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Here’s a Morning Routine That Will Make You Unstoppable



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Get up, brush your teeth, get dressed, eat breakfast, go to work. Day in, day out. How do you begin your day? We are creatures of habit and as such, we can easily get into some humdrum habits that aren’t exactly bad, but aren’t really allowing us to live at our full potential. If you’re looking for something to give you that slight edge, look no further than your morning routine. A morning routine should not be moving through the basics as quickly as possible to get on your way to your day. A morning routine is a mindful experience that puts you on the path to a great day.

What are some habits you can start to include in your morning routine? Here’s a few to consider:

1. Hydrate

Your body is dehydrated first thing in the morning and waking it up with a glass of water is one of the most important things you can do. For a bit more flavor, try warm or hot lemon water first thing in the morning – this can help to get your digestive system moving right away. Whether you choose a glass of cold water or a hot lemon water, you will find numerous benefits to hydrating your body right away. Some of the benefits touted on both of these include improving your metabolism, improving mental performance and helping to eliminate toxins.

“If you win the morning, you win the day.” – Tim Ferriss

2. Quiet, reflective time with journaling, gratitude or meditation

Some of the most successful people start their day with some form of quiet, reflective time including Oprah Winfrey, Mel Robbins and Tim Ferriss. Each of these routines can help to reduce stress, calm the mind and can help you to take control of your mental health. These habits help to start your day on a positive note and train your brain to look for the good throughout your day. Our minds are programmed to find what they seek, so if you train your brain to look for the good, that’s what it will find and allow you to move through your day more positively.  

3. Send love

This might sound a little out there, but stick with me. This method is taught by Bob Proctor, and it’s a powerful lesson in forgiveness. Once you’ve completed your journaling, gratitude and/or meditation, take a moment to close your eyes. Think of someone that you are having a challenging time with and send them love. Don’t think about what they’ve done or why you might be angry or upset with them. Simply send them love and positive energy. 

It’s not so much about them, though you may find that the positive energy you send their way seems to somehow break down some of the challenges you are finding with them. It’s about you and the energy that you are putting out into the world. When you hold onto anger or keep going over the challenges in your own mind with someone else, it stays with you. 

It’s like the quote from the Buddha that you’ve probably heard before: “Holding onto anger is like grasping a hot coal with the intent of throwing it at someone else; You are the one that gets burnt.” Sending love is a powerful lesson in forgiveness and letting go.

4. Get your body moving

Starting your day with exercise can help to improve your mood and increase your energy. There are numerous benefits to exercise at any time of the day. Anything you can do to get your body moving first thing in the morning, even as simple as a walk around the block or ten minutes of sun salutations, will get your blood flowing to enhance alertness and prepare you for your day. In addition, if you allow yourself the time for a full workout, you open up time later in your day that may have been used for this to do whatever you please.  

“Wake up early everyday so that while others are still dreaming, you can make your dreams come true.” – Hal Elrod

5. Decide on the most important tasks for your day

Many of us write down our to-do lists, trying to rush through as much as possible. While doing as much as can be done in our day is valued, those with the habit of success know that doing the most important tasks first will move you much further along in the long run.  

Take time to write down up to six tasks that would be most important for you to do today. Then number them, starting with the most important task, the thing that if you only finished one task today would move the needle the most. When you start your day, begin with this task and forget about the others for the time being. Don’t move on to the next one until this is complete. 

It sounds so simple, but is a highly effective strategy for getting more done. Our minds tend to wander and want to think about the next task before we have finished the first. By deciding on what’s most important upfront, you’ll get done more quickly and have the most important thing you need to do completed so you can fully move on to the next (even if that means you don’t get to until tomorrow).

Starting your day in a positive energy can have an enormous impact on the rest of your day. Move away from the mundane and try this for a couple weeks. Watch as your life begins to transform.

Amy Kerman-Gutzmer is a coach, yoga teacher and believer of continuous personal development and improvement. She helps others to live their best lives and find their inner calm. You can find her on her website Everyday Yoga Escape or follow her on facebook.

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The Imbalanced Problem with Work/Life Balance

Balancing is for your checkbook, gymnastics, and nutrition; not for your people’s work/life ratio.



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Balance…it requires an equal distribution of value between two or more subjects to maintain steady composure and equitable proportionality. (more…)

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How to Find the Courage to Start New

Change is scary, but it’s a normal part of life.



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It’s 2023, a new year, new you, right? But how do we start over? How do we make the changes in our lives that we crave so much to see?  (more…)

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Failing is More Important Than Succeeding

Failure is an integral part of life as life is incomplete without failures.



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People often consider failure a stigma.  Society often doesn’t respect the people who failed and avoids and criticizes their actions. Failure is an integral part of life as life is incomplete without failures. Not to have endeavored is worse than failing in life as at some stage of your life you regret not having tried in your life.  (more…)

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5 Indicators of Unresolved Attachment Trauma



Emotional Attachment Trauma

Trauma caused during specific stages of a child’s development, known as attachment trauma, can have lasting effects on a person’s sense of safety, security, predictability, and trust. This type of trauma is often the result of abuse, neglect, or inconsistent care from a primary caregiver.

Individuals who have not fully processed attachment trauma may display similar patterns of behavior and physical or psychological symptoms that negatively impact their adult lives, including the choices they make in relationships and business.

