#180 Ten Things You Should Stop Doing In The Morning!

After sharing with you how to create a powerful morning routine, this episode will be all about what not to do when you wake up!! Avoid "Messing up" your energy first thing in the morning so you can feel energized, focused and clear!

Transcript

Hello and welcome to Soul Infused Monday,

Your show for an inspired and meaningful week and life.

Welcome to today's episode called 10 things you should stop doing in the morning.

So welcome back to the show.

And if you're new to my work,

I'm your host,

Sonia Bueno de la Torre.

And I'm here to support you to do the deeper inner work,

To raise your vibration so that you can make a difference in your life and in the world.

So before we get started,

This is a follow up on last week's episode on how to create a powerful morning routine.

So if you have missed that by any for any reason,

Definitely go back and in combination to today's episode and with last week's episode,

You're going to be totally set up for an incredible start to your day.

So if you're watching this live or you're listening in live,

Leave me a comment below,

Let me know where you are listening from.

And I'm going to dive in in just a moment.

But I also want to give you a little bit of a context and a little bit of a foundation,

Because if I'm just going to share those 10 things without having the proper setup in your mind or the right perspective,

Yeah,

You know,

Like we listen to things and then we might not apply them.

So knowing those things is not so crucial is then to applying them.

And I'm sure most of the tips or things that I share with you today,

You might already know,

Right?

Well,

Let's see.

So who's in the house here?

One plastic,

Hi,

Tine Eilin.

So I also want to say that,

So anytime you change a behavior,

Anytime you want to shift into something different,

Anytime you're going to kind of transform a pattern,

A habit,

You will create discomfort,

It will create discomfort.

And that's okay.

If it's no discomfort,

You're actually not even transitioning or expanding.

So welcome that.

So if you are doing some of the things that I'm going to share today,

And you are deciding to stop them,

Then it will not just in most cases,

There are always exceptions,

In most cases,

Just go overnight,

Everything easy peasy,

You know,

It might create some discomfort.

And that's a good thing.

Embrace it,

Welcome it,

It's okay to feel uncomfortable,

Because that means you're actually stretching yourself,

And you are on the right track.

Okay,

So that's number one that I want to say about that.

And also,

The other thing is,

If I share something,

And one of the things or some of the things don't resonate with you,

Or create resistance in you,

Or you might say,

Oh,

My God,

No,

Sonia,

That's nonsense.

I should do that in the morning.

Totally okay.

Like,

I am going to share what I believe will make a huge difference for you.

You only pick what resonates with you.

What you do with the information that I give you is absolutely up to you.

It's your choice,

It's your life.

So don't shoot the messenger.

And you are the creator of your life,

You have a choice to pick and choose whatever resonates with you.

So I invite you to stay open to receive what you are meant to receive today.

Does that sound good?

All right.

So um,

In in,

In regards to that,

Just one quick example that comes to mind.

If you hear something,

Or you say,

Oh,

I can't do this,

Or this is not gonna work for me,

Or whatever it is,

Like,

That's a normal first reaction of the mind when you want to change something.

And it's really not about it right away working for you.

It's not about Oh,

My God,

This is easy.

It's about you choosing and you staying consistent.

And I was thinking about,

You know,

When a toddler like babies growing up,

A toddler is starting up learning how to walk,

Right?

So you see them,

I mean,

Everybody has seen like,

You know,

Get up,

They fall down,

They get up,

They fall down,

And they are so persistent.

You know,

We've all been that way.

So you don't see them just sitting down there and say,

Oh,

This is not working for me.

I'm just not gonna walk.

It's just not for me.

I can't do it.

No,

What they do,

They just keep doing it.

They keep doing it,

Doing it,

Doing it,

They get up,

They fall,

They get up,

They fall,

They get up,

They fall,

And then they walk.

So get with it in the same mindset to how you want to create your morning.

So that you are gonna have a successful start to your day.

All right,

Grab notes.

I mean,

Not grab notes,

Take something to take notes,

Because you definitely want to take notes.

And I'm gonna jump into the 10 things that I think you should stop in the morning.

All right,

Let's do this.

Oh,

I nearly forgot something.

