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Welcome to chew on this 3 65.

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Your daily morse of wisdom and wellness with

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doctor Tens nia davis.

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Your guide on this journey towards a more

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fulfilling, balanced

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and inspired life. Every day, we dive into

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topics that touch your mind, body, and soul.

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Offering insights and practical tips to nourish your

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entire being.

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Whether you're sipping your morning coffee, taking a

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break from your busy day.

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Or unwinding in the evening, our

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conversations are designed to spark reflection,

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action, and enjoy in your daily routine.

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So let's take this step together towards a

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brighter, healthier,

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more mindful you.

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Get ready to chew on something truly transformative.

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Good morning. Good afternoon, or good evening, wherever

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you may be in this wide wonderful world.

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Welcome back to another episode of Chu this

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3 65,

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your daily bite of wisdom and wellness.

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I am Tan, your guide on this journey,

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and today, we're gonna be diving into the

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world of morning rituals and how they can

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super charge your day. So come on in

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friends get close and comfortable in our cozy

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part of the internet. I always call our

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podcast home where the pot of tea is

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on and hot, and our topic of discussions

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are warm and insightful.

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So as you take some time with me

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today to pause, I want to ask you

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to go ahead and get that soothing cup

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of hot herbal tea in your hand? Because

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now we're gonna take a listen to the

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question of today. What is 1 morning ritual

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you can start today to super charge your

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day. Take a moment to reflect on this

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question,

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consider how incorporating this ritual can transform your

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mornings and enhance your overall well being. We're

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gonna explore this topic together to see how

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we can create powerful

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morning rituals.

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Alright. As you're chewing on that, let's go

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ahead and set the tone for today's

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exploration of morning rituals with a simple yet

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powerful 3 word quote.

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Rise and shine.

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Let this be a gentle reminder to start

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your day with energy and

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intention. Alright. That's gonna take us right into

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our topic for today, maximizing

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your morning,

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rituals to super charge your day. Alright a

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purposeful morning routine can set the tone for

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the entire day, helping you align with your

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personal and professional goals, So go ahead and

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find that comfortable spot because we're now gonna

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explore how to maximize your mornings for greater

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productivity

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and well being. I already chose this topic

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because my staff and I had such a

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dynamic morning this morning. We were all on

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just this positive file on his high energy

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positive vibe, like none other today, and we

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walked in the door and I looked at

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1 of my assistants. She said, how do

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you feel? I said, I feel great. How

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do you feel And she said,

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fantastic. I said, that means we're gonna have

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a great day on purpose.

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So hence we have this topic today.

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Alright. So just starting your day with intention

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can significantly

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impact your productivity,

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your mood and your overall well being. A

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structured morning routine helps you begin the day

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with clarity and focus,

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reducing the stress and increasing your ability to

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handle daily challenges

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You hear that word in their stress. We're

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all about reducing stress.

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Alright. Maximizing the joy life by reducing the

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stress.

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And we know that a purposeful morning routine

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is essential for overall wellness, including your oral

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health. As a general dentist, I'm all about

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these healthy radiant, beautiful

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happy

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smiles. So starting your day with healthy habits

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light proper oral hygiene,

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hydration, and mindfulness

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set a positive tone for the rest of

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the day. And additionally, the reduced stress and

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increased focus from a structured morning routine can

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encourage consistent oral care practices. By integrating morning

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rituals into your routine, you can support your

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mental,

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emotional and physical well being, which will just

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ensure a holistic approach to health and putting

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emphasis on the power of morning rituals just

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leads to a healthier happier you inside and

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out.

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My 1 insight for resource I have for

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you today on this topic.

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I have this book in hand

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titled the miracle morning.

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The not so obvious secret guarantee to transform

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your life

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before 8AM.

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This is by Hal El,

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I have another book by him, and I've

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also mentioned him before in previous episodes, but

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this book, I really, really like to get

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me going and keep me pumped and focused

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and intentional about having a great day. The

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title again of this book is the miracle

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morning the not so obvious secret guarantee to

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transform your life

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before 8AM

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by hal A,

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and for those of you who are much

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like me.

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I wake up at 5AM in the morning

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with that meditation to actually get out of

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the bed and put my feet on the

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floor and get going by 05:30.

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Yes. Please do check this book out. I'm

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gonna leave a summary of this book. On

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tanzania near davis dot com, feel free to

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go over and check out that summary. If

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you have not read the book. If you

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have read the book and just need to

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refresher, Again, go right on over and check

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out the summary,

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give me a day or so to go

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ahead and post that, but it will be

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up within the next 2 days.

