Welcome to chew on this 3 65.
Your daily morse of wisdom and wellness with
doctor Tens nia davis.
Your guide on this journey towards a more
fulfilling, balanced
and inspired life. Every day, we dive into
topics that touch your mind, body, and soul.
Offering insights and practical tips to nourish your
entire being.
Whether you're sipping your morning coffee, taking a
break from your busy day.
Or unwinding in the evening, our
conversations are designed to spark reflection,
action, and enjoy in your daily routine.
So let's take this step together towards a
brighter, healthier,
more mindful you.
Get ready to chew on something truly transformative.
Good morning. Good afternoon, or good evening, wherever
you may be in this wide wonderful world.
Welcome back to another episode of Chu this
3 65,
your daily bite of wisdom and wellness.
I am Tan, your guide on this journey,
and today, we're gonna be diving into the
world of morning rituals and how they can
super charge your day. So come on in
friends get close and comfortable in our cozy
part of the internet. I always call our
podcast home where the pot of tea is
on and hot, and our topic of discussions
are warm and insightful.
So as you take some time with me
today to pause, I want to ask you
to go ahead and get that soothing cup
of hot herbal tea in your hand? Because
now we're gonna take a listen to the
question of today. What is 1 morning ritual
you can start today to super charge your
day. Take a moment to reflect on this
question,
consider how incorporating this ritual can transform your
mornings and enhance your overall well being. We're
gonna explore this topic together to see how
we can create powerful
morning rituals.
Alright. As you're chewing on that, let's go
ahead and set the tone for today's
exploration of morning rituals with a simple yet
powerful 3 word quote.
Rise and shine.
Let this be a gentle reminder to start
your day with energy and
intention. Alright. That's gonna take us right into
our topic for today, maximizing
your morning,
rituals to super charge your day. Alright a
purposeful morning routine can set the tone for
the entire day, helping you align with your
personal and professional goals, So go ahead and
find that comfortable spot because we're now gonna
explore how to maximize your mornings for greater
productivity
and well being. I already chose this topic
because my staff and I had such a
dynamic morning this morning. We were all on
just this positive file on his high energy
positive vibe, like none other today, and we
walked in the door and I looked at
1 of my assistants. She said, how do
you feel? I said, I feel great. How
do you feel And she said,
fantastic. I said, that means we're gonna have
a great day on purpose.
So hence we have this topic today.
Alright. So just starting your day with intention
can significantly
impact your productivity,
your mood and your overall well being. A
structured morning routine helps you begin the day
with clarity and focus,
reducing the stress and increasing your ability to
handle daily challenges
You hear that word in their stress. We're
all about reducing stress.
Alright. Maximizing the joy life by reducing the
stress.
And we know that a purposeful morning routine
is essential for overall wellness, including your oral
health. As a general dentist, I'm all about
these healthy radiant, beautiful
happy
smiles. So starting your day with healthy habits
light proper oral hygiene,
hydration, and mindfulness
set a positive tone for the rest of
the day. And additionally, the reduced stress and
increased focus from a structured morning routine can
encourage consistent oral care practices. By integrating morning
rituals into your routine, you can support your
mental,
emotional and physical well being, which will just
ensure a holistic approach to health and putting
emphasis on the power of morning rituals just
leads to a healthier happier you inside and
out.
My 1 insight for resource I have for
you today on this topic.
I have this book in hand
titled the miracle morning.
The not so obvious secret guarantee to transform
your life
before 8AM.
This is by Hal El,
I have another book by him, and I've
also mentioned him before in previous episodes, but
this book, I really, really like to get
me going and keep me pumped and focused
and intentional about having a great day. The
title again of this book is the miracle
morning the not so obvious secret guarantee to
transform your life
before 8AM
by hal A,
and for those of you who are much
like me.
I wake up at 5AM in the morning
with that meditation to actually get out of
the bed and put my feet on the
floor and get going by 05:30.
Yes. Please do check this book out. I'm
gonna leave a summary of this book. On
tanzania near davis dot com, feel free to
go over and check out that summary. If
you have not read the book. If you
have read the book and just need to
refresher, Again, go right on over and check
out the summary,
give me a day or so to go
ahead and post that, but it will be
up within the next 2 days.