Okay,

Super,

Super important announcement.

So give me another 30 seconds.

Super important announcements.

Grab your pen,

Your calendar,

Your phone.

This is my birthday month.

Next week is my birthday week.

So I have a lot of good stuff for you.

I am offering a lot of things and I want you to take notes.

And usually I don't even work on my birthday week,

I take the week completely off.

I'm gonna do two things next week.

And I have something on this Wednesday.

So this Wednesday,

Today in two days on May 12,

If you're listening to the audio later or the recording,

Nevermind,

Just take a nice deep breath while I do this announcement.

On Wednesday,

The 12th at 3pm Eastern Time,

I'm going to do a live event talking about how to release anxiety through the power of energy-based meditation.

And I'm going to do that on the Insight Timer app.

Not gonna go into much detail,

I can give you the information later,

Just jot it down.

Wednesday 12pm Eastern Time.

Next week on my birthday week,

I have a special guest on the Soul Infused Monday show that's May 17.

And I had him last year on my show,

I'm gonna have live music again with Zoe Kian.

He is amazing.

He is such a dear friend.

He has a voice that kind of to me,

It's like connecting with angels.

So he has confirmed that he's gonna join me on Monday and he's gonna get up super early and join us live from Maui at 6am in the morning so that we can have a wonderful birthday Soul Infused Monday show that's Monday 12pm Eastern.

Join and last but not least,

I've never done that before,

I am actually going to guide a life guided meditation,

A life guided meditation on my birthday on May 20th.

That's next week,

Thursday at 2pm Eastern Time.

And I'm gonna do that as well on the Insight Timer app.

Okay,

So you're gonna have that here are all the dates again.

Okay,

May 12,

May 17,

May 20,

Put them in your notes,

Block your calendar,

Join me there.

All right,

All right.

Now we are ready to get started.

Good.

So 10 things you should stop in the morning.

Number one.

Number one is to not have a plan.

Don't get up in the morning without a plan.

And I'm going to tell you what I mean by that.

If you don't have a plan on what you're going to do in the morning to create a powerful morning routine,

You're going to be scattered,

You're going to make random decisions,

You're going to be overwhelmed.

And by then when we even have only a moment to start like that,

Then you kind of like not going,

It's going to be really hard to go into a smooth,

Nice,

Uplifting,

Intentional morning.

So you do not not want to have a plan.

So you do you gotta prepare that you gotta know what you want to do best the night before.

You want to be intentional.

You want to know exactly you want to know what to do when you wake up because in the morning,

If you don't know what you're going to do,

You know,

Like,

The mind is going to kick in,

You're kind of still kind of maybe tired or whatever is going on.

So you do want to have a plan.

Okay,

That's actually number one.

And I chose it for the number one.

Because if you don't have a plan,

You don't have a plan,

And you might not ease into the day as beautifully as you could be.

Okay,

Right.

So I'm gonna just jot them down.

And I'm gonna give you some bonus tips in the end as well.

So stick here back to the end.

And the one thing is also when you do have a plan in the morning,

It helps you do declutter mental stuff as well.

It's like you want to start your day as clear as possible.

So in order to remove so you don't want to wake up with all that mental in clarity.

I don't even think that's a word but that's going to be a word for me in clarity.

Okay,

Declutter have a plan.

Number two.

Another thing that you should stop doing in the morning,

And it's totally up to you.

I know I use the word should very consciously here.

Um,

So don't take it too literal.

You shouldn't get up too late,

So that you don't have time for your health care self care morning routine.

So stop getting up too late,

Whatever that means to you.

Maybe you got to get up 10 minutes earlier 1530 an hour.

Stop getting up too late.

Number two relates to not getting up too late.

Number three is don't get to bed too late.

All right,

If you don't have enough sleep,

It's really hard to get up in the morning,

Right?

So if you choose to get up a little bit earlier in the morning to set the tone for a great day,

You want to also go to bed earlier,

Right?

One recommendation,

Stop going to bed too late.

This is can be a whole another show another time on how to have actually a successful evening in order to go into the morning.

So the next one I will could might create resistance and some of you you've heard this before.

