Morning Mindfulness – Go Beyond Busy Episode 14

[00:00:00] Introduction
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Hi, I’m Christine Abela from Oxygen8 Consulting. I’m a business consultant with a strong tech background helping small business owners move from chaos to calm and take their business to the next level. In this podcast, I share practical ideas and simple systems to make your business easier to run, more profitable and more enjoyable to own.

Some of the content is created with the help of AI tools, but the voice you are hearing right now is mine and everything is grounded in real world experience. If you’d like to learn more, get in touch or download free notes and resources, head over to GoBeyondBusy.com.

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Okay, let’s be real for a second. How many of us wake up and immediately feel like we’re behind that mad dash, hitting snooze maybe one too many times. Then scrolling the phone before your feet, even, like, touch the carpet, feeling stressed before the day’s even properly started. It’s, it’s pretty common that chaotic morning scramble.

But what if it didn’t have to be like that? What if mornings could actually feel well, calm, clear, maybe even energizing.

[00:01:39] Mindful Mornings
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Let’s unpack this. What if that dream of a peaceful, really productive start wasn’t just, you know, wishful thinking? What if there’s a real blueprint based on science and some solid strategies? This deep dive, it’s all about transforming your mornings and maybe surprisingly your evenings too.

We’re digging into a whole bunch of material here, guides, checklist, and ebook called Mindful Mornings, all from Go Beyond Busy. Now for those of you who might follow their work, Go Beyond Busy really focuses on helping small business owners, especially folks turning over, say one to $10 million, to simplify things, grow their business, but without all the overwhelm.

So this isn’t just about like vaguely being present, it’s about designing your start intentionally, cultivating focus, calm and energy that actually lasts. Our mission today to pull out the best bits, the science that makes it work, and the practical steps you can take to unlock the real power of those first few hours.

And here’s where it gets really interesting. We usually think the morning routine starts, you know, when the alarm blares.

[00:02:35] Evening prep
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But the real magic turns out it actually kicks off the night before. It’s not just about laying out your clothes, is it? There’s some. Deep psychology going on.

Oh, absolutely. The sources hammer this home. Evening prep is this incredibly powerful lever and for good reason. It really changes your mooring by tapping into, well, three key psychological ideas. First, um, decision fatigue reduction. Think about it. Every single choice you make. All day long. Even tiny ones like what socks to wear or what to grab for breakfast.

It uses up mental energy. It’s like a phone battery, right? Yeah. Draining with each decision. So if you make those routine necessary decisions the night before, yeah, you save that precious brainpower, that willpower, you literally wake up with more mental gas in the tank ready for the important stuff, not stuck on the small stuff.

Right. So you’re not wasting energy on trivial things first thing.

Exactly. And second, it creates something called environmental congruence. Your physical space, it sends really strong signals to your brain. If your environment’s cluttered, unprepared, it just creates friction, makes it harder to start doing what you want to do.

But when you set things up intentionally, water bottle ready, journal out, maybe a clear spot for meditation, you’re basically creating cues. Your environment tells your brain, okay, it’s time for this. Makes the actions feel almost automatic. Barriers removed before they even pop up.

Ah. So the space itself kind of pulls you into the routine.

Precisely. And finally, and this is huge. It builds momentum creation, picture waking up, and instead of chaos, everything’s ready. No immediate mental hurdles. No frantic search for gym clothes. No what am I gonna eat? Panic. That lack of friction. It creates instant positive momentum. You just sort of glide into your routine.

You get that feeling of accomplishment right away instead of fighting resistance from the get go. It’s like a little nudge that carried you forward.

That makes so much sense. Preloading the mental battery, creating an environment that helps. But I can almost hear listeners thinking, look, after a crazy long day, the last thing I feel like doing is more prep work.

How do you get past that initial. Ugh. I just want a crash feeling? And you know, practically, how can you listening start applying this tonight?

