3 Empowering Mindset Hacks Anyone Can Do Before Getting Out Of Bed!
Fitness At Work MD • June 20, 2025
Did you know, how you start your day has a tremendous impact on our day? So why not feel amazing! Think about this. Doesn’t making love in the morning make the rest of the day better?
What do you do when you first wake up in the morning?
- Do you jump out of bed ready to seize the day?
- Do you reach for your phone to find out what you missed on social media or maybe even your work calendar?
- Do you press the snooze button 3X times…reluctantly getting out of bed?
Let’s be honest, even pre-COVID, waking up positive and ready to seize the day may have been a challenge. Since the pandemic I would argue it has even gotten more challenging; all the additional challenges and uncertainty we face daily.
While there are factors throughout the day that we cannot control, we do have influence over how we start each day.
It wasn’t that long ago I was that person who would wake up in the morning with visions of my “to do” list dancing in my head. Feeling tension in my body before I even got out of bed. Wondering how I would balance all of life’s responsibilities: kids, work, pets, friends, partner. Some mornings I would almost want to scream. Do you ever feel this way? Or maybe you awaken with a headache or upset stomach wondering whether to call in sick.
Honestly, it was almost debilitating for me. Around 7 years ago I discovered a video titled, The 6 Phase Guided Meditation by Vishen Lakhiani. From this practice I began to feel happier and more optimistic; my overall mental health improved. Our mental health and well-being is essential to living our life with purpose and joy.
Since that time, I have continued to explore healthy sustainable habits, that work for me. Maybe I should call them “no excuse” habits since they take very little time and cost nothing.
Below are a few of those habits, and at the bottom of this article I have added supporting research links.
Here are the 3 uber simple, yet powerful no excuse” morning habits that changed my life; I hope they inspire you.
- FEEL GRATITUDE: It literally takes no time but has huge benefits to your day and mindset. I know these are tough times. But starting the day with a feeling of gratitude has a tremendously positive impact on our day. It could be as simply feeling excited about a hot cup of your favorite coffee. The key is feeling grateful for something you want more of. Be thankful for all the people who surround you and love you.
- BREATH (Belly Breathing): Let’s be honest here, we can all have mornings where we wake up already feeling stressed and anxious of the day. That is way conscious breathing is powerful when we wake up. This provides your body with oxygen which is essential for life. Simply start by placing one hand on your abdomen and the other on your chest and slowly inhale to a count of 4 and exhale. Repeat for 30 to 60 seconds. ,
- I AM…affirmation: The 2 most powerful words are “I AM” because the words you say after that impacts your emotional state. Positive affirmations are powerful because they release you from negativity, fear, worry, and anxiety. But to work you must also have the EMOTION! What I suggest is that you reflect on your day and determine how you want to feel and think about yourself. While reflecting on it try to feel the associated emotion! Feel CONFIDENT, LOVING, JOYFUL. Negative, disempowering thoughts can not help but create struggle and challenges.
These 3 habits can be practiced separately but I suggest once your are comfortable with each habit to combine them. Personally combining my breath with the I AM affirmation is amazing. While inhaling I think to myself “I Am” and as I exhale I reflect on the answer. Do this with a smile…very powerful.
Do you have any of the above habits? Truth is each has tremendous value throughout the day…both when life is going smoothly and when challenged. Tried of all the zoom meetings…use your breathe to regain focus. Nervous about an upcoming meeting/conversation…practice an empowering affirmation. Someone does something nice for you or maybe you even really enjoy playing with your children, reflect in gratitude.
I challenge you to practice each of these mindset hacks for 1 week…I guarantee that you will feel more energized, focused and optimistic! No more snooze alarm (well maybe 1), no more checking phone and no more stressful thoughts for the first 5 to 10 minutes of your day. Having a healthy mind is essential not just for your health but your LIFE! Starting our day with a positive mindset provides the foundation.
To quote Ralph Smart from Infinite Waters:
“BREATHING IN THAT GOOD ASS PRANA…FEELS SO GOOD TO BE A LIVE, BABY”.
