Starting the day with stickers!
Here’s a dumb thing I did to establish a healthy morning routine for myself.
It worked way better than expected so I thought I’d share.
All you need is a sticker chart, a DVD cover and low effort activites. And by low, I mean realistic, because I’m more interested in establishing the routine then making the most out of it.
Here’s how I do it
First, I made a list of three things I know I can actually do in the morning. Running is not one of them, at least not yet.
Then I put my list, chart and stickers in a DVD cover that I put on my bed. This serves as a reminder for when I’m turning in for the day, to put the cover outside my bedroom door. Now it’s the first thing I see in the morning.
Next morning, before anything else, I do the three things. Then I reward myself with a sticker before putting the DVD cover back on my bed. Repeat.
That’s it.
My three things
Do 10 pushups
Physical things are hard! Being ridiculously out if shape I had to do the pushups on my knees for longer than I want to admit. It’s easier now of course, but I’m not increasing the numbers. At least not yet, because I’m afraid this will make it easier for me to find reasons not to do them at all, breaking the routine.
Meditate for 12 minutes
Same with meditation. I could go for 20 minutes but I’m not going to, because I know that that reduces the chances of me meditating at all.
Sing along to a song
Find the lyrics online.
Singing has many benefits worth mentioning. One thing it does for me is that it makes me more comfortable singing (and sometimes dancing) — and it’s a wonderful way to not only end the routine but to start the day!
The results
I can’t say if my dumb sticker chart in a DVD cover system has made me a better singer but the low threshold have made me able to build and maintain the routine for 30+ weeks now.
This morning routine and it’s three simple things has definitively improved my physical and mental health during the pandemic and my appreciation of stickers, I mean look!
Additional suggestions:
- It’s a DVD cover because it’s harder to lose or misplace than just a piece of paper. Use what works best for you.
- Don’t beat yourself up if you miss a day. It’s okay. Today wasn’t the right day for you to do it for whatever reason. Just put the DVD cover back onto your bed and go on with your day.
- It’s okay to take the weekend off. Or a full week or the Holidays.
- It’s okay to add/remove things from your list if they’re not working for you, instead of feeling bad for not doing them.
- My list has three things. Yours can have more or less. See previous bullet point.
- Yes, you can use the bathroom first. Having to pee while meditating is not fun, but be careful. It’s very easy to start your normal morning routine from this point, forgetting about your new one.
Thank you for reading!
Terje Brevik is a teacher and performer of improvised theater on and off stage and he loves to travel. He’s the founder of Tøyen Impro, Oslo Impro Festival and the former director and co-funder of Impro Neuf. Check out his stuff and connect at terjebrevik.com.