This is not all rocket science.

It's about implementing it.

So the fourth thing number four that I think it would be beneficial to stop doing is stop to hit the snooze button.

But here's why.

Okay,

So just observe like this.

Who are my snoozers?

Like who are my snoozers?

Raise your hand,

Right?

Give me a comment.

Who are my snoozers?

And I remember like,

Hearing that quote is like,

When you snooze,

You lose,

Right?

So write that down.

When you snooze,

You lose.

Here's why.

The snoozing is just a mind trick that makes you believe that you get a little extra sleep.

And then that makes it you have a little bit extra rest.

And that's absolutely not true.

It's Jen in general,

There's always an exception.

But in general,

That's the opposite from an energetic perspective.

When you hit the snooze button,

It totally confuses your system.

It's like one up or no,

And I'm pulling this,

I should go to bed again.

I should sleep again.

10 minutes after 10 minutes,

You get up.

Okay,

Now it's time to get up.

Oh,

No,

We're snoozing again.

It confuses the system.

It makes it totally wacky.

It messes up your energy.

It messes up your energy.

And it also interferes with the sleeping cycle.

So it's really just not beneficial for most people.

Again,

You might be the one exception.

And I'm not saying if you don't want to stop the snoozing keeps losing,

But that's one thing that will make a huge difference.

So yeah,

I mean,

There's much more I could say about this.

But it's really about it makes it harder and harder to get up after every time you snooze every time you hit the snooze button,

You make it harder for your system to get up.

Okay,

So that's number four.

And I would love to hear your opinion about this one.

How do you snooze?

Do you like to snooze?

Are you going to stop to snooze?

Are you going to start to snooze?

So let me know.

But that's one a big one.

When you snooze,

You lose number five.

And that's a big one.

And I want to go into this one a little bit deeper.

And I also want to give a few tips on how to actually implement that so that you can use it.

So number five,

And it's often people think that's going to be my number one,

But it's my number five is don't start your day with your phone.

I want to make a few distinctions here and give you some real practical ideas and strategies,

Right?

If that's you.

So number five is stop starting with your phone right thing in the morning.

And I want to be very specific.

What I mean by that number one is online.

Don't go online,

You still can use your phone for some things.

But don't go online,

Right thing in the morning.

Because here's the reality.

If and I'm going to be specific with don't check social media,

Don't check your emails or any texts or any notification.

Is it WhatsApp,

Messenger,

Voxer?

Oh,

Gosh,

I don't even know what's out there.

Like as soon as you get a notification,

You're drawn into it,

You're sucked into it.

You might tell yourself,

Oh,

I'm just going to check this one message or this is an important one.

And then I stop.

No,

Once you dive into it,

It will once you're sucked in,

I mean,

You're lost.

In general,

Again,

There might be an exception.

Now,

There is a way to use your phone in the morning to your benefit.

So I'm not saying the phone itself is just that the phone can be very beneficial when it's in your creation.

Like don't let the phone dictate your morning.

You,

You,

Me,

You,

You dictate your morning.

So use the phone in order to work for you and don't let the phone dictate your morning.

And I'm going to give you a few phone tips later,

But that's number five.

And I'm going to give you a few tips on how to do the distinction.

So number six,

And that could go on the phone,

Or maybe if you have a TV,

I don't even have a TV,

But don't watch or listen to the news in the midst of resistance,

Or if that's something that you just don't want to stop totally.

Okay.

But here's why this is so important to not watch the news in the morning.

The news are generally only focused on the negative things that are happening.

If there would be a balance between,

Hey,

This terrible thing happened and this beautiful thing happened,

Then you know,

There would be a balance.

But in general,

News intention is not to make you feel good or to create peace in your life.

It's to create scarcity and to just share the bad stuff in the world that creates the impression that there is only bad stuff in the world.

Totally not sure by the way.

And you get to choose your news.

All right.

Choose your news.

Choose your news.

You are the creator.

Now to stop doing that first thing in the morning,

Because if you're here in the morning already,

All the doom and gloom,

Energetically,

That's what you absorb.

And that's what you're going to keep creating.