That’s a really fair point. It’s a common hurdle. Definitely the key is honestly start small and really internalize that the effort tonight, it pays off big time tomorrow morning. The Evening Preparation Protocol and the Evening Preparation for Mindful Mornings guides, they have some fantastic concrete actions, surprisingly simple too.

[00:05:01] Physical Environment Setup
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First, let’s talk physical environment setup. This just means creating a clean, uncluttered spot for your morning stuff. Doesn’t need to be a whole Zen den. A clear corner, a tidy desk works fine. Good ventilation helps. Maybe some natural light access for the morning and room temperature, ideally aimed for that cool range, maybe 65, 68 Fahrenheit, or 18 – 20 Celsius.

That little bit of coolness actually helps signal wake up time to your body.

Okay, simple enough. Tidy spot. Cool room. What’s next?

Next is the decision elimination system. This is literally laying out your clothes. Done. Prep non-perishable breakfast bits. Maybe you measure out oats, put your protein powder by the shaker, fill your water bottle, and put it right where you’ll see it first thing. It just cuts down those micro decisions right after waking, saving that mental energy we talked about.

Eliminating choices before they even arise. Smart.

[00:05:52] Mental Preparation
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So then there’s the mental preparation ritual, just five minutes before bed. Look at tomorrow’s schedule, sure. But more importantly, write down one to three main intentions for the day.

This isn’t your to-do list. It’s about focus, purpose, like my intention is to stay patient during meetings, or I intend to really focus on that creative task. It just gives you clarity, not just for the morning, but the whole day ahead.

A bit of mental alignment before sleep. I like that.

[00:06:16] Technology Management
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And this one. This is a biggie for most of us.

A solid technology management system. Phone away from the bed, ideally like in another room altogether. Seriously. Put it on do not disturb. The absolute aim here: delay checking any device for at least the first hour after waking. Resist that pull. Don’t scroll.

Oof. The phone one is tough, but probably crucial.

It really is.

[00:06:37] Sleep Environment
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And don’t forget sleep environment optimization. Seems obvious, but we often mess it up. Set a consistent bedtime and stick to it. That’s the hard part. Create a 30 – 60 minute tech-free buffer before bed. No screens. Wind down properly. Make sure the room is totally dark. Blackout curtains are amazing and keep it cool.

Again, these little things massively impact your deep sleep quality. That’s the real foundation.

Right. Quality sleep makes everything else easier. Totally.

[00:07:04] Morning Activation
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Finally your morning activation setup. Set two alarms, primary and backup. And here’s the trick. Put them across the room.

You have to physically get up to turn them off. Also, maybe quickly run through your intended morning sequence in your head, or even jot it down. And super important, the guide suggest contingency planning. Have backup versions of your routine. Life throws curve balls, right? So have a shorter plan B or plan C routine.

It helps you stay consistent even when things go sideways.

[00:07:29] Physiology of the first 90 minutes
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Wow. Okay. That’s a really practical evening checklist. So you’ve done the prep, set the stage for a smooth start. Now let’s jump to the morning. Alarm goes off. What’s actually going on inside our brains and bodies that makes those first say 90 minutes so uniquely powerful, and how can you really leverage that? There’s real science here, right?

Oh, absolutely. The Optimizing First Morning 90 Minutes and Power Of Mindful Morning sources really dig into this. That first hour and a half. It’s a genuine critical window. A biological sweet spot, you could say. Your body’s running on a precise clock.

Yeah. Cortisol, for instance, your natural wake up call, your energy hormone. It naturally peaks about 30 to 45 minutes after you wake up. That surge gets you alert, gives you energy. It’s your body saying, okay, let’s go. Yeah. At the same time, your brain is in a state of heightened neuroplasticity. Which basically means it’s super adaptable, really receptive to forming new habits, new connections.

Think of your brain as being kind of like a sponge first thing in the morning, ready to soak up positive inputs and new learning.

So your body and brain are literally primed for action and learning.

Exactly. And what’s really cool is the morning theta state. Early morning brain activity. It’s often dominated by theta waves.