Which of the above morning habits to you already include in your daily routine? If you have any habits you find beneficial and empowering I would love for you to share them.
All feedback is greatly appreciated and encouraged. This is the first in a series of simple, yet effective habits that can help us navigate these challenging times more effectively and with more positivity and joy!
Nancy Rozina is a certified personal trainer and health coach with a mission to empower those she reaches to recognize their inner strength and power, mentally, physically and spiritually so that they can be healthy and joyful!
References for more information related to the above suggestions.
- Lakhiani, Vishen, 6 Phase Meditation https://www.youtube.com/watch?v=oeQfRtiY-ZM.
- Morin, Amy (2015, April 3) 7 Scientifically Proven Benefits of Gratitude You’ll be grateful that you made the change (and you’ll sleep better). https://www.psychologytoday.com/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude?eml
- Phelame, Salome (2020, Feb. 20) Wake up happy and energised with this 5-minute morning breathing exercise: Learn how to do belly breathing https://www.timesnownews.com/health/article/belly-breathing-wake-up-happy-and-energised-with-this-5-minute-morning-breathing-exercise/555610
- Hampton, Debbie (2019, Dec 22)
The Neuroscience of How Affirmations Help Your Mental Health
https://thebestbrainpossible.com/affirmations-brain-depression-anxiety/
Corporate wellness is sprouting up in the business world and for good reason! Staying healthy and active at work has its upsides – especially increasing work productivity. Has your company taken action on your corporate wellness goal(s) yet? If not, do you know why? Does it feel like there isn’t enough “time” to get the initiative started? Generally the HR professional is responsible for creating and launching the wellness program. But with all the other “mandatory responsibilities”, even with the best intentions, developing and launching a wellness program (as with any new program) is not necessarily a top priority nor easy to create. If your company is considering introducing corporate wellness programs, below is a “beginners guide to creating a solid foundation for your wellness program“. A solid foundation is essential to getting started… below are a few key strategies to help get you started. A Beginners Guide to Starting a Corporate Wellness Program – in 6 Easy Steps Management: You MUST have support from upper management, as well as middle management. Successful wellness programs must have the backing of management, both for financial reasons and employee satisfaction. Nothing worse than initiating an in-house wellness program, but employees cannot access the programs because they don’t have time. Create a wellness committee: Recruit others in the organization to be part of the wellness initiation team. Try to get a diversified group, as it relates to health and wellness. Different perspectives and attitudes can be helpful. Just image if everyone on the team is a runner… guess what the focus will be – running. Get the picture? Have someone on the committee who is truly passionate and will be the cheerleader for the program and get employees excited!!! Survey the employees: Too often a company will determine a goal without the input of the employees. It is best to get buy-in from the employees – asking what they desire is very helpful. As with my running example, if only a few employees are interested in a “couch to 5K training program”, creating this style program would probably doom the wellness initiative from the beginning. Set a SMART GOAL: Specific, Measurable, Achievable, Relevant, Time Bound. Yes, I know most of us know what the acronym SMART means but we also know it is easier said than done to create SMART Goals, particularly for new wellness initiatives.Since there is some preparation prior to launching a wellness program this is a great place to start with creating realistic goals. As you move forward in the program you can then create more appropriate and effective goals.Examples of SMART goals for a new wellness initiative may include: By April 15th, I will send out emails to all employees, informing them about the wellness initiative and asking if they would want to be part of the committee. By May 1st, all employees will receive and be asked to complete a simple 5 to 10 question survey pertaining to their interest in a wellness program, possible programs, as well as, requesting feedback pertaining to additional programs desired. By June 1st, will be the launch date of the initial wellness initiate and will involve a “fun, launch event” for the entire staff to get everyone excited and motivated to embrace the workplace wellness program and a healthy workplace culture. Market the program… get everyone excited and try to have something for everyone. As with any new initiative there will be successes and challenges, it is part of growing. Talk up the program, have signs around the office, create fun workplace challenges, healthy recipe ideas, potluck lunches/breakfast, company kickball game. There is no limit to what you can create. If you can imagine it, it can be done. Have fun and keep creating new goals and initiatives…a solid program will grow and if you don’t currently have a healthy work culture this will be an excellent step towards it. A solid health and wellness program ultimately creates a more positive, and connected workplace. And isn’t this want we all want. To work in a place where you are able to do what you love, able to grow both professionally and personally, look forward to going to, and feel valued. “Start by doing what is necessary; then do what’s possible; and suddenly you’re doing the impossible.” – Saint Francis of Assisi For more information on the corporate wellness programs that I offer get in touch for a free consultation. Let’s identify your SMART goals and take the first step towards creating a healthier workplace!
