I was going to start this post with something along the lines of “there’s a lot a girl can get done in 15 minutes”, buttttttt then I pictured my husband looking at me with a that’s-what-she-said smirk and decided against it. But it’s true! When we’re on a mission to do something…feel something…be something, 15 minutes is just enough time to be dangerous while also being totally doable, even for the most tried & tired of us.
Since becoming a mom over four years ago and starting this online space around the same time, I’ve been waking up at 4 AM five to six days a week. I use this extra time to publish blog posts like [this], write emails (do you get my weekly newsletter in your inbox yet!?), create online courses, and do the things that I personally need to feel healthy & happy & whole before the sun even comes up. While I’m admittedly a “morning person” and am still awake by five even on the days I don’t set an alarm, this has only happened with practice and persistence over time.
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As a multi-passionate woman, I get excited about a lot of things, have lofty expectations, and want to live big experiences, yet “I don’t have time” is often the excuse of choice I tell myself and others when I can’t fit said multiple passions into my stacked schedule. And it feels legit because there are only 24 hours in a day, eight of them are should be spent sleeping, and the rest are used juggling jobs & relationships & parenthood & a household & pets & our health &&& the list goes on. If you can relate and have also been known to sling that “sorry…no time!” story around in response to the woulda-coulda-shoulda’s, then this post is for you, my friend.
While I *live* for my two-hour morning routine (you can find it here), that’s not what we’re talkin’ about today – because full-blown rituals while there’s still sleep in your eyes isn’t for everyone…and I totally get it! But if you’ve been itching to find more time in your day, to be a little more intentional about self-care, or have heard the benefits of waking up earlier and are inclined to see what all the fuss is about, setting your alarm for just 15 minutes sooner is the perfect place to start.
A quick disclaimer about “more”
Is the girl who promotes a “less is more” approach to health telling you to do more? Yeah…kinda! Because sometimes more is a must when you want your life to be bigger, bolder, and better. But because “more” can be a slippery slope towards “never enough” and burnout, there are a few points I’d like you to consider before taking on this challenge.
Make your “why” your ruler. How you choose to spend these 15 minutes in the morning should be centered around a bigger “why” – your reason(s) worth skipping that oh-so-tempting snooze button. Not only does this give you something true & tangible to wake up for, but it becomes a ruler to measure & monitor when “more” becomes that sweet spot called “enough”. Take a moment to write down (or at least think about) how you want this time to make you *feel*, then consider yourself successful when you achieve it with no need to add on anything else.
Honor your season. From where you are in your menstrual cycle to your current stage of parenthood, the time of year, and all the other *life* things that compete for your bandwidth and brainpower, there are times when walking up earlier may be more doable than others. This is a practice that should overall be consistent, but there’s no shame or blame when your ability to follow through ebbs and flows with the seasons and state of your life. When I’m on my period, my daughter keeps me up all night, or life is particularly stressful, you better believe I still set the alarm…butttttt I also give myself grace when hitting snooze is the healthier option.
Ditch the pressure to be productive. Did ya read that? Let me say it again for good measure. These 15 extra minutes are not about getting a headstart (or catching up) on chores, answering emails, or tackling that to-do list. This is about YOU – your health, your happiness, your heart – and creating space for the “wants”, the “wouldn’t that be nice’s”, and the things that would otherwise be on your backburner.
Maybe more is actually less? I still (and probably always will) stand by my “less is more” approach to health, but maybe in this instance more is actually less. Hear me out. While fitting 15 more minutes into your day is *technically* another “to-do”, the goals behind the activities you fill this time with are things like joy, fulfillment, self-care, and reflection. More of all [that] should overall mean less – less stress, less overwhelm, less burnout – a flip of the script I can totally get behind.
15 simple (but transformative) things you can accomplish by waking up just 15 minutes earlier
Ok, friend. If you’ve officially swiped right and your alarm is now set for 15 minutes earlier, it’s time to decide how you’re going to fill that quarter of an hour. Maybe you already know exactly what you want to accomplish in that time…and I absolutely love that! But if you’d like a little inspiration with ideas meant to give energy, boost creativity, improve your health, or bring a sense of wholeness, you’re gonna love this list of 15 (surprisingly) quick & easy life-giving activities worth waking up for.
MAKE GOOD COFFEE (& DRINK IT SLOW)
You’re probably already enjoying your favorite morning beverage, but imagine making it better, actually drinking it warm, and taking time to enjoy it! What if you switched from those pre-packaged k-cups (that are probably full of moldy coffee…and irritating your bladder) to fresh-ground beans? Or frothed the most delicious homemade creamer to pour on top? Then once you’ve taken the time to make something that feels like a treat to drink, consider sitting in your favorite corner of the couch and simply sipping it slowly in silence or slurping while doing something from the list below.