These are the brainwaves linked to deep relaxation, feeling really receptive, better learning, consolidating memories. It’s almost like your brain is naturally in a meditative state.

Mm-hmm.

Perfectly set for mindfulness, for absorbing information, processing emotions effectively.

Wow. A natural meditative state.

And does this actually change the brain over time?

Amazingly, yes. The impact on brain structure is profound. Regular morning mindfulness, it can physically increase gray matter density in the hippocampus. That’s your brain’s learning and memory hub. So stronger memory, better learning. It also dials down activity in the amygdala.

That’s your fear center. Basically tells your internal stress alarm to chill out result. Lower stress, less anxiety, plus it strengthens connections in your prefrontal cortex. That’s your CEO brain decision-making, focused self-control. So it’s not just feeling calmer, you’re literally rewiring your brain to be sharper, more resilient all day long.

That’s incredible. It’s actually changing the hardware?

Right. And beyond cortisol. These practices influence other key hormones too. Serotonin, the mood regulator. Your happiness chemical. Dopamine; driving motivation. Melatonin; keeping your sleep cycle on track. Getting these in balance through morning habits.

It just sets a positive tone for your mood, your energy, your overall wellbeing for the entire day.

[00:09:55] Building a routine
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Okay. The science is compelling. My brain is literally optimized for this stuff in the morning.

Which brings us to the big question, right? Knowing all this cool science, how do you actually build a routine that fits your life?

Something that doesn’t just feel like another thing to tick off a list.

Yeah. That’s the key, isn’t it? Knowing why is great, but the how is where it gets real. And the sources lay out this really great actionable framework, a four phase energy management system, and a seven step morning mindfulness routine.

Let’s break these down for you, phase by phase. Make it practical.

[00:10:26] Phase 1: Awakening
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Phase one: awakening. We’re talking the first five, 10 minutes. It’s all about a gentle start. The advice: keep your eyes closed for maybe 30 seconds after the alarm. Take three to five slow deep breaths while you’re still lying down. Then sit up slowly, gradually; no sudden jolts.

This gentle transition helps avoid that sharp cortisol spike from a jarring wake up. Then right away. Immediate hydration. Drink about 16 ounces, that’s roughly half a liter, of room temperature water within five minutes. Rehydrate after sleep. You can add a pinch of sea salt for electrolytes or some lemon for liver support if you want, but plain water is great.

That hydration piece is so simple, but so effective.

Totally.

[00:11:05] Phase 2: Activation
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Okay. Phase two: activation. This is the next 10 – 30 minutes, getting the body moving, but still gently. Start with 5 – 10 minutes of gentle dynamic stretching. Or maybe some simple yoga, think neck rolls, shoulder circles, easy spinal twists, maybe even some light jumping jacks.

Just get the blood moving. Key thing is to coordinate movement with your breath. Mindful movement. Follow that with specific breathing exercises. Things like the 4, 7, 8 breath: inhale four, hold seven, exhale eight. That really helps calm the nervous system, shifts you into that rest and digest mode. Or box breathing’s another good one. Steady four count, inhale, hold, exhale, hold.

Activating the parasympathetic system early.

Yeah.

Very smart.

Exactly.

[00:11:43] Pahse 3: Nourishment
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Now, phase three nourishment. This is around 30 – 60 minutes after waking. Your body’s really receptive to nutrients now, especially for brain function. So strategic nutrition timing is key.

They recommend a morning energy meal. Needs to be balanced. Aim for a good protein source, maybe 15 – 20 grams. Greek yogurt, eggs, a decent protein shake. Add complex carbs for energy that lasts. Oats, quinoa and healthy fats are vital for your brain. Avocado, nuts, seeds. For hydration strategy maybe a second glass of water or some herbal tea.

And here’s that crucial bit again. Hold off on coffee for 60 – 90 minutes after you wake up. Let your natural cortisol do its thing first. Avoids that caffeine crash later.

That coffee timing surprises a lot of people. But it makes a big difference to sustained energy.

It really does.

[00:12:28] Phase 4: Mental activation
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Okay, finally, phase four, mental activation.

