They say that Peace Corps is “the toughest job you’ll ever love”. And ‘tough’ doesn’t even begin to describe the stress and pressure a volunteer can feel daily. But that is exactly why every volunteer needs a morning routine. It will reduce the stress so that they can not only survive, but thrive. Not sure where to start. Here is what I have found out about morning routines.
What is a morning routine?
A morning routine is a set of morning activities done with purpose. They are not things that you can do on autopilot. To help reduce your stress and give you a head start on the day, do them with intention.
Why is a morning routine good for you?
Search the internet and you’ll find hundreds of articles on why a morning routine is good for you. Studies show that society’s most successful people have morning routines. They have helped them get where they are today. Morning routines are not just good for volunteers, but for everyone.
Gets you ready for the day and starts your day off right
Once you wake up, that is the start of a new day. How you start your day can determine how the rest of the day will go, or at least how it is going to impact your wellbeing. If you wake up late, throw on some clothes, and rush to work, how is that reducing the stress you already have put on yourself? It doesn’t. Making time in the morning is one of the best and easiest ways to prepare for the rest of the day.
A conscious morning routine helps you move the day in a positive direction. Being a volunteer is a 24/7 kind of job and for most of it, the PCV has very little control. By starting the day off ‘in control”, you can build self-confidence. That will come in handy when things arise during the rest of the day that are out of your control.
You need to lower your stress daily
Stress is part of the job of being a volunteer. You are in a culture not your own. You don’t speak the language well. Food is different as well as daily schedules. The community has high expectations of you. And you might have high expectations of yourself too. Stress can be a 24/7 thing. So, anything you can do to reduce this bombardment will be a big benefit.
If you don’t lower your stress somehow, it can have major consequences. Your relationships with your host family and counterparts will suffer. Both your mental and physical well-being could decline. And that would lead to even more problems. So, it is better to be proactive when it comes to reducing stress.
By keeping a morning routine, you can improve both your mental and physical well-being. Doing a task intentionally helps focus the mind so it doesn’t dwell on other negative thoughts. Including movement or exercise will improve your overall health. Increased heart rate activities are often overlooked by volunteers. But all these combine to reduce stress and the effects stress has on the mind and body.
Self-care and healthy habits are important
Volunteers are very selfless people. Who else would give up 2-years of their life to help others? But if we don’t take care of ourselves first, how can we expect to help others. Taking care of yourself is like building a strong foundation for the rest of the day. It brings a sense of mental stability to what usually tends to be a chaotic day for most volunteers.
A good morning routine is good for anyone, not just volunteers. Adopting a morning routine can not only help a volunteer now but throughout the rest of their lives. It is a very healthy habit to learn early. Your morning routine will change over time. But the effect is the same – a positive impact on your physical and mental health.
Raise your energy levels and reduces distractions
A lot of people have trouble getting started in the morning. How often do you wake up and stumble your way as you start your day? A morning routine is very intentional. It should rev up both your physical and mental engines. You will be more efficient throughout the rest of your day.
Almost the second you step out of your room, you are being pulled in every direction. A morning routine gives you the space to be focused on specific tasks. This is without anyone or anything needing your attention. It is probably the only time you can fit this into your busy day.
Improve your relationships and self-confidence
As a volunteer, you are suddenly part of a new family. They can be a source of strength but also can be very stressful. This is because of the cultural and language differences that can be difficult. It takes time and effort to learn where you fit in. A morning routine can lower the internal walls you have put up to protect yourself. Being more relaxed but focused can help you strengthen your family connections.
Nothing can prepare you for the types of stress that a volunteer will experience. Even the most confident person can be shaken by the demands put on them serving as a Peace Corps volunteer. By focusing on yourself doing intentional tasks, you give yourself a chance to recharge your confidence. It allows you to recognize the internal strength you already have.
What to include in your morning routine
Over the years, I have tried many things with my morning routine. Some worked, but some didn’t give me the benefits they gave others. That’s okay. The idea is to do intentional tasks to improve your mental and physical well-being. Experiment. Start small, don’t give yourself more stress. If something doesn’t work, try something else. But one key is to be consistent – try not to skip a day or days.
Prepare the night before.
