How to create your ‘Power Hour’
How to create your ‘Power Hour’ morning plan
The initial half of our mornings can set the tone for the rest of the day.
What does your first hour of the day entail? A mild and calm yoga session? An early morning run? Trying to get breakfast ready and the kids organised?
How we spend our mornings can have a significant impact on how we feel throughout the day. It has the ability to make us feel harried and frenzied, or empowered and serene. So, develop your own ideal morning ritual: your 'power hour' strategy!
While you may not have an hour to yourself (let's be honest, you could only have 10 minutes), the fundamental premise of incorporating a "power hour" morning into your routine boils down to three things:
something that energizes you, calms your thoughts, and sets the tone for how you want to feel the remainder of the day
We'll look at the rather scientific side of circadian rhythms and ATP production, as well as a more traditional Ayurvedic approach, before diving into your power hour morning routine. Are you ready to energise your mornings? Read on!
Dinacharya
Ayurveda, yoga's sister science, has a long and illustrious history as well as a wealth of practical counsel for current life. Rhythm is an important part of an Ayurvedic lifestyle. Ayurveda recommends developing a daily routine, or dinacharya. A dinacharya is in tune with the day's energy shifts. It focuses on the lightness of Vata in the mornings, the steadiness of Kapha in the afternoons, and the focus and fire of Pitta in the middle of the day.
These shifts in energy throughout the day support various tasks (for more on practising yoga at different times of day, read this article); there is an optimal time to wake, eat, work, play, and sleep, and it's all dependent on circadian rhythms.
Circadian Patterns
Circadian rhythms is a scientific term that refers to the daily light-dark cycle and the body clock. We've lived in perfect harmony with the sun for the course of human history. We'd get up about daybreak and go to bed shortly after sundown (after a while spent sitting around the fire perhaps).
We can support our health and wellbeing by reconnecting to our natural rhythms and the arc of the sun. Wake up early, expose our eyes (and an adequate amount of skin) to morning sunlight, and sleep when it's dark to keep our circadian rhythms in check.
If you only change one thing about your mornings, get outside as soon as possible. The suprachiasmatic nucleus (or SCN) is stimulated when we view natural sunshine, and it sends messages throughout the body that it's time to get up. By allowing melatonin (the'sleep hormone') to leave the body, this early light effectively kick-starts digestion, mental power, and vitality for the day.
If we don't get enough morning light, melatonin lingers in our bodies for longer, making us feel sleepy and tired and slowing down our digestion.
Mitochondria and ATP
It's helpful to understand how the body generates energy and how to feel more energised.
Mitochondria are small 'engines' found inside our cells. Mitochondria are energy-producing structures found in every cell. The energy produced by these structures is known as ATP, and muscle cells use it to contract. Energy and muscular contractions are required for all movement, digestion, breathing, and even our heartbeat, thus having healthy mitochondria and well-functioning ATP is critical!
Supporting mitochondrial function is key to increasing ATP production, and you can do so by doing breathwork, moving around, eating a low-sugar diet, getting enough sunlight, using hormetic stressors (good'stress that makes us more resilient, such as cold showers, intermittent fasting, and saunas), and taking certain supplements.
Foods that are good for mitochondrial health include:
avocado and coconut oil are good sources of nutritious protein and fat.
berries and black currants, citrus fruits, guava, kiwi, and broccoli, cashews and pumpkin seeds, and nutritional yeast, bananas, sesame seeds, and squash are high in vitamin C, zinc, and B vitamins.
So now that you understand the value of a morning routine and a few strategies to feel energised, how can you begin to construct your hour of power? To begin, concentrate on what you are not going to do.
What not to do during your morning Power Hour
When you first wake up, don't check your emails or social media. Consider each social networking app as if you were entering a room full of people; would you enter that room before brushing your teeth, showering, or finishing your morning routine? If not, make a strategy to turn off your phone and put it on aeroplane mode. Alternatively, wait until after your power hour to use those apps. If you use your phone as an alarm clock, you might want to consider switching to an analogue clock so you aren't tempted to check it first thing in the morning.
Your morning power hour is about empowering yourself, not handing over your power to others.
The second thing you should avoid is hitting the snooze button. This not only affects our capacity to feel energised and upbeat, but it also disrupts our sleep-wake cycle, making us feel foggy and exhausted all day.
Keep your alarm clock or phone on the other side of the room so you'll have to physically get up to turn it off to avoid hitting the snooze button. You might also get an alarm clock with a light that gradually brightens, simulating sunlight and waking you up gently.
Finally, if you're someone who sets numerous alarms (one for when you'd 'ideally' wake up, one for when you'll actually get up, and one for just in case), Yes, I've done it before…) Then make a clear decision to set only one alarm, allowing yourself enough sleep and a particular wake-up time. If you can wake up at the same time every morning, you'll be able to maintain a healthy sleep-wake cycle even more.
What to do during your morning Power Hour
Remember that your morning is about empowering you, whether you have an hour or a few minutes, so tailor it to what actually motivates you. The following plan can be adjusted to fit your lifestyle and time constraints. If it helps you stick to the practise, use a guided meditation.
Take three slow, deep breaths as soon as you wake up, or immediately before sunrise. Check in with your mind and body to see how you're feeling.
It's time to venture outside after a trip to the bathroom (where you can perform Ayurvedic tongue scraping and oil pulling). When you're outside, consider a breathwork technique like Kappalabhati pranayama or the Wim Hof Method to boost your energy levels.
Warm lemon water will help your digestive system wake up. If you have a lot of internal heat, lime juice is a good alternative.
Spend a few minutes writing in your journal, either with a gratitude list, a stream of mind, or suggestions. If these questions resonate with you, journal about them: 'What feeling do I plan to bring into today?', 'How do I feel right now?', 'What can I do today to support my mental health?', 'Who can I help today?', 'What can I do to make the world a better place today?'
Reduce the number of decisions you have to make in the mornings by participating in a guided meditation programme where the lessons are picked for you.
Find stillness with a meditation practise after you've moved. There are numerous meditations to select from, and if you've never tried one before, keep in mind that even a few minutes can make a significant effect.
The following stage is to really fuel your motivation. Participate in something you enjoy but rarely have time for. Do you have a creative project in the works, a course you're taking, a favourite instrument, or a book that inspires you? These are the kinds of things we tend to overlook and cram in 'when we have time.' Things that inspire you, bring you joy, and put you in the flow state are the things that make life a rich and satisfying experience! Don't put off doing something you enjoy until later. Even if it's only for a few minutes, connect to it during your morning power hour.
Finally, cold showers are an excellent method to elevate your daily routine! Cold showers give me a great energy boost and put me in a good mood for the rest of the day. Switch between warm and cold a few times if you're just getting started. This can greatly improve circulation. Pay attention to your body as well. It's all about what you feel comfortable with.
So that's it for your morning power hour! Remember that your morning is all about you, so switch and swap what resonates with you, especially if you only have a few minutes. The good news is that even crossing one item off the list can help you prepare for a successful day.