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ACTIVATIONS
We’ll get to all things meditation in a minute, and if that’s your thing then go for it!…but I’ve found something I personally like even better. The Activations App audios include affirmations, guided questions, and motivational music (aka – like meditation…but better), and *consistently* stacking them throughout my morning has changed me. I either listen to the “just music” tracks like “Power Focus” and “Creative Flow” while writing or play my favorites like “Vibey Manifestation Morning”, “Create Your Lucky Girl Persona While Getting Ready”, and “Daily Morning Gratitude” throughout the rest of my morning routine.
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READING
There was a loooooong period in my life (i.e. my high school through doctorate years) that I didn’t read for fun because I was too busy studying to survive in school. After graduation I vowed to read for pleasure, and even after adding marriage & motherhood to my plate, reading has remained a non-negotiable. If you’re in a season of wanting to read more but just can’t find the time or energy, these 15 minutes are the perfect time to chip away at a book chapter by chapter. Choose a fun fiction novel, learn about a topic you’re interested in, or pick up something on personal development. Don’t forget your local library is a great resource and the Libby App sends library e-books right to your kindle for free.
A FULL-BLOWN FACIAL
Let’s be real…we all have two different skincare routines – the one we do most days when we’re pressed for time or just too dang tired, aaaaaaand the one we want to be doing…know we should be doing way more often. At least twice a week I use a little of my time in the morning to do my full-blown, toxin-free Primally Pure skincare regimen (use code DRDAVIS for 10% off 🙂) and it looks a little something like this:
1. I start by applying the cleansing oil (I use the oily/acne-prone version) to dry skin and rub it in for about a minute. Then I take my jade roller and massage the product in a little more before removing it with a warm washcloth.
2. While my face is still slightly damp, I spray it with the soothing mist to help moisturize my skin and decrease redness, irritation, and inflammation.
3. Once my skin is dry, I apply a couple pumps of the plumping serum for firmer & smoother skin and use this opportunity to do a little gua sha facial massage followed by cupping to decrease wrinkles and improve lymphatic flow.
4. I finish with the antioxidant balm (which I thought was Primally Pure’s hidden gem, but it actually has over 3,000 5-star reviews!) to leave my skin feeling moisturized and rejuvenated.
If you want to give your skin a little extra love but don’t want to do a four-step facial first thing in the morning, consider applying a face mask (Primally Pure’s coffee mask is easily my favorite…and I’ve tried them all!) and leaving it on while you tackle another task or two.
JOURNALING
From reduced depression & anxiety to stronger immune function, lower blood pressure, improved memory, increased memory, and better sleep, there are multiple evidence-based benefits to journaling and most research states it only takes about ten minutes of writing to see these positive effects. Take a cute & compact leather-bound journal, the perfect pens (I’m piiiicky about what I write with), and consider starting each morning with one of my favorite prompts.
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TAKE AN ONLINE COURSE
Online courses are, without a doubt, one of the fastest, most effective, and affordable ways to learn from experts, and I’ve personally taken them for things like sleep training, sourdough, gardening, and gut health (& created them for all things pelvic health too *wink wink*). If you’ve been wanting to pick up a new skill or hobby, learn more about a topic, or even take your health into your own hands, I can almost guarantee there’s a course on the subject you’re looking for and tuning in for 15 minutes every morning is all you need to make it happen.
EAT A HEALTHY BREAKFAST
We all know breakfast is the most important meal of the day, but how many of us grab a granola bar and go or count our cappuccino as adequate? There’s more and more evidence on the importance of packing our morning meal with protein as this helps optimize hormones, balance blood sugar, build muscle, improve longevity, and promote energy and focus through the day, and these 15 extra minutes in the morning are the perfect excuse to slow down and make something healthy. Go big with bacon and eggs, blend a simple but satisfying smoothie (& pray it doesn’t wake your four year old), whip up a yogurt bowl, or reheat a slice of pre-made quiche. Breakfast is one of the easiest places to impact your overall health, and starting your day on the right foot means everything for the next 16(ish) hours you’re working, mom-ing, learning, creating, and doing.