Do you know someone who, when faced with health challenges, seems to always muster the strength to get stronger, while fighting the weakness or disease…someone who won’t give up?. Hero is defined as: a person who is admired or idealized for courage, outstanding achievements, or noble qualities. – Oxford Dictionary Wellness is defined as: the state of being in good health, especially as an actively pursued goal. – Oxford Dictionary Wellness hero…what in the world does this mean? For me, a “wellness hero”is someone who is focused on leading a healthy, active lifestyle, and understanding that this is the key to long-term health and happiness. When faced with one challenge after another, a wellness hero has the courage to stay strong and committed, even when it appears to be fruitless. When we’re healthy, we can take for granted how the choices we make impact our health. However, over time, our bodies change, and we have an increased probability of acquiring an illness and/or disease. So during challenging times, we must harness our courage, strength and understanding so that no matter what we face, we are more physically and mentally prepared to overcome these obstacles. My wellness hero is my 94 year old father. He can’t run marathons, bench press heavy weights, or have 6 pack abs. He does walk ½ mile a day, enjoy a primarily plant based diet, strength trains daily in a special chair and has a personal trainer who works with him weekly. But that isn’t what makes him my hero.. He’s my wellness hero because he has always had a healthy lifestyle (or should I say fairly healthy)…he played golf and tennis regularly, walked all the time and generally ate healthy foods. My father was always a healthy man until around the age of 68, at which time he was diagnosed with prostate cancer and only given 2 years to live. He survived the cancer but within the next few years of his recovery he had both hips replaced and bypass surgery. This man was determined to get healthy, to further grow his business and enjoy life with friends and family. He meditated, ate healthy whole foods and exercised daily. He worked full time until the age of 90, at which time he suddenly (within 3 weeks) became legally blind. Learning to go from complete independence, to dependence on others, was a challenge. At the age of 90, many may have given up. But not my Dad. While he did suffer from depression, he was determined to continue to lead an active life. Today, in addition to his daily exercises he eats lots of vegetables and fruits, has a glass of wine and meditates. I’m so fortunate to have this man as my father. He is extraordinary, courageous and admired. We live in a country where people are getting sicker, not healthier. Lifestyle diseases, many of which are preventable, are on the rise. Like my father, you can incorporate good habits into your daily routine. This includes regular exercise/movement, eating nutritious, non-processed foods, getting a good night’s sleep, and enjoying friends and family. Some studies say, life expectancy for today’s youth may be declining (NPR report by Rob Stein, December 8, 2016) . Do you want this for your children or grand children?. If not, lead by example. You are never too young to start creating a healthy lifestyle. So, who is your wellness hero? What have you learned from this person? What do you admire? If you haven’t already told them how special they are to you, go ahead and reach out. I have always lead a fairly healthy life, but as I have gotten older, it has become increasingly evident that my good health and vitality are a result of how I have lead my life. As a baby boomer myself, it is increasingly important both for my physical body and emotional well-being to stay as active and vital as possible. Two years ago, I was playing duck duck goose with my 3 year old grandson. We were running around the yard, having so much fun. It was there that it suddenly hit me…now I know why I have been healthy, it’s so I can act like a child with my grandson. Maybe one day I will be his “wellness hero”. I would love for each of you to share on this blog who your hero is. And don’t forget to let them know how much you admire them and proud of them. To the hero in each of you! For more information on creating a wellness programs inspired by your “wellness hero” get in touch for a free consultation.
