a tropical island for you to have a joyful morning. (Unless you’re already on a tropical island, in which case, can I join you?)

A wake up routine can help you feel in control of your time, decisions, and most importantly, your emotions.

And the best part, the more you do it, the easier it gets. This is called synaptic pruning. Your brain lays down new neurons to support your habits. This is why it can be hard to change your current behaviors. But it is also great news for implementing new ones. The more you do it, the stronger your brain gets, and the easier it will become to do.

Just be careful about being sooo excited to wake up that you don’t fall asleep. I’ll save the impact of sleep deprivation for another day.

Create Your Wake Up Routine

With a wake up routine, there’s a world of possibilities. Think small and easy actions that will guarantee you start with a win. And of course, make it fun, something you will look forward to in the morning.

Maybe it’s as simple as setting out your favorite mug the evening before. Or perhaps it’s a fresh new journal to start your day with a few intentions. New walking shoes? Take 'em out for an early stroll while you listen to your favorite podcast. It can even be a new beauty routine you’ve been wanting to try - Gua Sha anyone?

Here’s a quick demo video on a Facial Lymphatic Drainage, which is a game changer for any day you wake up with an autoimmune flare-up.

Hopefully your wheels are turning and you’re thinking, “What would make me excited to get up and start my day?” There’s really no wrong or right answer here. Except that snooze button.

Regardless of the actions you choose, there are a couple of do’s and don’t that I believe are important for creating a routine that is supportive of your overall well being.

Do’s

Identify small action items that would help you to wake up and get going.
Examples:
1. Brush your teeth (hopefully you already do this one)
2. Practice deep breathing for 3 minutes
3. 7 minute stretch routine
4. A cup of Morning Water (recipe below under ‘Resources’)
5. 10 minute walk
Add in items that foster excitement
Examples:
1. A fun mug paired with a new coffee or tea routine
2. A fresh journal to write in
3. A new book to read
4. A new make-up routine (this has been my go-to recently after purchasing a couple of new make-up items)
Start with a habit stacking list that is easy and simple to implement. The simpler the better. Remember the synaptic pruning from earlier? This is where you can take advantage of the current synaptic connections you already have. You might not even realize that things like remembering to take a daily shower, driving your car to work, or even walking are all examples of mastered synaptic connections - things you don’t even have to think about anymore.
And a great way to make use of those connection is by pairing a new, desired habit to an old one. Use the formula “After I do _______, I will do _______.”
Examples:
1. After I brush my teeth, I will take 5 deep breaths.
2. After I pour my coffee, I will set three intentions for the day.
3. After I eat my breakfast, I will take a 5 minute walk.
Stay off of your phone for the first hour after you wake up.
Start your day with a deep breath of gratitude before your feet hit the floor.

Don’ts

Do not force yourself to wake up at an unreasonable (for you) hour.
Do not pick activities that make you cringe.
Example: A 6:00 run if you hate running and/or 6:00 a.m.
Do not get overly ambitious when you are first starting to implement a wake up routine. Keep it easy. Keep it simple. Master one action item at a time.
Do not check text messages, emails, social media for the first hour after your wake up. I’m serious. Stay off your phone.
Do not allow a negative thought or feeling to dictate your entire day. Interrupt that thought or feeling with, “Is this true?” And then redirect accordingly.

My Personal Wake Up Routine

Below is a simple wake-up routine that helps me start my day with a refreshed mind and body.

When I wake up I take a deep breath before slowly rolling out of bed. I then go to the bathroom and brush my teeth. I follow that with either Gua Sha (facial lymphatic drainage) or a whole body lymphatic drainage. This takes about 1-2 minutes. I then go to the kitchen (after scratching my dog’s belly a few hundred times) and turn on the kettle to heat up water for Morning Water and Tea. After I pour my tea to let it steep, I grab my Daily Page planner and write down my To Do’s and scheduled appointments, while I drink my Morning Water. And then I sit down to read or journal for a couple of minutes while I sip on my tea.

This is the first hour of my day. It’s not super fancy or exciting. But I have come to learn that a gentle wake up routine is what helps me be my best.

For some of you, you might prefer to wake up with a short movement routine and a cold shower. Everyone is different. What is not different is that uncertainty creates stress. So take control of your day, your time, your emotions with a simple wake up routine.

Structure Your Own

Need some help structuring your wake up routine? I have provided some examples that will stimulate all the feel good vibes in your brain.

Start with an affirmation.
1. “Today I am at peace going at my own pace.”
2. “Today I will show up for myself.”
3. “Today is MY day. I claim my own power.”
Journal the good things. Grab a journal and pen and take 5 minutes to write down the things that are going well in your life. And include a couple of things you hope to go well - never underestimate the power of a good intention.
Smile at yourself in the mirror. Okay, I know this one might feel a little silly but this simple, yet powerful tool, has the capacity to turn your entire mood around. And therefore change the direction of your whole day. Truth time - I actually do this every morning after I finish putting on my make up. Sometimes I even give myself a little wink.
Put on some tunes. Find an up-beat playlist and play it while you get ready for the day. Need a little slower start? Put on some classical music in the morning. Really, the options are endless. Set the mood with music you like.
Go outside and let the sun warm your face while you take a couple of deep breaths. This is an excellent practice especially if you already take your dog out in the morning.

What is your favorite way to wake up? Let me know in the comments below!

Cheers to a great wake up! *Raises morning water glass.

Resources

Below are a few resources that are a part of my wake up routine.

Morning Water