Does that make sense guys?

Yeah.

Give me a few comments here on what's landing you for you.

Now,

I personally,

And you know,

Whether you agree or disagree or judge or not,

That doesn't really make a difference,

But I personally don't watch the news ever.

Not the mainstream,

You know,

A TV or whatever,

Because that's just often sensational.

It has no real value,

But that's totally up to you.

But if you do choose to watch the news in some way,

Please do it later.

Wow.

That was funny.

Please do that later in the day and be more mindful and conscious about it.

Choose your news.

Don't let the news dictate your emotional state of being.

Okay.

Take responsibility,

Take conscious choice,

Be intentional.

You get to choose what you want,

Which information you want to put into your system.

All right.

So that was number six.

Number seven is stop taking care of everyone else first.

Again,

There's always exceptions.

Don't bite into if you have a baby that needs to be fed,

A newborn,

Of course,

You're going to take care of this beautiful being.

However,

Your pets,

Your husband,

Your older kids,

Like if you put everybody else first,

You are not going to have time for yourself.

And the day is going to start on a stress note,

Right?

Unless you have it all balanced out.

Again,

Take what resonates for you.

But number seven is stop taking care of anyone,

Everyone else first and take care of yourself first,

Even if it's only for a few minutes that you use some of the tips that I gave last week,

This is a breath or something intentional,

But you know,

Your cat is not going to die if you don't feed it.

Your child is not going to die out of hunger either if it gets his breakfast 10 minutes later,

And your husband certainly can survive with your care for a couple of minutes.

Again,

If you have a case where it's really like special need or like I'm not talking about the things that are consciously choosing to do that.

I'm really talking about that specific specifically women,

We often have that,

That we take care of everyone else first before we put our needs in front.

So that's all I'm talking about.

Okay.

And then communicate that you can communicate with your environment,

Communicate that with your children,

Your husband,

Your wife,

Your dog,

Your cat,

And put yourself first.

All right.

So that's number seven.

Number eight.

So that's,

That's one that I'm curious to hear what you think about that.

And that will really depend on where you live,

Which climate and your preferences.

And again,

Take what works for you,

But I'm curious to hear this one.

So eight,

Number eight,

What you should stop doing in the morning to have a lot of energy and feel great enough with that is stop taking a hot shower.

And here's why.

And when you,

And I'm taking like a warm,

Nice,

You know,

Like I used,

I mean,

I grew up in Germany,

I know what a cold winter is,

Right.

And I know what it means to take a cold shower or hot shower,

But I'm talking about standing underneath the shower for a long time in hot water,

It actually drains your energy.

It literally drains your energy.

And you've got to feel more sluggish,

Even though it's kind of warm and cozy.

And your mind might say,

Hey,

It's too cold outside,

I need a warm shower.

That might all be kind of true.

But ultimately,

Too much heat,

Especially in the morning will drain your energy.

What you can do is to have a nice warm shower,

First of all,

Maybe not too long,

And then rinse cold,

Even if it's just for a few seconds at the end.

And if you have done it before,

You know the experience,

But if you've never done it before,

I just invite you to try it even only once.

Shorten the heat,

Put a little bit of cold,

Oh my gosh,

It makes such a difference.

Okay,

So number eight,

Stop taking a hot or long hot shower in the morning.

All right,

So number nine,

And that sometimes creates resistance on an unconscious level,

Even though we all do it in some way or another.

Okay,

So take a deep breath.

Number nine,

Stop complaining in the morning.

And I can hear,

Yeah,

I'm not complaining.

Yeah,

Everybody does.

So it's the first,

Like before we are really consciously awake,

Our mind races somewhere and we are so used to focus on what we don't like that we are human complainers,

Right?

Again,

Maybe not a word that exists,

But I'm going to call us human complainers.

So you want to stop complaining in the morning.

First,

It's a conscious choice.

You make a mind when you catch yourself complaining.

And it could be this simple,

Like you wake up and you say,

I don't want to get up or something like the energy we know is like,

Oh no,

It's Monday,

I have to get to work or whatever,

You know,

Like watch yourself.

What's your go-to complaint in the morning?

