‘Seize the day’ with five-step morning routine

BY GAVIN PATRICK

Sports Editor

Ever heard the saying, “Life is what you make it?” It’s a way to inspire us to make good choices and consider the consequences of our actions, positive and negative, before deciding if a choice is worth it.

Well, it’s hard to make a distinction like that when we first wake up. Usually, it takes a minute or two for our minds to wind up in the morning (just like I’m winding up into this story). But time waits for nobody, and the decisions we make start from the moment we arise every single day.

I’m convinced that the older we get, the faster we perceive time, so we need to have a plan to slow that perception – or to, conversely, accelerate our actions. That’s why I’ve devised a five-step morning routine to get us in an attack mindset.

Now, what is an attack mindset? It’s all about being in the moment and not waiting for the moment to come to you. When an opportunity comes, you take it. Don’t stall – fight the stillness.

We wake up every day in a stillness, one that had (hopefully) gone on for hours. But all of a sudden, the morning arrives, and it’s time to move. That can be a sharp twist for our bodies to handle. That’s why the tendency is to drag ourselves into the day rather than snap into it. This list is designed to sharpen those edges.

I’m not trying to make you a morning person; I just want you to get your day started on the right foot. Let’s seize the day, not snooze it.

With that said (and right on cue), let’s dive in with step one.

Step one: Don’t press snooze!

The worst thing you can do to your day is delay it. We’ve all been there – when the alarm tells us it’s time to get up, but our body feels oh so comfortable glued to the bed, and the last thing we want to do is ruin this beautiful moment.

Well, as I said, time waits for nobody, and the more time we spend lying in bed, the more time we waste to do things that matter. There’s an old adage that whenever you’re relaxing, someone else is working; that couldn’t pertain more to this lesson.

Step two: Exercise

Once you get past the wave of stillness, get your blood pumping with a workout. As much as we may avoid the topic, it rings true every time: Exercise is crucial to our mental and physical health.

Besides the physical benefits, our brain responds to exercise by releasing “feel-good” chemicals, such as endorphins and serotonin. In life, we should want nothing else but to feel good about ourselves; exercise is a good way to start.

The proof is in the pudding. I know it sucks to “feel the burn,” but wait ‘til you catch your breath or get cleaned up, and you’ll see what these so-called experts mean.

It doesn’t matter how you exercise – as long as it’s real exercise, meaning some physical activity that gets your heart pumping. Whatever floats your boat, do it. Just remember…

Fight the stillness.

Step three: Eat a healthy breakfast

Hopefully those first two steps get you in the attack mindset discussed up top, so carry that energy into your diet.

Don’t cancel out the work you just did with a donut. Big no-no. Some people like to reward themselves after a workout with junk food; you need to fight that temptation.

Instead, feed your positive momentum with these four food groups: protein, grains, fruit and dairy. And don’t forget water – lots of water. (Google Gatorade’s “Sweat It To Get It” campaign. It’s all about replenishment at this stage.)

If I could advise you on the perfect meal, I would, but there is no such thing. I would start, though, with two things: eggs and milk.

In terms of breakfast foods, eggs are the most efficient source of nutrients you can get, with high-quality proteins, essential vitamins, minerals and healthy fats in just 78 calories a pop. Eat them however you want, just don’t tarnish their essence. (Go easy on the butter and salt.)

Pair a couple eggs with a glass of milk, another excellent protein source with essential vitamins and calcium, and you have a strong start. All that’s left is fruit and grains. You may not be hungry to fill all four, so don’t overeat. Just make sure to get all four in at some point in the day.

Step four: Find inspiration with a show or music

It’s important to make time for the person you already are, especially if it’s a pain getting through the first three steps.

This is the pick-me-up step. Do something that puts you in a good mood. Start by answering one question: What gets you out of bed in the morning?

Some people watch a particular newscast because they get a kick out of the people hosting the show. Others I see walk around campus with their AirPods in, using their favorite tunes to harness their focus. Your style runs the show here. TV shows and music are merely practical suggestions.

I like to combine this step with the previous one and eat breakfast while watching ESPN’s morning talk show “Get Up.” (See my title for explanation.) It’s all about channeling a positive attitude and finding inspiration to attack the day.

I look forward to this step every night before bed. But you have to earn it. Your initial actions must come from within before bringing a boost from an outside source.

Step five: Devise a plan for the day

This is the time to straighten out your priorities. Sometimes, I make a checklist in my Notes app of things I want to accomplish in the order of most importance. Mental plans can exist, too, but it’s still helpful to fire off your tasks into bullet points.

Making a step-by-step guide helps declutter what can seem insurmountable and put it into perspective. Now, you just have to stick to the script and focus on the task at hand. (Your phone can wait.)

It’s important to discipline yourself in a way that squashes procrastination, breeding progress instead of stillness. There’s 24 hours in a day. That’s more time than you think, and it needs to be taken advantage of.

Hopefully, this five-step guide gives you a clearer understanding of how to manage your morning. I’m no expert, and we all learn along the way. But life isn’t so bad once you put pen to paper.