"I don't have time for (insert every excuse in the book)." This statement is something I've heard from teachers, educators, and parents.

Time...our most valuable, nonrenewable resource.

Okay, I have also used it, so I'm not judging.

I needed a burnout to realize the importance of developing a self-care ritual. I was never a self-care routine person. Yes, I’d wake up early because I had to, or I wouldn’t have gotten paid. But, diligently following some woo-woo stuff or moving my body first thing in the morning? No-no!

I must say this with absolute clarity…consistent rituals and habits HAVE CHANGED MY LIFE. No joke here - I can honestly say I’m my most happy and healthiest self and that can be attributed to changing my preventative health and self-care measures.

As parents, teachers and educators, we dedicate our energy and time to helping and making our kiddos happier. But, if we are working to continuously improve our kiddos while simultaneously chasing our careers, burnout is just around the corner. We have to reserve some time and dedicate it to ourselves, if we want to continue giving to the world and our family.

I have found that mornings are the perfect time for me to step back, tune into my inner self, and pamper (really prepare) myself a bit. The good news is that self-care doesn't have to be as extravagant as an hour-long meditation or an entire spa day. It's a sum of little simple things that make us happy, inspire us to be better, and make us feel valued.

Robin Sharma's book The 5 a.m. Club has played a significant part in my morning routine. I wake up at 5 a.m. and do 20 minutes of exercise, 20 minutes of meditation & journaling, and 20 minutes of reading. Why? Because that combo neurologically puts you in a “flow state”, and preps your brain for the day. I’ll be honest; initially, it was the worst. I struggled to make it a consistent habit and routine, but I knew the health benefits were worth it.

Sharma says commit to new habits for 66 days, and they’ll become ingrained in you. I failed over and over again, but I was determined. I was also committed to those 66 days. The end result has drastically changed my life. I finally feel alive, awake, and ready to go into my day.

How can you create a routine that works for you?

Before creating a self-care routine, you have to identify stress triggers in your life. It will help you avoid or better deal with the situation afterward.

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Then, think of the actions you can take to offset the stressor. For instance, rushed mornings always stress me out, making my entire workday feel frazzled. That's why I wake up early, knowing I'll have enough time to set my day's intentions, exercise, meditate, get ready, and plan my workday.

Side note: I failed when I tried 5 a.m. and 20/20/20 right off the bat. I changed it to 5/5/5 at 6 a.m. and then 10/10/10 at 5:30 a.m. It was a process of working backwards and that worked! Set a realistic goal, and don’t start with the end goal. You’ll likely fail before you even begin.

A lot of self-care revolves around prevention and maintenance, so ensure you've set routines that are practical with your lifestyle. Otherwise, you'll have a commitment that adds more stress when you think about doing it.

I use a journal to keep track, plan, and prioritize my routine and habits. A notebook, calendar or Google Keep can also help. The best part about it is that you get to know yourself better. You find out what works and what doesn’t.

Oftentimes, I will use a pre-created self-care journal. Anything by Monica Sweeney is wonderful, but my current favorite is by GG Renee Hill. I actually look forward to answering her prompts.

Here are a few ideas to help you create rituals, routines, and habits.

Morning routines

Wake up early

I can already hear you saying, "But Lauren, I want to sleep in.” or “I already don’t get enough sleep." Well, hear me out. There are no distractions when you wake early, and you're freshest mentally in the morning. It’s also the best time for silence and solitude. Why not use this time to do whatever helps you to get excited to tackle the day ahead? Sleeping in makes you run behind and stress out about catching up throughout the day.

That said, I’ve talked about the importance of sleep. So, I suggest you start with your evening routine and not your morning. Start by backing up your bedtime and putting your devices away (especially TV) earlier. Changing my bedtime and evening routine was a game-changer for success with my morning routine.

Have kids? Back up their routines as well.

Are you ready to shift your self-care mindset? Get up early. I promise you, it works! Give it 66 committed days, and let me know what changes for you.

Do something that makes your brain alert

What sharpens your mind after waking up? Stretches, meditation, journaling, whatever works for you. Find it and stick to it.

For me, it’s meditating for 10 minutes, but some days, I only do 2-3 minutes. It’s about listening to my body and what feels possible that day. I also run through one page of journaling in my GG book, and then do one flow of Tai Chi. It sounds like a lot, but I can do all of it in under 20 minutes!

I end with 15-20 minutes of reading or listening to a podcast, and I am set for the day.

Eat breakfast

I am not going to say whether or not I am guilty of skipping breakfast. It happens. So I understand it can be hard at times. However, hunger is a distraction that reduces your productivity, brain cell growth, and your ability to control or regulate your emotional state. #hangry What I do is plan at night what I'd like to have for breakfast come morning. Try your best to prepare some fruits and whole natural foods to fuel your body.

I often do gluten-free oats with oat milk or flax milk, shaved coconut, raw honey, and cacao nibs. I hand make my coffee with a Chemex Coffeemaker, so that I can feel and smell my way through the process (mindfulness). Once brewed, I add a drip of oat milk, MCT oil and collagen protein powder. All about that brain health!

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Afternoon routines

Go outside during your lunch break

If you’re lucky enough to have a whole hour for lunch, split it up. Eat for thirty minutes, then get out and walk for the next thirty. You will be amazed at how rejuvenated you feel.

Take a break

You don’t need a whole hour to rest and clear your mind. It only takes a few minutes to stretch, relax your eyes, or grab a cup of tea. Just two minutes of silence has proven MANY health benefits.

Some deep breathing would benefit you, too!

Night routines

Don’t switch on the TV

This is extremely difficult if you have a Netflix show running, and you can't wait to watch it. I discovered a Netflix coma makes you waste so much precious time, so I sold my TV and removed all subscriptions. It’s been five years of being TV free! Replace this time with something else, something more meaningful or rejuvenating. Read, journal, paint, walk, workout or simply enjoy some quiet time.

AND definitely switch that TV off 1-2 hours before bed. If you don’t, you aren’t going to hit those REM cycles you need to feel like a human the next day.

Prepare a nourishing meal

The truth is that you are what you eat. Have you ever had a plate of fries and felt like crap? You and I have both been there, I’m sure. So, have a healthy meal plan in place. I know veggies might not always be fun, but remember to include some. Oh! And clean up immediately after cooking, because it allows your brain to rest. Seriously!

Come up with a pampering evening ritual

As I said, self-care doesn't have to be extravagant. The simple act of taking a shower and brushing your teeth can be rejuvenating, if you are intentional and mindful with it. I find that giving myself a facial massage as I apply my face lotion helps release some tension. I stay present with those little things.

Take time to unplug

I'll share a little secret with you. The blue screen light causes eye strain and suppresses the delta waves used by the brain to release melatonin to sleep. So, get your eyes off the screen as much as possible, especially when it gets close to bed. (See Don’t switch on the TV above.)

Go to bed early enough to wake up early

We’ve come full circle to the next morning. Figure out what time you want to (or should) wake up and work backward to know what time you should sleep.

What I love most about these self-care rituals and routines is that they incur ZERO costs—no fancy salons or spas to develop a self-care routine. Plus, you’ll save LOTS of money in medical expenses. #truth

These ideas have helped me find balance and mental clarity in my life. A little TLC will go a long way and help you to show up for others.

Need an accountability partner or a coach? I am your human! I LOVE this work and would love to help you get to where you want to go. Shoot me an email, or check out our coaching options to learn more.

Go ahead, give it a shot! Then, come back and let me know what worked and what didn’t.

Creating Rituals, Routines, and Habits: The How To of Preventative Self-Care