Alright. This book, I chose it because it
outlines a powerful morning routine that includes practices
like meditation,
affirmations,
visualization, exercise, reading and journal. And all of
those I have discussed here on chu on
is 3 65.
They're all my favorites.
And just by understanding the importance of a
morning routine, we can start our days with
purpose and positivity.
Alright. Now let's explore some essential morning rituals
that can help super charge your day.
A start with hydration. I keep a bottle
of water right by my bed that I
just turn up right in the morning when
my feet hit the floor. That's the first
thing that goes into my body is water.
So hydration is number 1 on the list,
start your day by drinking a glass of
water to re hydrate your body after a
night's sleep
adding lemon can boost your metabolism and cleansed
your system.
Number 2, mindfulness or meditation, I could've put
this first because before I really get my
eyes open in the morning. I do meditation.
So spend a few minutes in mindfulness or
meditation to center. Yourself set a positive tone
for the day. I have mentioned in other
episodes, what I tend to do, I need
to be up by 05:30 and out of
the bed, So I'll set my alarm to
go off at 5, and that gives me
that 30 minute window to just prepare my
mind
and my body. I can even stretch a
little bit in the bend. To get ready
for the day, and that leads me to
number 3, exercise,
engage in some form of physical activity, whether
it's a quick workout yoga or morning wong
or a nice stretch to get you loose
up and ready to go for the day.
Exercise, boost,
energy levels and enhances mood.
So 4 is healthy breakfast, feel your body
with a nutritious breakfast that includes protein,
healthy fats and complex carbohydrates for those of
you who eat breakfast. For me, I do
intermittent fasting. So my breakfast will really be
a brunch because it starts at 12 at
noon, but regardless whether you are fasting like
myself during intermittent fasting.
Or you actually eat in the morning, just
make sure it's nice and healthy, and you
have that protein healthy fats and those complex
carbohydrates.
And number 5, planning and goal setting. Take
a few minutes to review your goals and
plan your day.
Prioritize tasks and set clear intentions for what
you want to achieve. And this for me
starts the night before, that planning. I usually
jot it down. I have my ipad that
I have my pencil to, and I'll will
just jot down in the notes section what
I plan to do for that next day
so that I know my day can go
really nice and smoothly even when I hit
pitfalls,
I can rebound and have that great moment
of resilience and get right back into my
day and ensure that I'm going to have
a very nice day.
Now number 6,
affirmations and
visualization. This is to use positive
affirmations and
visualization techniques to cultivate a success oriented mindset
and visualize your goals. Alright. That's number 6.
Number 7, reading or learning,
dedicate some time to reading or learning something
new. This can stimulate your mind and inspire
new ideas,
And number 8, gratitude practice
reflect on what you're grateful for to foster
a positive and appreciative mindset.
Alright. So those are some essential morning rituals
that you can apply just by incorporating these
rituals into your morning routine it can help
you start the day with energy, focus and
a positive outlook.
Now, while these rituals are effective, it is
important to customize your morning routine to fit
your personal preferences and lifestyle. I have some
tips for you. For creating a routine that
works for you.
So if you wanted to be successful and
make sure it works for you. Number 1,
identify your goals
determine what you want to achieve with your
morning routine? Is it increased productivity,
maybe better health,
or perhaps a more positive mindset.
And then once you establish that, number 2,
I want you to start small, begin with
a few key rituals and gradually
add more as you get comfortable.
This will prevent being overwhelmed, and it would
also help you build a sustainable routine.
And then 3 consistency is key, aimed to
follow your routine consistently
to establish it as a habit.
Even small,
consistent actions can lead to significant results over
time. Number 4, be flexible
keep in mind life happens, like I just
said, even though I plan, there are pitfalls
that will come up in the day.
So life happens, and sometimes your routine may
need to be adjusted, so please be flexible
and adapt your routine as needed
without feeling discouraged.