I don't know,

It's cold,

It's warm,

It's,

I want to like,

It's the energy of complaining.

Okay,

No judgment here.

Take it with,

You know,

Let this be a process of humor and curiosity as well,

And self-reflection and discovery.

So number nine,

Stop complaining in the morning.

And it will make your life a better,

What will improve your life and certainly the people around you as well.

All right.

So number 10,

And I'm curious,

Out of,

I shared with you already nine things,

Only one more left.

What's your favorite so far?

And favorite,

I mean,

What's the number one thing so far that you think will make a difference for you and that you are willing to implement?

What is your favorite thing so far that you're willing and open to change,

Stop,

Shift in the morning?

Leave me a comment.

And if you're listening to the audio or,

You know,

Like you can't leave a comment for whatever reason,

Send me an email,

Send me a comment somewhere.

What's your number one favorite thing so far to stop in the morning?

I'm going to take a sip of water.

All right.

Number 10.

And obviously there are more things that I could share,

But I think 10 is a lot.

And we are kind of like coming to the end of the show.

Number 10 is stop being mean to yourself.

Yes,

You've heard me stop being mean to yourself,

Meaning stop judging yourself in the morning.

What do you do first thing you think when you look in the mirror or when you get up and you see yourself,

I don't know,

Everybody's different,

But maybe you look in the mirror and you think,

Oh my God,

I look so tired,

Oh,

I look like shit without makeup or,

Oh God,

What did I eat yesterday?

Whatever.

I don't really care.

It's really about starting your day on a positive and kind note towards yourself.

So stop being mean in the morning and continue throughout the day.

All right.

And okay.

A lot of these things are also unconscious.

You might not sit in front of your,

Stand in front of the mirror in the morning and think these out loud,

But just observe yourself.

What are you telling yourself when you get up in the morning and just be honest to yourself.

You don't even have to share with me.

Like,

You know,

You know,

When you are being mean or not,

Stop it,

Stop being mean.

All right.

So give me a few of your number one things.

And I want to share a few so that others can say,

Can inspire,

Get inspired by you too.

And then I'm going to have a few bonus tips.

I'm going to extend a little longer today,

But I have a few bonus tips on how to use your phone and or how to make that work.

Because I know that for a lot of people,

This is hard to not live with anymore.

Right.

I mean,

I use it all the time too,

But I'm going to give you a few tips.

So favorite things so far here are start with a plan.

Yes.

Don't leave it up for chance.

Wonderful Jody.

Love it.

Stop complaining.

Oh,

Such a good one.

Stop complaining.

I hear this again.

Stop complaining.

Stop complaining.

To get up earlier.

No,

To get to bed earlier.

Fantastic.

Ooh,

Such a good,

Good one.

Stop judging.

Yes.

That's number 10.

Number 10 was don't be mean.

Yes.

Don't be mean.

Stop being mean to myself.

Okay.

So what I hear,

Favorite,

Stop complaining,

Not being mean,

Getting to bed as soon as all great things.

Perfect.

Perfect.

Perfect.

Okay.

So don't be mean to yourself,

Meaning love yourself.

Be kind to yourself.

I have so many resources for that.

I talk about this constantly.

So do whatever it takes to love yourself first thing in the morning.

Okay.

Quick bonus tips for how to use your phone.

So I don't know what you have.

I have an iPhone.

This is not an advertisement or anything,

But I know an iPhone.

So I don't know how other phone works.

But one thing that drove me nuts for a while is that I switched off my wifi before I go to bed.

And then in the morning,

Only when I was looking at the time,

I didn't change any settings,

But I was looking at the time and my wifi gets on automatically.

I did not want it.

I didn't tell my phone to do it.

It just does it.

Right.

So in order to avoid that,

You can do several things,

Obviously.

If you do want to use your phone in the morning for whatever reason,

But you don't want to be online,

Put your phone on airplane mode.

Putting your phone on airplane mode will not just automatically switch on the wifi.

Okay.

That's one tip.

Number two,

If you use the phone,

For example,

Because you can use your phone for something beneficial,

For example,

To listening to a meditation,

To listen to affirmations and some other things,

And you might have created a playlist.