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Alright. This book, I chose it because it

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outlines a powerful morning routine that includes practices

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like meditation,

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affirmations,

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visualization, exercise, reading and journal. And all of

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those I have discussed here on chu on

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is 3 65.

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They're all my favorites.

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And just by understanding the importance of a

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morning routine, we can start our days with

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purpose and positivity.

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Alright. Now let's explore some essential morning rituals

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that can help super charge your day.

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A start with hydration. I keep a bottle

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of water right by my bed that I

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just turn up right in the morning when

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my feet hit the floor. That's the first

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thing that goes into my body is water.

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So hydration is number 1 on the list,

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start your day by drinking a glass of

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water to re hydrate your body after a

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night's sleep

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adding lemon can boost your metabolism and cleansed

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your system.

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Number 2, mindfulness or meditation, I could've put

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this first because before I really get my

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eyes open in the morning. I do meditation.

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So spend a few minutes in mindfulness or

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meditation to center. Yourself set a positive tone

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for the day. I have mentioned in other

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episodes, what I tend to do, I need

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to be up by 05:30 and out of

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the bed, So I'll set my alarm to

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go off at 5, and that gives me

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that 30 minute window to just prepare my

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mind

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and my body. I can even stretch a

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little bit in the bend. To get ready

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for the day, and that leads me to

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number 3, exercise,

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engage in some form of physical activity, whether

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it's a quick workout yoga or morning wong

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or a nice stretch to get you loose

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up and ready to go for the day.

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Exercise, boost,

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energy levels and enhances mood.

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So 4 is healthy breakfast, feel your body

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with a nutritious breakfast that includes protein,

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healthy fats and complex carbohydrates for those of

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you who eat breakfast. For me, I do

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intermittent fasting. So my breakfast will really be

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a brunch because it starts at 12 at

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noon, but regardless whether you are fasting like

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myself during intermittent fasting.

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Or you actually eat in the morning, just

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make sure it's nice and healthy, and you

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have that protein healthy fats and those complex

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carbohydrates.

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And number 5, planning and goal setting. Take

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a few minutes to review your goals and

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plan your day.

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Prioritize tasks and set clear intentions for what

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you want to achieve. And this for me

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starts the night before, that planning. I usually

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jot it down. I have my ipad that

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I have my pencil to, and I'll will

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just jot down in the notes section what

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I plan to do for that next day

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so that I know my day can go

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really nice and smoothly even when I hit

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pitfalls,

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I can rebound and have that great moment

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of resilience and get right back into my

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day and ensure that I'm going to have

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a very nice day.

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Now number 6,

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affirmations and

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visualization. This is to use positive

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affirmations and

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visualization techniques to cultivate a success oriented mindset

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and visualize your goals. Alright. That's number 6.

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Number 7, reading or learning,

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dedicate some time to reading or learning something

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new. This can stimulate your mind and inspire

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new ideas,

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And number 8, gratitude practice

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reflect on what you're grateful for to foster

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a positive and appreciative mindset.

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Alright. So those are some essential morning rituals

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that you can apply just by incorporating these

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rituals into your morning routine it can help

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you start the day with energy, focus and

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a positive outlook.

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Now, while these rituals are effective, it is

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important to customize your morning routine to fit

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your personal preferences and lifestyle. I have some

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tips for you. For creating a routine that

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works for you.

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So if you wanted to be successful and

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make sure it works for you. Number 1,

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identify your goals

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determine what you want to achieve with your

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morning routine? Is it increased productivity,

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maybe better health,

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or perhaps a more positive mindset.

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And then once you establish that, number 2,

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I want you to start small, begin with

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a few key rituals and gradually

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add more as you get comfortable.

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This will prevent being overwhelmed, and it would

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also help you build a sustainable routine.

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And then 3 consistency is key, aimed to

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follow your routine consistently

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to establish it as a habit.

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Even small,

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consistent actions can lead to significant results over

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time. Number 4, be flexible

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keep in mind life happens, like I just

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said, even though I plan, there are pitfalls

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that will come up in the day.

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So life happens, and sometimes your routine may

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need to be adjusted, so please be flexible

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and adapt your routine as needed

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without feeling discouraged.