Remember, have love grace and gratitude
to say those 3 words when you get
into those pitfalls, That's what I do. Love
grace gratitude. And that's my affirmation. That's my
mantra, sometimes throughout the day. I have to
use that And number 5, evaluate and adjust,
regularly
evaluate the effectiveness of your routine and make
adjustments to ensure it continues to meet your
needs and goals.
So by customizing your morning routine, you can
create a powerful start to your day that
aligns with your personal as well as your
professional goals.
Alright now,
I would love to hear from you my
amazing listeners here aren't you on this 3
65,
What morning rituals do you practice? And how
have they impacted your life? And your day?
What challenges have you faced in establishing your
morning routine and how did you overcome those
challenges?
Please share your stories and your tips with
me go to tan davis dot com, or
you can scroll to the bottom of your
episode of this episode, and you should be
able to leave some comments or remarks And
so I would love to hear from you,
and I would love to learn from you.
So let's inspire each other to create powerful
morning routines.
Now before we go any further, I have
my inspirational quote for you to reflect on,
and here it is by Lewis Hay.
Excuse me, I wanna say Louise. Hay.
And it reads, how you start your day
is how you live your day. How you
live your day is how you live your
life. Alright? You follow that sequence there. Very
powerful.
I wanna give that quote to you again.
How you start your day is how you
live your day, how you live your day,
is how you live your life, and this
is by Louise. Hey.
Alright, Friends today, I'm just stopping by to
encourage you to start or enhance your morning
routine. I want you to try 1 of
the rituals that I discussed and notice how
it impacts your day.
Let's work together. To create mornings that super
charged our lives and where we can live
a wonderful day, a wonderful life on purpose
and with purpose.
Alright. Thank you. For that for following along
with me on that. Let's go right into
our journal segment for today. And with these
journal segments, if you're new, I'm just inviting
you to take some time for intros inspection
and journal.
This is where you get to reflect on
your morning routines
and how it supports your well being because
it can provide valuable insights and inspire positive
change.
I have 3 engaging prompts to get you
started? Don't you hesitate to pause podcast after
each prompt to give yourself some more time
to write With that, let's go ahead and
dive on into our first prompt, assessing your
current routine. Think about your current morning routine.
What activities do you typically do and how
do they make you feel? Alright. Now pick
that pin up and write about what works
well and what you might want to change.
Now we're going into prompt number 2 designing
your ideal morning.
Now imagine
your ideal morning routine.
What rituals would you include and how would
they support your personal
as well as your professional goals?
Now put that pen to paper and write
about your vision for a morning routine that
super charges your day.
And now we're gonna move to our prop
number 3, our final prompt, creating an action
plan.
For this, I'm asking you to reflect on
the steps you will take to create or
enhance your morning routine.
What specific actions will you take?
And how will you ensure consistency?
Alright. Now let that ink flow and right
about your plan for implementing and maintaining a
powerful morning routine.
Alright. My friends that is gonna conclude our
journal segment for today.
Again, thank you for taking the time to
reflect a journal with me today.
Embracing morning rituals can lead to a more
productive and fulfilling life I truly hope these
prompts help you to gain clarity and motivation
to design a morning routine that supports your
well being. And remember, your journal is a
personal space for exploration and growth. So keep
writing and keep discovering
also keep maximizing your mornings and let them
guide your journey to wellness. With that, my
friends, I'm gonna say happy journal.
Again, I always pour out my deepest gratitude
in abundance to each and every 1 of
you who follow me and tune in to
chew on this 3 65.
I appreciate you deeply,
and particularly thank you for following me and
joining me on this exploration of warning rituals.
Keep maximizing those mornings, keep living a life
full of purpose and remember
until we meet again on the very next
episode Keep chewing on the good stuff.
And that wraps up another day with chew
on this 3 65.
Thank you for sharing your time and your
spirit with us. Let's continue to inspire to
challenge
and to support each other. Because together, We're
not just surviving the days, we're thriving in
them. If you enjoyed our time together. Please
share this podcast with friends and family, and
don't forget to subscribe eye for your daily
bite of wisdom.
Until tomorrow, keep chewing on the good stuff.
Stay curious,
and as always, I be kind to yourself.