Your morning routine can be enhanced if you do a little prep the night before. An ‘evening routine’ can help you the next morning. It can also set you up for some quality sleep that will also give you huge benefits. You can write out a to-do list for the next day. Put out some exercise clothes you will need in the morning. Fill up a water bottle in case you get thirsty in the middle of the night.
Make the bed
I’m always surprised by how this makes me feel. A lot of people say it is because it starts off your day with a completed task. But for me, it makes my room look a thousand times better. And it is so simple to do and takes less than a minute for me.
Drink some water
For many volunteers, drinking water is not always easily available. So we tend to not drink enough throughout our day. Add to that the hours you were asleep and your body is bound to be dehydrated. Drink as much as you can first thing in the morning. Your body will be so grateful.
Don’t pick up the phone
When you wake up, a lot has happened with your family and friends while you were asleep. Blame the time difference. There might be a lot to catch up on with social media and even the news. But you need to focus and picking up your phone can be a huge distraction. Your morning routine gives you the most benefit if it is not distracted but focused. You can always catch up later.
Get moving
Exercise does wonders for the body. But it is also great for your mental and psychological wellbeing. So, why not start your day off with some physical movement. Some days I warm up and go for a short run. On other days I do a 20-minute workout in my room. It doesn’t have to be a lot. But do something that gets your body moving and your heart pumping.
Enjoy your morning tea
Here in Nepal, my host family has morning tea (with fresh buffalo milk). It is so relaxing and tastes so good. The whole family sits and enjoys it. Not talking, just sitting and doing it together before the rest of the day pulls us in all sorts of different directions. So, whatever morning routine your host family does, join in. Or make a cup of something hot to drink or something to eat that hits all your senses – taste, touch, and smell
Do something relaxing for yourself
Back in the US, a lot of our day is doing things for ‘ourselves’. We are a very individualistic society. Most Peace Corps host countries are very community-oriented. That in itself can be very stressful. A morning routine might be the only part of your day to experience some “me” time.
This could be almost anything. Some suggestions might be reading, meditation, writing a letter to a friend, coloring, and taking a casual walk, to name a few. Remember to be intentional and relaxed.
Review your day ahead
Taking an intentional look at your day ahead can help you be more in control. A lot of days will include things you either didn’t know about or have no control over. But by being more prepared for the things you can control, the better prepared you will be for the things that come up unexpectedly.
Start now and keep your morning routine going
When should you start? Start now! Don’t wait until you arrive in-country for Pre-Service Training. I’m sure with your life now and getting ready to depart for Peace Corps is already pushing your stress levels up. Starting now will help you begin to understand what works and what doesn’t. And it will be one less thing you have to worry about once you arrive at staging.
Because you are doing a set of intentional tasks in your morning routine, it might help to have a checklist. If you are keeping a bullet journal, you might have a ‘morning routine’ habit tracker. This way you can see how well you are sticking to the morning routine.
The key is not quantity but consistent quality. Don’t add more stress to your day by making your morning routine a lot more work to do. Keep it simple. It is much easier to keep consistent if it is simple and doable.
Don’t sweat the days you can’t get it done or maybe even skip it completely. Those days happen. But if you are like me, you will miss the routine. And the next day you might take extra effort to make sure you don’t miss it two days in a row.
Conclusion
I have never regretted the years I have served doing “the toughest job you’ll ever love”. But I have also learned to do what I can to reduce the stress of that “job”. And a morning routine is a very easy and doable way to do that. It has helped me survive three tours of service in the Peace Corps. But it has also allowed me to thrive. I highly recommended adding a morning routine to your day.
What is the best part of your morning routine? Let me know here, I’d really like to know.
References:
- 10 Science-Backed Benefits of a Morning Routine
- 5 Reasons Why Morning Routines Are So Important
- A Guide To Creating the Perfect Morning Routine for You
- The Importance of a Morning Routine! = LinkedIn
- The Importance of Establishing a Morning Routine – Forbes
- The Importance of a Morning Routine & How To Set One
- The Importance of a Morning Routine – Neo Cody
- The Importance of a Morning Routine – Austen Henry
- Three Little-known Facts Explain Why Forming a Morning Routine Is so Important
- The Importance of a Morning Routine (Especially during a pandemic)
- How to Start a Morning Routine: 15 Step-by-Step Expert Tips
- How to start a healthy morning routine — and stick with it
- How to start a productive morning routine for success (proven method)