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STRETCHING
Does this one make me sound old? I feel like 27-year-old me would not have put this on her list of top 15 ways to spend her morning. But here we are (*ahem*…ten years later) and the idea of stretching for 15 whole minutes (or at least while my coffee brews) sounds like heaven. While I tend to gravitate to the stretches & yoga poses that help relax the pelvic floor, feel free to move your body slowly and intuitively then hold the positions that simply feel good, the ones that make you go mmmmmmm.
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CRAFTING & HOBBIES
I’ve been cross-stitching and quilting since I was a little girl but haven’t had made the time for it in years. I loved the way it slowed me down, allowed my mind to wander, and sparked my creativity, and I’ve been searching for a way to incorporate crafting back into my busy life. If you also have a hobby you want to pursue or pick back up, this may be your excuse to make it happen. Track down all the tools you need, keep them tucked away (but easily accessible) in a corner, and watch the magic happen as you devote a bit of time to your “extra” interests every morning.
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DEEP BREATHING
I don’t believe in cookie cutter care, but there’s one thing I teach each and every one of my pelvic health patients – how to breathe. Believe it or not, a majority of people breathe improperly, and this can lead to problems in pelvic health and beyond. Purposeful breathing on its own or in the background of any other activities listed here is an amazing way to start your day. Follow the steps below (and peep the blog post just a little further down) to turn your breath into a beneficial healing tool.
1. In any position (I like sitting or laying down best) place one hand on your chest and one hand on your belly.
2. Inhaling through your nose, gently fill your chest, abdomen, and pelvis with air as if your entire trunk is a balloon. With a bit of practice, you should feel your chest and abdomen expand into your hands and your pelvic floor faintly lower.
3. Exhaling through your nose or mouth, notice the chest and abdomen return and the pelvic floor slightly rise.
4. Start with larger, more exaggerated breaths to really feel the chest, abdomen, and pelvic floor move. Then take more “normal” or “natural” breaths and see if you can still feel that movement.
CONNECT WITH A FEW FRIENDS
If you’re someone who always finds herself saying “I really need to reach out to so-and-so” or you simply want to get better at fostering your relationship with friends, this may be the perfect time to connect with someone (or three) that’s been on your mind. While I love a long voice message, you could also send a simple “you’re on my heart today” text or even write a good ol’ fashioned letter. As someone whose love language is “words of affirmation”, I know being on the receiving end of any of the above would make my week, and the thought of making the people I care about feel special & seen & supported feels just as good.
EXERCISE
There once was a season of my life when I set aside at least two hours a day for the gym. Let’s just say the days of boppin’ to my favorite music between sets, spending five minutes figuring out what exercise I want to do next, aaaaaand my six-pack abs are all gone (*sigh*), but I still believe moving my body with intention daily is a must, even if it’s just for 15 minutes. While you have to be strategic to work up a sweat in this amount of time, it can be done through activities like CrossFit WODs (workout of the day), HIIT (high intensity interval training), running, and jumping rope. If you don’t want to do something ^^that^^ intense, moving your body in a worthwhile way can also look like yoga, core strengthening, walking, or biking. Make sure to set out your workout clothes the night before so you can get straight to it as soon as you wake up.
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MEDITATION
Tbh, I’m not a sit in silence and meditate kinda girl. I want to be because the research behind the benefits of meditation is undeniable, but my busy brain & body tendencies make just about anything else seem more worthy of my time and attention. Then I found this meditation trainer, an orb that connects to guided meditations on your phone and vibrates in your hands to promote focus and breath, and suddenly meditation is something I look forward to. The good news is that there’s no wrong way to meditate (at least I hope not), and starting your day like [this] is bound to bring peace, clarity, and ah-ha moments.
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CHIP AWAY AT A BIG GOAL
Many of us have big goals in life, or maybe we’d make them if we felt like we actually had the time to bring them to fruition. While 15 minutes might not seem like enough to make a difference, that’s an extra 1.75 hours a week…7.5 hours a month…90 hours a year (!!!) that you could dedicate to making your dreams a reality. I’ve built this blog and my business in spare morning minutes and am proof that small, consistent steps over time matter more than you think.
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GET READY WITHOUT RUSHING
*Sigh* Let’s not underestimate the power of not adding anything to your morning, instead just taking 15 more minutes to actually relish in the routine you’ve already created rather than rush through it. Imagine brushing your teeth with care and intention, enjoying the art of doing your makeup, choosing clothes that make you feel good, and sitting down to eat your breakfast. I’m a big fan of romanticizing life, of noticing and appreciating the little things, and sometimes slowing down is all it takes to stimulate a little more life satisfaction.
