Are you a morning person?

Ashley Nielsen, LPCC, is IOME's newest trained supporter and first fulltime employee(!!). To say we are excited to have her here is an understatement. One of the many things that makes Ashley a perfect fit for IOME is her desire to share and teach self care in all forms; for the body mind and soul. She is a perfect match for IOME's mission and we are so thrilled to share her with you all! 

If you didn't know, each and every month IOME members have access to exclusive trainings and content for their self care practices. This month, the mind training focused on morning routines and the mental power that comes with them. Ashley wanted to share some more profound ways to tackle your morning routine in all three areas: 

"Are you a morning person? Or are you the type of person that feels personally attacked by the dreadful “DING DING DING” sound of your alarm every. single. morning? I can tell you that mornings have always been a struggle for me. Most days I hate hearing my alarm sound and having to muster up the motivation to roll out of bed and begin the day. But I have found a great way to start my mornings that makes me feel energized and ready for the day.

It is called the 20/20/20 rule and it is from Robin Sharma in his book, The 5 am Club (don’t worry, you don’t have to wake up at 5 am in order to use this technique). To use this method, you split the first hour of your day into three 20 minute increments to use for physical activity, reflection, and learning. I wanted to share this particular formula with you because it fits so perfectly with IOME’s emphasis on holistic self-care (Mind, Body, and Soul).


The first 20 minutes should be used to move your body. I know, that’s the last thing we want to do when we wake up in the morning, right? Even though it might take a little extra push to get going, there are so many benefits to exercising in the morning. Exercising in the morning can help with increased alertness and focus, better mood, and more overall energy. Although it’s recommended to exercise vigorously enough to work up a sweat, starting off by taking a relaxing walk about the block is still a great way to get your body moving.


The next step is reflection. These next 20 minutes should be spent quietly giving some thought to your goals for the day, your top priorities in life, and what you are most grateful for right now. Before your day becomes hectic with your work and homelife responsibilities, it is so important to take some time for self-reflection. Self-reflection helps you to better understand yourself, what’s important to you, and how you want to live your life. You can do this many different ways, including meditation, journaling, or just thinking about these things while you sip your morning coffee.


The last portion of this hour is to be used for learning and growth. Learning something new can make you feel accomplished and keep your mind active and engaged. This can be done in a multitude of ways, but try to stay away from social media. Instead you can read a book or listen to a podcast on a topic that interests you, take a free online course, or even practice a new skill you are wanting to learn. This time can be used for anything that inspires or intrigues you.

That’s the 20/20/20 rule in a nutshell! I hope you find some value in this method and can use it to bring some much deserved self care into your mornings.

If you have any questions for me or would like to reach out to schedule a session, you can email me at [email protected].

Again, I am so excited to be joining the IOME community and cheering you on in your journey! :)"

We are so grateful to have Ashley apart of the IOME team. If you are wanting to learn more from Ashley, just reach out. You deserve to start your day with a successful morning each and every day. 


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