This is roughly 60 – 90 minutes in. Nailing down that mental clarity and focus. First meditation. Try 10 – 15 minutes. Could be focused attention, just on your breath or a spot on the wall, builds concentration. Also, try a body scan. You systematically bring your attention to different parts of your body, head to toe, just noticing sensations. Great for releasing tension, becoming aware of your body.

It activates the insula in your brain that’s linked to sensing your internal state. Really connecting with yourself.

That interceptive awareness, huh? Super important.

Yeah. Then journaling. Stream of consciousness stuff like morning pages. Maybe three pages of just unfiltered thoughts written by hand. It’s amazing for clearing out mental clutter, processing stuff, getting insights. And writing by hand actually fires up different neural pathways than typing, boosting memory and creativity.

Or you could do gratitude journaling. Just list three specific things you’re genuinely grateful for. Powerful shift in perspective. And lastly, intention setting. Define those 1 – 3 core intentions for the day. Again, align them with your bigger goals, your values. Then spend maybe five minutes vividly picturing yourself moving through the day with that purpose, embodying those intentions.

It’s called embodied visualization. Primes your brain for success.

That’s a really comprehensive morning structure. And what’s fascinating, like we touched on, is how deliberately designing your environment and um, understanding your habits really locks these practices in, makes ’em stick. It’s about setting up for well automatic success.

Right.

Making it easier to actually do it.

Exactly.

[00:14:02] Environmental Optimisation
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For environmental optimization, that dedicated mindfulness space is key. Clean, clutter-free, no digital distractions buzzing nearby, good air, natural light if possible. And that comfy room temp 65 – 68 degrees, it subtly supports focus. Using those environmental triggers we talked about, super effective. Laying out your journal, your water, your yoga mat the night before. It’s a powerful cue. Tells your brain, okay, time for the routine without you even having to think hard about it. Bypasses, willpower depletion.

Removes the friction again.

Precisely.

[00:14:34] Technology Management
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Then there’s technology management. Really doubling down on that digital sunrise idea. Delay checking the phone, email, everything for at least that first hour.

The sources are really strong on this. It lowers stress, makes you less reactive, and boosts your actual productivity. You’re in control, not your notifications.

Controlling the input first thing. Makes sense.

[00:14:51] The Habit Loop
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And to build sustainable habits. The sources talk about the habit loop. You know, cue, routine, reward.

You can consciously design this loop for your morning practices like seeing your journal, that’s the cue. Leads to writing, the routine. Which results in feeling clearer, maybe having an insight, the reward. That positive feedback makes you want to do it again. And remember, consistency trumps perfection every time.

Small, steady actions add up. Even if forming a habit takes anywhere from like 18 days to apparently over 250 days. For some people, patience is key.

[00:15:24] Tracking Progress, with Flexibilityz
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The practice sustainability ideas suggest tracking progress. Maybe a simple checklist or that progress matrix they mentioned. Looking at consistency, depth, impact, integration. And creating those routine variations: full, medium, minimal, gives you flexibility. Life happens. Having backups prevents you from just ditching the whole thing when you’re short on time.

That flexibility piece feels really important. Consistency over perfection and having options. But you know, life does get in the way. Routines can fall apart fast, especially for busy people, like the small business owners Go Beyond Busy often works with.

[00:15:56] Facing Challenges
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What does this all mean for making it stick when things inevitably get messy?

Yeah, exactly. And the sources offer really practical, kind of compassionate solutions for those common challenges. They frame it as routine resilience. Adapting, not giving up. So for time constraints, use those compressed routines we mentioned.

Yeah, maybe a 45 minute version on a busy day, shorter movement, simpler food prep, or even an essential 30 minute version on really crazy days. Just focus on hydration. A few deep breaths, maybe grabbing that pre-prepped fuel. The point is something is always better than zero.

Doing something maintains the momentum.