“Wellness is not a reward for getting things done. It’s the foundation from which to operate.” – Emily & Amelia Nagoski You’ve just landed in a new city, rushed to the hotel, and changed in record time. Now you’re sitting across from a high-stakes client, trying to appear sharp and present—despite the 4 a.m. wake-up, airport delays, and two cups of coffee sloshing around in your system. You smile, nod, and push through. But inside? You’re exhausted. Your shoulders are tense, your focus is fuzzy, and your body is already begging for a break. Sound familiar? Business travel has a way of pulling you out of your rhythm—and fast. Between long hours, poor sleep, rushed meals, and a schedule that leaves little space for you, staying well on the road can feel nearly impossible.
“This is my wish for you: peace of mind, prosperity through the year, happiness that multiples, health for you and yours, fun around every corner, energy to chase your dreams, hoy to fill your holidays!” – D.M. Dellinger It is probably not a stretch to say December can be one of the most stressful times of the year. So my advice is stop reading this (yes I said stop) and stand up, take a few slow, deep breaths and smile. Doesn’t that feel wonderful. Now you can continue reading. When we experience this additional stress during this holiday season, it isn’t surprising that we generally don’t take care of ourselves. We sleep less, eat more unhealthy foods because we are on the go and we typically exercise less. To help you get energized and cheerful – I have 10 easy to follow holiday fitness tips for your wellness. Take at least 5 minutes for yourself each day – Detach from everyone around you and listen to music, read a book, meditate, stretch. Only you know what makes you feel energized so do it. Move every 20 to 30 minutes – This is true throughout the year. Simple standing up can make you feel better but if you can’t stand up try the following: a. Toe tap under your desk b. Chair twist: Sit up straight in your chair and turn upper body to the right while holding on to the side of the chair. Hold the twist for about 5 seconds and repeat 5 to 10 times. Repeat on other side. d. Push ups: Variations include on the floor, desk, chair or wall. Just make certain you are using a secure surface (e.g. no chairs with wheels) e. Arms overhead and leaning to opposite side – Great stretch f. Squats: This can include squatting and touching your chair, wall squats, or squats without an backing. Remember do not squat further than what is comfortable and do not allow your knees to go past your toes. g. Tricep Extension: Optional holding an object, such as a water bottle, Raise arms overhead with elbows close to your ears, bending at the elbow bend forearms behind your head. This should feel great. h. Knee raise: Sitting in your chair raise either one or both knees up and hold. Start with 3 to 5 seconds and increase duration of the hold. As your abs/core get stronger you will be able to hold your legs up longer. i. Shoulder Pinch: Imagine a pencil between your shoulder blades, squeeze and imagine holding a pencil between your shoulder blades. 3. Get a good night’s sleep: This is so important for your health…this is when your body recharges itself. There are some great meditation videos on You Tube to help you fall asleep. 4. Frequent hand washing: Since we tend to overextend ourselves we are more susceptible to getting sick. This is the # 1 strategy to staying healthy. 5. Stay hydrated: Drink plenty of water; when possible infuse with fresh fruit to both improve the flavor and it is a nice way to get additional antioxidants. 6. Eat… do not skip meals: It is understandable that during this time of the year we tend to eat out more and not eat as regularly as we usually do. Try to maintain a healthy diet and do not starve yourself. 7. Be grateful: Before you get out of bed reflect on at least one thing you are thankful for, it could be simply that you are alive and breathing. Then at night reflect on something that happened during the day you are grateful for. By being conscious of what you are “thankful for” it will increase the likelihood it will happen again – This is part of the Law of Attraction 8. Get outside and get some fresh air. 9. Be Grateful…Write down all the good things that have happened during 2017. 10. Smile and be joyful! Staying happy and healthy during the holiday season will allow for you to enjoy spending time with your loved ones. For more holiday fitness tips, or for an exercise routine that will work for you please reach out to me at nancy@fitnessatworkmd.com . Feel free to follow me on Instagram, LinkedIn, Pinterest and Facebook.
