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Perfectionism and Why the Morning Routine should be dead.

Rachael Heath-Porsz

This topic applies to everyone, but those in the long COVID community will understand the relationship between perfectionism and health better than most. As health-conscious people, we know the value of a good morning routine, how it sets us up for the day, and puts us in a good headspace. Plus, of course, there are physical benefits to what our routine may consist of.


So I am all for starting the day with good habits, but I’ve come to have an attitude of indifference towards it. And here’s why.


When lockdown arrived, did you think, "Great, I can get more done?" For me, this meant getting up earlier to meditate, read, run online fitness sessions every day, and start my desk job earlier. I was trying to work towards joining the 5am club. I wonder how many people with long COVID decided to cram more in, rather than get more sleep or have some downtime before starting work? But I felt like a failure if things slipped and more worthless seeing fitness influencers posting about their non-negotiable morning routines.


Then I got long COVID, and I would be lucky if my morning routine consisted of brushing my teeth. There remains no physiological reason why I developed long COVID. I’ve concluded that the infection was the straw that broke the camel's back. I had it coming by burning the candle at both ends for years, a stressful corporate job, PTing on the side unresolved trauma, and the list goes on. A chronic illness gives you plenty of time to reflect and an opportunity to make positive changes.


I put so much pressure on myself to perform in every capacity, and I am convinced that this perfectionism on top made me more susceptible to the illness. I am not alone here. Many are forming anecdotal and researched links into Type A personalities, perfectionism, and chronic illnesses like long COVID or ME. My motto since long COVID is ‘perfect gets in the way of good.’



Person writing in a journal in their morning routine

So I don’t give a shit anymore about anything…only joking, I do, but I have a healthier and more realistic mindset to many things, including my morning routine or, as I now prefer (and coach), daily habits. So am I part of the 5am club? Am I f***. I need my sleep, and I spread my habits throughout the day.


Also, there is no way said influencers have a 100% completion rate of their morning routine every day. It’s bullshit. But if they do, it’s because they don’t have a commute, children to get ready, or someone else is doing that for them. This is where social media can be dangerous, in making you feel less than.


So take inspiration and ideas but use this approach to implement them.



tIP #1 - Do less first thing.


A good start to the day is as much about what you don’t do as it is about what you do. So when the alarm sounds, don’t head online, turn the TV on, or check your emails. Also, don’t consume caffeine until 90-120 minutes after waking up. This allows your body to wake up naturally and helps avoid an afternoon slump. By doing less, you will have more time for beneficial habits. This one is simple and something everyone can do.



Tip #2 - Prioritize the habits that are quick and convenient.


Next, there will be things you can do every day, regardless of your responsibilities and schedule. For example, drinking a pint of water first thing with your supplements, or finishing your shower with a 30-second blast of cold water. By having one or two such quick habits, you will have a consistent daily routine, where everything else is a bonus.










Tip #3 - Piggyback on what you are already doing.


This may sound obvious, but the next step is to look at your daily activities and see where you can combine them with habits. For example, leave 10 minutes early for the school drop-off so you can take a walk with the kids first thing. If affirmations are your thing, do them in the shower or during your commute, but keep your eyes open if you're driving :).


Tip #4 - Extend your morning routine and take micro breaks.


I prefer to reframe my morning routine as daily habits. Yes, good habits in the morning set you up for the day, but as we have already discussed, consistent adherence is not realistic. So spread them out and use micro breaks to fit in your habits. I love an ice bath first thing, but if that's not possible, it’s also a fantastic re-energizer during the day.


Lastly, if you want to know more about how I incorporate habit coaching with my one on one clients, you can fill out an application form here and I will be in touch to book your first no obligations coaching call.


final thought


There are ways to feel like you are being productive without pressure, and spreading the morning routine out into daily habits will create a higher adherence and be better for your self-worth. If you are in the office, it's ok to accept that on office days, you may only fit in the super convenient habits, if you have any, or none at all. Be indifferent to that and remember that perfection gets in the way of good.


I hope you have found this article helpful.


When you are ready. Here's 2 more ways I can help you

The Baseline Club.  Affordable monthly coaching, to help you perform deliberate movement consistently and safely build back your exercise tolerance, keeping your muscles and joints healthy as you heal. Learn more.

 

The 90 Day Rebound Method. A unique reconditioning program with a 100% success rate! for long COVID and chronic illness warriors no longer experience PEM and are ready to get their strength back in a progressive yet safe way. Take a closer look.





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