Exactly. If you struggle with inconsistency, and let’s be honest, who doesn’t sometimes, start really small. Just three days a week, maybe. Once that feels easy add another day. Tracking your progress, even just ticking a box on a calendar can be surprisingly motivating. And think about an accountability partner or finding a community.

Sharing your goals makes you much more likely to stick with them.

Social support helps.

[00:16:55] Resistance
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What about just plain resistance? That feeling of, I really don’t want to.

Ah, yes. Resistance. That internal nope. The advice here is clever. Start with the part you enjoy most or just shorten the duration. Maybe it’s just five minutes of stretching if 10 feels too much right now. Focus hard on the immediate benefits you feel that day. Did you feel even a tiny bit calmer, more focused after. Latch onto that positive feedback and practice self-compassion. It’s okay if it’s not perfect. Adapting the routine to your energy, your life circumstances, that’s what makes it sustainable.

Like Christine Abela from Go Beyond Busy often advises her clients. It’s not about rigid perfection, it’s about consistent progress that simplifies things and empowers you, especially when you’re running a business.

That’s such practical, real world advice.

[00:17:40] Benefits the whole day
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Okay, so we’ve really taken a deep dive here, transforming mornings.

Starting the night before, all backed by science filled with practical steps. And the payoff, the benefits of doing this consistently. They really do seem to ripple out through the entire day, don’t they?

Absolutely. They ripple out significantly. The sources talk about the impact of morning presence and this idea of a lifetime of mindful beginnings.

Mm-hmm. These morning practices, they lead to these profound rippling effects. We’re talking improved relationships ’cause you’re more emotionally aware, better decision making. More creativity ’cause your mind isn’t cluttered. Greater resilience when facing challenges and just overall a higher level of life satisfaction.

You’re showing up better.

Showing up as your best self more often.

Exactly. And professionally. The impact is huge, especially for say, small business owners juggling so much. Higher productivity, definitely. Better teamwork because you’re more present, more regulated. Less workplace stress. Improved leadership skills.

It’s not just a nice to have personal thing. It’s a real strategic advantage professionally. And the routine itself isn’t meant to be set in stone. It evolves. The sources call it dynamic consistency or adaptive expertise. It gets stronger as you adapt it, not by sticking to it rigidly. This creates sustainable transformation because it’s driven from within intrinsic sustainability, fueled by your values and the benefits you actually feel, not just ticking boxes.

Small daily actions create massive long-term change. And these benefits don’t just stop with you, right? Not at all. They create positive impact networks. The calm, the focus, the resilience you cultivate: it flows outwards. To your family, your colleagues, your team, your community. You help create environments where this kind of mindful, intentional living feels more natural for everyone.

It’s genuinely contagious in the best way.

That’s a really powerful vision, the ripple effect.

[00:19:28] Final thought
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Okay, here’s a final thought for you listening to carry forward. The quality of your morning really does begin with your evening preparation. Remember, consistency beats perfection every single time. Small improvements add up to huge results down the line.

Your future self: they will seriously thank you for investing in managing your morning energy this way. So why not start tonight, prepare your environment, just one or two things, and commit to maybe just one phase of that activation sequence tomorrow morning. See how it feels. And if you are a small business owner, feeling overwhelmed, trying to simplify and grow, remember that integrating routines like this is a powerful strategic move.

It might be worth considering working with a business consultant who gets the tech side and the human side. Someone like Christine Abela, Go Beyond Busy, who helps implement these kinds of smart, practical strategies. This deep dive was fueled by the fantastic insights from Go Beyond Busy. For more great advice, show notes, those free downloads we mentioned, or to get in touch with Christine and her team, definitely visit GoBeyondBusy.com. Until next time, keep exploring, keep learning, and keep diving deep into what helps you live your best life.

Thanks for listening to Go Beyond Busy. If something in today’s episode struck a chord or you’d like support to get your business to the next level, head over to GoBeyondBusy.com. You’ll find more resources there and an easy way to get in touch. I’m your host, Christine Abela from Oxygen8 Consulting, helping you to fall in love with your business all over again.

Thanks for joining me.