With the holidays just around the corner it is hard to keep a healthy holiday mindset. Many of us are already worried about how we are going to lead a healthy lifestyle… with all the parties and gatherings combined with shopping, decorating and planning it can feel overwhelming before we even start. Does this sound familiar? If so, let’s change your thinking so that you can have a healthy holiday mindset!
“Just when you feel you have no time to relax, know that this is the moment you most need to make time to relax.” Matt Haig Since the start of the COVID-19 stay-at-home orders, stress and anxiety levels have been escalating. And with the holiday’s almost here, stress and anxiety could possibly go into “overdrive”. When this occurs, it is especially challenging to access healthy lifestyle tools to help reduce, or at least assist in managing our stress levels. So my advice is stop reading this (yes I said stop) and stand up, take a few slow, deep breaths and smile. Doesn’t that feel wonderful. Now you can continue reading. Ironically when we are stressed, we need more self-care, more self-compassion. Unfortunately, the opposite tends to happen; we neglect our own needs; often being very self-critical. Have you been struggling with: getting a restful night’s sleep, eating healthy, nutritious foods, being about the relax and enjoy some of the simple things in life such as playing with your kids or listening to music? If you said “yes”, you are not alone. While I cannot guarantee any of these healthy lifestyle tips will have you jumping for joy, I can confidently say that if you are able to integrate a few of these fitness and wellness tips into your daily routine should help you to relax; leading to having a positive impact on your overall energy and self-contentment level. Ultimately optimizing your health and happiness! Take at least 10 minutes a day for yourself/alone time doing something you love and enjoy. Move every 20 to 30 minutes (even if just for 1 minute): 5 great moves to reduce stress while sitting or standing. A. Chair Twist: Sit up straight in your chair and turn upper body to the right while holding on to the side of the chair. Hold the twist for about 5 seconds and repeat 5 to 10 times. Repeat on another side. B. Overhead Stretch: Arms overhead with elbows close to your ears, interlace fingers and leaning to right side and hold for 10 seconds then to the left. C. Tricep Extension: Optional holding an object, such as a water bottle. Raise arms overhead with elbows close to your ears, bending at the elbow bend forearms behind your head. This should feel great. D. Knee Raise: Sitting in your chair raise either one or both knees up and hold. Start with 3 to 5 seconds and increase duration of the hold E. Shoulder Pinch: Imagine a pencil between your shoulder blades, squeeze and imagine holding a pencil between your shoulder blades. 3. Get a good night’s sleep: This is so important for your health…this is when your body recharges itself. There are some great meditation videos on You Tube to help you fall asleep. Turn off all technology 60 minutes before going to sleep. 4. Frequent hand washing: Since we tend to overextend ourselves, we are more susceptible to getting sick. This is the # 1 strategy to staying healthy. 5. Stay hydrated: Drink plenty of water; when possible infuse with fresh fruit to both improve the flavor and it is a nice way to get additional antioxidants. 6. Eat healthy whole foods… do not skip meals: Try to maintain a healthy diet and do not starve yourself. Choose healthier whole food options when possible. 7. Reflect on the positive everyday: Before you get out of bed reflect on at least one thing you are thankful for; it could be simply that you are alive and breathing. Then at night reflect on something that happened during the day you are grateful for. By being conscious of what you are “thankful for” it will increase the likelihood it will happen again – This is part of the Law of Attraction 8. Get outside and get some fresh air. 9. Do something nice for someone else: This could simply be reaching out to someone you have been thinking about to let the know. 10. Smile: Research has shown that simply smiling has a positive impact on our health and reducing momentary stress. Staying happy and healthy has been a challenge for 2020 but not impossible. The holidays will certainly be different this year. Taking care of yourself is a must. It is not selfish; it is critical for both your emotional and physical health. For more customized, effective healthy lifestyle actions that will work for you please reach out to me, Nancy Rozina at nancy@fitnessatworkmd.com .