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Remember, have love grace and gratitude

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to say those 3 words when you get

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into those pitfalls, That's what I do. Love

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grace gratitude. And that's my affirmation. That's my

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mantra, sometimes throughout the day. I have to

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use that And number 5, evaluate and adjust,

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regularly

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evaluate the effectiveness of your routine and make

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adjustments to ensure it continues to meet your

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needs and goals.

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So by customizing your morning routine, you can

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create a powerful start to your day that

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aligns with your personal as well as your

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professional goals.

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Alright now,

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I would love to hear from you my

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amazing listeners here aren't you on this 3

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65,

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What morning rituals do you practice? And how

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have they impacted your life? And your day?

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What challenges have you faced in establishing your

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morning routine and how did you overcome those

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challenges?

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Please share your stories and your tips with

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me go to tan davis dot com, or

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you can scroll to the bottom of your

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episode of this episode, and you should be

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able to leave some comments or remarks And

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so I would love to hear from you,

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and I would love to learn from you.

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So let's inspire each other to create powerful

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morning routines.

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Now before we go any further, I have

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my inspirational quote for you to reflect on,

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and here it is by Lewis Hay.

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Excuse me, I wanna say Louise. Hay.

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And it reads, how you start your day

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is how you live your day. How you

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live your day is how you live your

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life. Alright? You follow that sequence there. Very

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powerful.

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I wanna give that quote to you again.

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How you start your day is how you

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live your day, how you live your day,

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is how you live your life, and this

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is by Louise. Hey.

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Alright, Friends today, I'm just stopping by to

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encourage you to start or enhance your morning

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routine. I want you to try 1 of

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the rituals that I discussed and notice how

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it impacts your day.

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Let's work together. To create mornings that super

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charged our lives and where we can live

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a wonderful day, a wonderful life on purpose

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and with purpose.

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Alright. Thank you. For that for following along

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with me on that. Let's go right into

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our journal segment for today. And with these

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journal segments, if you're new, I'm just inviting

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you to take some time for intros inspection

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and journal.

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This is where you get to reflect on

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your morning routines

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and how it supports your well being because

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it can provide valuable insights and inspire positive

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change.

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I have 3 engaging prompts to get you

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started? Don't you hesitate to pause podcast after

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each prompt to give yourself some more time

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to write With that, let's go ahead and

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dive on into our first prompt, assessing your

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current routine. Think about your current morning routine.

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What activities do you typically do and how

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do they make you feel? Alright. Now pick

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that pin up and write about what works

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well and what you might want to change.

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Now we're going into prompt number 2 designing

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your ideal morning.

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Now imagine

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your ideal morning routine.

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What rituals would you include and how would

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they support your personal

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as well as your professional goals?

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Now put that pen to paper and write

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about your vision for a morning routine that

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super charges your day.

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And now we're gonna move to our prop

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number 3, our final prompt, creating an action

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plan.

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For this, I'm asking you to reflect on

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the steps you will take to create or

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enhance your morning routine.

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What specific actions will you take?

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And how will you ensure consistency?

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Alright. Now let that ink flow and right

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about your plan for implementing and maintaining a

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powerful morning routine.

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Alright. My friends that is gonna conclude our

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journal segment for today.

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Again, thank you for taking the time to

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reflect a journal with me today.

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Embracing morning rituals can lead to a more

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productive and fulfilling life I truly hope these

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prompts help you to gain clarity and motivation

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to design a morning routine that supports your

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well being. And remember, your journal is a

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personal space for exploration and growth. So keep

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writing and keep discovering

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also keep maximizing your mornings and let them

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guide your journey to wellness. With that, my

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friends, I'm gonna say happy journal.

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Again, I always pour out my deepest gratitude

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in abundance to each and every 1 of

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you who follow me and tune in to

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chew on this 3 65.

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I appreciate you deeply,

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and particularly thank you for following me and

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joining me on this exploration of warning rituals.

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Keep maximizing those mornings, keep living a life

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full of purpose and remember

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until we meet again on the very next

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episode Keep chewing on the good stuff.

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And that wraps up another day with chew

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on this 3 65.

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Thank you for sharing your time and your

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spirit with us. Let's continue to inspire to

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challenge

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and to support each other. Because together, We're

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not just surviving the days, we're thriving in

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them. If you enjoyed our time together. Please

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share this podcast with friends and family, and

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don't forget to subscribe eye for your daily

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bite of wisdom.

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Until tomorrow, keep chewing on the good stuff.

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Stay curious,

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and as always, I be kind to yourself.