Unfortunately, many people may not even be aware that they are struggling with trauma. Research estimates that 6% of the population will experience PTSD in their lifetime, with a majority of males and females having experienced significant trauma.

Unresolved attachment trauma can significantly impair the overall quality of a person’s life, including their ability to form healthy relationships and make positive choices for themselves. One well-known effect of unhealed attachment trauma is the compulsion to repeat past wounds by unconsciously selecting romantic partners who trigger their developmental trauma.

However, there are other less recognized but equally detrimental signs of unprocessed developmental trauma.


Five possible indications of unresolved attachment trauma are:


1.  Unconscious Sabotage

Self-sabotage is a common pattern among individuals with unprocessed attachment trauma. This cycle often begins with hurting others, which is then followed by hurting oneself. It is also common for those with attachment trauma to have heightened emotional sensitivity, which can trigger this cycle.

This pattern can manifest in lashing out, shutting down, or impulsive behavior that leads to feelings of guilt, shame, and self-loathing.

Many people with attachment trauma are not aware of their wounds and operate on survival mode, unconsciously testing or challenging the emotional investment of those around them, and pushing them away out of self-preservation and fear of abandonment.

This can lead to a pattern of making poor choices for themselves based on impulsivity.


2. Persistent Pain

Chronic pain is a common symptom that can stem from early trauma. Studies have shown a connection between physical conditions such as fibromyalgia, headaches, gastrointestinal issues, insomnia, muscle aches, back pain, chest pain, and chronic fatigue with the aftermath of chronic developmental trauma, particularly physical abuse.
Research has found that individuals with insecure attachment styles, such as anxious, avoidant, or disorganized, have a higher incidence of somatic symptoms and a history of physical and emotional abuse in childhood compared to those with a secure attachment style.

3. Behaviors That Block Out Trauma

Trauma blocking practises are used to avoid the pain and memories connected with traumatic events.
Emotional numbing, avoidance, and escape via briefly pleasurable activities that distract from terrible memories or suffering are common examples. Unfortunately, this escape habit stops people from successfully processing and recovering from their trauma.
Furthermore, when the pain resurfaces, more and more diversions are necessary to continue ignoring it. This can be seen in compulsive behaviours such as drug or alcohol addiction, emotional eating, numbing oneself through relationships, workaholism, excessive or dangerous exercise routines, compulsive internet or technology use, or any other compulsive behaviour used to distract yoursef from intrusive thoughts and emotions.
These actions have the potential to prolong a cycle of avoidance and repression, preventing persons from healing and progressing.

4. A strong need for control

It’s understandable that some people may struggle with control issues in their adult lives, especially if they felt helpless or vulnerable during their childhood.
This can happen if someone had an overbearing caregiver who didn’t let them make their own choices, expected too much from them, or didn’t take care of them properly. As adults, they might try to control everything in their life to feel more in control and less anxious or scared. This might be because they didn’t feel like they had control over their life when they were a child.
It’s important to remember that everyone’s experiences are different and it’s okay to seek help if you’re struggling with control issues.

5. Psychological Symptoms That Are Not Explained

Individuals with a history of developmental trauma may experience a range of psychological symptoms, including obsessive-compulsive behavior, intense mood swings, irritability, anger, depression, emotional numbing, or severe anxiety.
These symptoms can vary in intensity and may occur intermittently throughout the day. People with this type of trauma may attempt to “distract” themselves from these symptoms by denying or rationalizing them, or may resort to substance abuse or behavioral addictions as coping mechanisms. This can be a maladaptive way of trying to numb their symptoms.

What to do next if you’re suffering from emotional attachment trauma?

Everyone’s experience of healing from trauma is unique. It’s important to be aware of whether you have experienced childhood developmental trauma and how it may be affecting your relationships as an adult. Sometimes, the effects of trauma can be overwhelming and we may try to push them away or avoid them.
If you notice that you’re engaging in these behaviors, it’s important to seek help from a trauma therapist who can support you on your healing journey. Remember, you’re not alone and it’s never too late to start healing.

There are several ways that people can work to overcome emotional attachment trauma:

  1. Therapy: One of the most effective ways to overcome emotional attachment trauma is through therapy. A therapist can help you process your experiences, understand the impact of your trauma on your life, and develop coping strategies to manage symptoms.
  2. Support groups: Joining a support group of people who have had similar experiences can be a great way to find validation, empathy, and a sense of community.
  3. Mindfulness practices: Mindfulness practices such as meditation, pilates, prayer time with God or journaling can help you become more aware of your thoughts, emotions, and physical sensations, and develop a sense of spiritual connection and self-regulation.
  4. Trauma-focused cognitive-behavioral therapy (TF-CBT): This is a type of therapy that is specifically designed to help individuals process and recover from traumatic events.
  5. Building a safety net: Building a support system of people you trust, who are there for you when you need them, can help you feel more secure and safe in your life.

It’s important to remember that healing from emotional attachment trauma is a process and it may take time. It’s also important to find a therapist who is experienced in treating trauma, who you feel comfortable talking with, and who can help you develop a personalized treatment plan.

If you desire to work with me on healing your wounds and unlocking the aspects of you that were never realized so you can achieve more success in your life then head over to and join my weekly LIVE online mentorship calls.
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