I spoke about that last week on a Soul Infused Monday.

What you want to do is you want to have something prepared and you want to do it offline.

I tell you what I do,

Or what I especially did when I was in recovery and I was listening a lot in the morning because I wasn't a lot in bed.

I told you,

I told you that.

One of my favorite apps are Insight Timer is a free meditation app.

When you upgrade,

And it's really inexpensive,

But that's only just one tip,

Whoever wants to do that.

When you upgrade the year,

I don't remember,

But it was really low cost for a year subscription,

You can use the app offline,

Meaning you can download your favorite meditations,

Your favorite affirmations,

Whatever you do.

Even though you don't go online,

You still can use your phone.

Do things offline,

Put airplane mode on.

If you have real struggle with that,

And you want to really implement that in your life,

Just leave your phone outside your bedroom,

Leave it in the kitchen.

It's also very good for not snoozing.

Snoozing,

There's a setting button,

There's a setting button that you can change the settings so that you don't snooze.

But if you have a hard time with that,

Put your phone further away from your bed,

Leave it in a different room,

Leave it in your car,

Outside,

Whatever needs to be done for you to implement that habit.

Let me see if I have anything else.

I think these are the most important pieces that I have.

So again,

Tune in,

See what is one thing,

One thing that you want to implement in the next couple of weeks.

Have patience,

Be persistent,

Be consistent,

And take one thing at a time so that you set yourself up for success.

I'm going to repeat them real quick.

Number one is stop not having a plan.

Number two,

Stop getting up too late.

Number three,

The opposite,

But doesn't matter,

Don't get up too late.

And number three,

Don't go to bed too late.

Number four,

Stop hitting the snooze button.

Number five,

Stop checking your phone online in the morning,

Social media,

News,

Whatever.

And number six,

Specifically,

Don't stop,

Don't watch the news in the morning.

Number seven,

Stop taking care of everyone else first.

Take some time for yourself.

Number eight,

Stop taking a hot shower and take a cold one.

Number one and number nine,

Stop complaining,

Focus on what's good,

Be grateful instead.

Focus on being grateful.

So if complaining is the one that you want to change,

Instead of focusing,

I want to stop complaining,

You say I want to start with gratitude,

Or I want to start focusing on what's good in my life,

Huge distinction.

And number 10,

Stop being mean to yourself,

Meaning love yourself,

Be kind to yourself.

All right.

Well,

Thank you so much for being here.

Before you go,

Before you go,

Stay here for a moment,

Take a nice deep breath,

Tune in,

What's your number one?

What's your favorite thing I share today that will make a difference for you and leave it in the comments below.

And then again,

Here as a reminder,

I am going live this week on Wednesday.

I am going live next week for my birthday week on Monday,

The 17th at noon Eastern time for the Soul Infuse Monday show with special guests and music.

And then on my birthday on the 20th at 2pm Eastern time,

I'm actually going to go live on the Insight Time or meditation app that's only live,

There's no recording or anything live on my birthday.

So if you want to meditate,

Uplift your energy,

Have an energy based experience and celebrate with me,

Then I am super excited to see you there.

And I'm going to leave the information and the links all below so that you can be all set up.

Okay.

Well,

That was for today.

Thank you so much for being here.

I hope you have a most amazing start of your week.

Have a soul infused week.

Remember to take deep breaths,

Remember to be loving and kind to yourself,

Raise your vibration and make a difference.

Much love.

Reviews

Supportive & great to hear my list confirmed! www.grateful.org, ahimsa www.compassioncourse.org

I love your energy, Sonia! #5 will be the most challenging, but I am up for the challenge & the change! I am familiar with a lot of these tips, but need to bring the habits back into play, I’ve been very lazy with COVID restrictions. Also, #6, I know it to be true! And, #8! I started the cold water rinse last year & I LOVE it! Colorado girl here! Thank you so much for sharing your tips!
Hope you have a wonderful birthday week!
HaPpY BiRtHdAy, Sonia! Love, light & blessings to you! 🤩🥳🎶🎉🎁🎂♥️

I think this will be very helpful! Thank you!