Design A 15 Minute Self Care Morning Routine | Jenna Hellberg | Skillshare

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Design A 15 Minute Self Care Morning Routine

teacher avatar Jenna Hellberg, Coach for creatives and business owners

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

9 Lessons (11m)
    • 1. Introduction

      1:17
    • 2. Class Project

      0:24
    • 3. Benefits

      1:13
    • 4. Three Elements

      0:54
    • 5. Mind

      1:35
    • 6. Body

      1:28
    • 7. Soul

      1:43
    • 8. To Consider

      1:22
    • 9. Final Thoughts

      0:58
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About This Class

In this class you'll learn how you can design your own 15 minute self care morning routine consisting of three elements – completely customized to what you value and enjoy.

This way you can sneak in some self care and feel accomplished *before* you've tackled any tasks for the day.

The routine you come up with in this class will consist of practices you can draw support from no matter what your circumstances are each day. Through the routine you signal safety to your nervous system, which starts you off on a good note and sets a calmer tone for your day.

You do not need any prior knowledge, experience or equipment to take this class – but you might want to grab a notebook and pen.

P.S. Nova will be assisting us along the process, as she's an expert in making the most of your mornings.

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Meet Your Teacher

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Jenna Hellberg

Coach for creatives and business owners

Teacher

I help business owners and creatives tweak their schedules and routines, so they can enjoy their lives more while getting the important things done.

I grew up in Finland, and have lived in California since 2012. I share a plant-filled home with my husband Marcus and our Australian shepherd Nova.

Pre-coaching I've worked as a psychologist, and that training continually helps me connect the dots between how we spend our time and how we feel.

 Follow me to be updated on new classes – in the future I plan on adding classes around journaling, intentional living, planning, and self-care. 

 

Come follow along and say hi!

