S1E3 Beyond Coffee: Crafting a Morning Routine for Caregiver Well-being

Are your mornings a blur of activity, leaving you feeling depleted before the day begins? As caregivers, we often prioritize everyone else's needs, but neglecting our well-being leads to burnout and diminishes our capacity to care. On My Best Caregiver Life, we believe caregivers deserve to put their oxygen masks on first. In this episode, we explore the transformative power of a morning routine. Join us as we discuss practical strategies for creating a personalized ritual that nourishes your mind, body, and spirit. Discover how even small changes can make a big difference in your energy levels, stress management, and overall well-being. Learn to reclaim your mornings and start your caregiving journey from a place of strength and balance.

Check out Patrice Washington's Community here https://redefiningwealth.app/

Transcript

Hello and welcome back to my best Caregiver Life. I'm Christy Moore and I'm so glad you're here. In this space, we believe caregivers should prioritize their own needs, that caregivers should put their oxygen masks on first, and that caregivers can only care for others to the extent that they care for themselves. Because, you know, caregiving is an act of incredible love and dedication, but it's also incredibly demanding.

It's no secret that as caregivers, we often put everyone else's needs before our own. No surprise there. But neglecting ourselves can have serious consequences. And research backs us up. Research shows that caregivers often experience higher rates of stress, depression, and even physical health problems. Studies have also shown that caregivers experience significantly higher levels of stress and burnout than the general population.

As an RN, I can also tell you that chronic stress can lead to a host of physical and mental health problems and challenges. That's why prioritizing self-care isn't a luxury, it's a necessity. It's a way for us as caregivers to proactively address these challenges and prioritize our well-being so we can be the best caregivers that we can be.

I learned that lesson the hard way. In the past, I was so focused on making sure my mom's needs and my husband's needs were met before mine that I nearly burned myself out. It started to take a toll on my health, work, other relationships, and my ability to provide the care that was needed. And I know I'm not alone in this.

That's why I'm becoming more vocal about self-care. And today we're diving into a topic that's been transformative for my morning routines. Because even small changes like incorporating a short walk or some stretching into the morning can make a big, big difference.

Studies show that regular physical activity, or even in moderate amounts can boost energy levels, improve sleep quality, and strengthen the immune system. All things that are vital for caregivers.

A morning routine, even a short one can be that oxygen mask, a way to fill our cup before we start pouring into others. And it's just not about physical health.

Research has consistently demonstrated the positive impact of mindfulness practices on overall well-being. In incorporating mindfulness into your morning routine. Even something as simple as a few minutes of quiet reflection or meditation can be incredibly beneficial. Studies have linked mindfulness to reduced anxiety improved mood, and increased self-compassion, all of which are essential for caregivers.

But creating a morning routine that sticks, especially amidst the unpredictable day-to-day of caregiving can be tricky, so let's explore this together before I establish a morning routine. I felt rushed. I felt overwhelmed. I felt anxious. I'd wake up basically when the household woke up, which was late for me, and I felt like I had to be on right away.

I didn't have time to do anything for myself.

This anxious feeling and rushed feeling would carry throughout the day. The tipping point for me that made me realize I needed a change was when my mom's caregiver had to suddenly take a few days off and my sister and I had to step in to provide her physical care. So I was working, taking care of my husband and my mom.

I felt anxious. I felt stressed out. I had trouble sleeping because of this extra pull on my time and my energy that was created by my mom's caregiver suddenly taking time off.

Initially, my goals for my morning routine were just about feeling rested and ready for the day, feeling unrushed. I wanted to be more calm, be more centered, and be more focused. So I looked at a few different activities that I could do in the morning, such as burning a candle, having a leisurely cup of tea, journaling, listening to a podcast, or even waking up 30 to 60 minutes earlier so I could have some quiet time to myself or read. I looked at this kind of as a menu of options that I could choose from in my current morning routine. I do choose from this menu.