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Stacking vs. multitasking
There’s more and more research on the downsides of multitasking (like lower quality work, increased stress, and less focus), but I think stacking a few of these activities into your 15 extra minutes in the morning is a-okay. I personally like taking things that are a bit more passive and doing them in the background of something that’s more active – stretching + working through an online course, activations + eating breakfast, coffee + facial, reading + deep breathing are a few examples of matches made in heaven.
While we’ve already established this time is *not* about productivity and there’s no need to fit as much as possible in these 15 minutes, there’s also nothing wrong with putting multiple life-giving activities on your agenda. As long as you’re realistic about what you can fit into this time and doing so doesn’t cause stress or overwhelm, I say stack away!
How to *actually* make this happen
Waking up 15 minutes earlier might not seem like much, but I hope you’re convinced that the potential this time holds outweighs any apprehension you may have to setting that alarm for just a bit sooner. In order to make this transition as smooth and satisfying as possible, here’s a few tips to help ensure your success.
Have a solid “why”. My “why’s” behind waking up early have changed over the years, but one thing that hasn’t is how strongly I believe in them. My mental wellness, physical health, growing my business, and finding that coffee tastes 973 times better when sipped slowly (it’s a scientific fact ;)) make it easy for me to prioritize and protect this time.
Make a game plan. Ok…this one is BIG! Don’t go into day one of waking up earlier with zero clue of how you’re going to spend that time. Create a plan the night before then ensure everything is ready to go as soon as you are. Charge your computer overnight if you’re going to write. Have the book already downloaded on your kindle. Set out your facial products and tools. Prep those healthy breakfast essentials. You can get a lot done in 15 minutes, but not when half of it’s spent deciding what to do and organizing the details.
Go to bed earlier (or at least aim for quality sleep). My daughter goes to bed at 7 and most of the time I’m right behind her – slipping under my covers by 7:30 for a little reading and my kindle hitting me in the face by 8. To me, an early (& enjoyable & elevating) morning is worth skipping the late night snacking, scrolling, and streaming. If you can’t get to bed any sooner, consider prioritizing your sleep quality. No bluelight exposure within an hour of bedtime, a dark & cool bedroom, and quality bedding, pillows, & pajamas are all a great place to start.
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Create a “no-phone zone”. While some of the ways you may want to spend this time might require a phone, I encourage you…implore you to make this a “no-phone zone” as much as possible. The temptation to scroll is stupid strong and even a peek at social or your packed inbox can derail the best of intentions. Most phones have a “downtime” feature that allows you to make certain apps unavailable during specific times, and I highly recommend using this if you find yourself falling into bad habits.
Be flexible. These 15 minutes are just the new beginning of your schedule, and like the rest of the day’s plans, it’s normal for changes to happen and other things to come up. This is an opportunity to practice flexibility, prioritization, and most of all grace. Consider this a go-to pattern or ritual, one to stick to as often as possible, but not a set of rules that must be followed or a place we bully ourselves to burnout.
Experiment. I firmly believe in the “don’t knock it ‘til ya try it” mindset, and recommend you apply it as you experiment with your new morning ritual. As long as the activity nourishes your body and/or feeds your soul, there are no wrong answers here. Try allllllll the things, do different activities on different days (Meditation Mondays? Writing Wednesdays? Facial Fridays? Stretching Saturdays?), then keep what serves you and leave what doesn’t…easy as that!
Enlist a friend. Research shows that having a friend’s support when going for a new goal can improve motivation, accountability, and overall success. Consider enlisting someone who’s willing to wake up around the same time as you, then share your plans for the next morning’s 15 minutes, send them a screenshot of your set alarm the night before, and maybe even shoot them a “good morning!” text for a little extra encouragement.
Follow your dreams. All cheesiness aside, if you don’t know where to start in the 7412865 possibilities for how to fill this time, try out your interests, hobbies, and pleasures first. If you find yourself saying “I wish I had more time for [insert amazing passion or project here]”, your morning may just be the perfect place to plug it in.
What are you waiting for?!
I don’t know about you, friend, but I’m a hit-the-ground-running (&-make-it-yesterday) kinda person once my mind is made up. And if your life could use a few more things that look like ^^this^^ in it, and 15 minutes in the morning feels like a good time to add it in, then what are you waiting for?! When you don’t have time you have to make time, and let’s be honest…we always find time for the things that are important to us. If self-care, growth, peace, health, or hot coffee are important to you, then tomorrow morning is your perfect time to prove it. Set that alarm for 15 minutes earlier now and start imagining how good it’s gonna feel to start your day in a renewed, relaxed, and refreshing way.
– Amanda
Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I’m a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.
Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.