It may not be the same every day, but I make sure I pick at least one or two things from this menu to do every single day. So that could be having one or two cups of tea, waking up 30 to 60 minutes earlier, listening to a podcast or audio, journaling where I vent problem solve, set intentions, write affirmations, dream, or talk to God.

I check my planner. I read a book. Sometimes I just sit quietly or I listen to a short guided meditation from the Calm app or or YouTube video. I chose these specific activities because for me, they're sustainable in the long run I considered what I could do in the time that I gave myself in the morning or any other time during the day. 

And I knew that I could squeeze in or find time for at least one, two, or maybe even three of these things after completing my morning routine, I feel calm. I feel more balanced and prepared for the day because I've thought through the day.

I'm not as edgy or irritated because I don't have to be on first thing in the morning.

My morning routine has positively impacted my ability to care for others. I feel more patient, compassionate, and present with my loved ones. It's reduced feelings of resentment and burnout related to caregiving. I greet the day with kindness and self-compassion and I'm not rushed in my interactions.

How do I handle interruptions or unexpected events that disrupt my routine with grace? If my day is interrupted, I just choose one thing from my morning menu which is usually journaling. If I don't write first thing in the morning, I can squeeze in five to 10 minutes of writing at lunchtime. Or right after dinner.

When I do this, I'm less frustrated by sudden changes because I have alternatives to fall back on. I can choose something from that morning menu.

Sticking with my routine can be a challenge sometimes, but I'm doing my best.

I'm actually part of a consistency challenge which is created by Patrice Washington.

You can find her in her app called the Redefining Wealth app, which can be found on the Android and iOS app stores. You can download it and be a member of her community for free.

In this consistency challenge, what we're doing is choosing one thing to be consistent at for 365 days straight and for me I chose gratitude and journaling and I've been consistent since December 20th. 

I find that if I don't give myself that opportunity to journal in the morning because something came up, I can give myself grace to know that I can journal later on in the day or in the evening.

The biggest benefits that I've experienced from my morning routine really is having more mental and emotional calm and peace of mind. Even I feel even more creative and grounded. I see where I can fit in time for doing other things in the morning or during the day as long as I keep it simple.

What I would tell other people who are considering starting morning routine is to start simple. Choose one thing or activity to incorporate into your morning routine, even if it's just for five or 10 minutes.

It may take a few days or weeks to get in the groove, but stick with it. Avoid being rigid about it, what you do, or how you do it. Give yourself grace for the unexpected circumstances which may make your morning routine get cut short.

But give yourself again grace for maybe finding time in other parts of the day to do what you couldn't do in the morning. Creating a morning routine isn't about adding another chore to your already long list.

To further guide your reflection and help you personalize your morning routine, consider these prompts 

1. What does filling your cup look like? Beyond the typical self-care suggestions?What activities significantly make you feel refreshed, energized and centered?What brings you joy or peace? This is about getting to know your own needs and preferences. 

2. Realistically, what can I commit to? Consistently, it's better to start small and build consistency than to create an elaborate routine you can't maintain. Be honest about your time constraints and the unpredictable nature of caregiving.What's one small, manageable thing you can do most mornings?

3. How can I weave self care into my existing morning routine? Instead of thinking about adding more to your day, look for opportunities to integrate self care into what you're already doing. Can you listen to an uplifting podcast while you're making breakfast? Can you stretch for a few minutes while your loved one is eating? Get creative.

It's about giving yourself permission to prioritize your well being, even if it's just for a few minutes each day. It's about recognizing that you are worthy of care too.

By asking yourself these questions, you can begin to craft a morning routine that truly supports you, empowers you, and helps you to be the best caregiver you can be, both for yourself and for those you love. Remember, small steps can lead to big changes.

Be patient with yourself and be kind to yourself. Keep experimenting until you find out what works for you, and I'd love to hear from you in the show Notes is a link to send me a text message. Please do so. Let me know your thoughts or ideas for future episodes.

Also, share and subscribe to the podcast. Share it with someone who could benefit from the podcast as well. And until next time, have a great day.