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Transcripts

1. Introduction: Välkommen. My name is Yen. I'm a coach who helps women reduce overwhelm and spend their time in an intentional way. In this class, you'll learn how you can design your own 15 minutes self-care morning routine, completely customized to what you value and enjoy. Lots of people are talking about the importance of morning routines, but they are advocating for these long and complicated ones. I want to give you this option that you can lean on even when you don't have much time. Of course, if you have more than 15 minutes of time to dedicate to self-care in the morning, then please do. This routine that you are going to design for yourself is going to consist of practices that you can do regardless of your circumstances. With a routine, you signal safety to your nervous system, which starts your day off on a good note and sets a calmer tone for your day. I'll talk about three categories of activities that are good to include into your short morning routine. But what the specific activities are is up to you because you are the authority on what works for you. 2. Class Project: For your class project, I want you to share what your self-care morning routine is going to look like and when you will do it. You can share a simple written post with your plan or you can be as creative as you want with it. Whatever form you want to share it in is up to you. 3. Benefits: At first, I want to talk just a little bit about why taking time for self-care in the morning is beneficial to you. Taking some time for self-care in the morning helps you signal calmness and safety to your nervous system which sets you up for a calmer morning, and hopefully a calmer day too. Some mean time before everyone and everything else out there gets a hold of you, gives you a structure, which is really helpful for your brain. As a bonus, you get a sense of accomplishment before you've really even started your day's, started on your tasks, which gives you momentum and motivation to keep going. I also want you to know that even if you can't have a self-care routine first thing in the morning, you can create routines and practices like this at any time in your day. The time of day might just change what types of activities you want to practice, or what the energy is, what the intensity is for that practice. Next, we're going to talk about the three different elements that you can plan your routine around. 4. Three Elements: Well, there are many different areas in life that contribute to self-care. There are three elements that I think are really important to activate in the morning; the mind, the body, and the soul. The cool thing is that some activities are practices that you come up with, might actually hit two or all three of these areas within that same activity. For example, yoga can be about moving your body, but also connecting to yourself. Whether you hit each of these three areas for a few minutes, or find a way to combine them together, 50 minutes can have such a big impact on your day. Now we're going to dive a bit deeper into all of these three areas; mind, body, and soul, and I'll give you some ideas for what might work for each type of self-care. 5. Mind: First up, we're going to talk about challenging or feeding your mind. We need to use our minds all day, so it's a good thing to get it activated early on in your day. Whether you want to feed your mind or challenge your mind, really is up to what you're energy is like in the morning. Feeding your mind can mean consuming information in some way: Maybe you read a couple pages from a book or you read a magazine or a newspaper, or you can just in some other way, consume interesting to you information, whether it's through a podcast or maybe some videos. Something fun to do might be to just find a quote of the day that you could embody for the day, that you could live out for the day. If you're in the mood to challenge your mind, then the emphasis is more on maybe producing something or changing something with the help of your mind: You could journal or draw or doodle or in some other way express yourself, you could decide on a word to embody for the day, you could write down things that you appreciated from the day before, maybe you come up with an affirmation for the day, you could list your intentions or your plans for the day, or maybe you take your to-do list for the day and cross off the least important thing on that day if you find something on there that you now, with your sharp morning mind, can see that is actually not that important to do. All right. We're going to talk about the body next. 6. Body: Now we're going to talk about the body. Getting connected with your body in the morning is also important. You could do something to introduce just a little bit of movement or it can be about nourishing yourself. Movement has been shown to not only increase happiness or decrease depression, but it also strengthens your will power. This means that you have more tolerance towards those tasks that feel tedious and you have an easier time making better-for-you choices throughout the day. Just as a bonus, introducing some movement into your day makes you more body positive even if nothing changes in how you look. Some ideas for what you could try to connect with your body in the morning: you could practice yoga or a stretch, maybe do some dynamic mobility exercises, maybe you do breath work, you can just have a dance party, maybe you stand around in the Wonder Woman pose, you could do a plank or you could massage your feet or your hands or your face, maybe you just want to clean and tidy for a few minutes, you could splash your face with some water or you just have a big glass of water. It could be as simple as putting on lotion, especially that lotion that you're saving for a special occasion, we don't need to wait for that. Next up, we're going to talk about the soul. 7. Soul: Lastly, we're going to talk about checking in or connecting with your soul. Doing something that helps me feel connected to myself or just to the world around me, it's crucial in helping me feel like there's a purpose to me wandering around this planet, and I hope that it will have that same effect for you too. Some ideas for what you could do for your soul or your spirit. You could meditate, or if you have some spiritual, or maybe you have religious practices that you want to give some time to. You could do a grounding practice or maybe check in on how you're feeling. Journaling is also a great way to connect with yourself, or maybe you send a text to somebody you care about. Maybe you just step outside for a few minutes and take a few deep breaths, or try to listen to sounds, or smell something, just wake up your senses while you're out there. You could lie down on the ground or on the floor and just feel the support of the Earth. You could snuggle up with your pet, if your pet is of a snuggle friendly variety, or you can listen to some music, maybe pick a song that either matches how you're feeling that day, or maybe pick a song with the intention of improving how you're feeling that day. You could also make a ritual out of picking close that match how you're feeling, or picking close that improve how you are feeling. Whatever you do, keep your phone away from you. This way it's easier for you to connect with your own thoughts and their own feelings. Next, we're going to cover just a few things to think about as you're designing your routine. 8. To Consider: I want to share just a few things to keep in mind as you're designing your routine. Makes sure that all elements of your self-care routine are enjoyable to you and easy to do, and don't require a lot of prep, and if possible, try to prep for them the night before. Define a time when you practice this morning routine, is it the first thing you do when you get out of bed? Or is it something you do after breakfast? Or is it something you do when your kiddo is down for the first nap? Having some kind of reminder to practice your routine is really important. They say that it takes about 66 days for us to make a new habit to stick, but it can take up to a full year before it's really sit in. You can, of course, adjust your self-care routine as life changes and as you notice that you need something different. Please feel free to have fun and to experiment. Lastly, I want to encourage you to come up with a backup plan for a time when you are really, really pressed for time. If you only have two minutes or five minutes, is there a little piece of your routine that you can do easily, pretty much, anywhere, anytime that doesn't require any prep. Next up, I just have a couple of final reminders for you. 9. Final Thoughts: I hope that you've had some fun designing your 15-minute self-care morning routine, and have landed on some activities that you feel will activate your mind, body, and soul. It's not really about what just 15 minutes can do for you. It's more about what the consistent practice of doing this for yourself is going to give you. The routine can bring a sense of stability, even if things are otherwise off in your life in some way. A final reminder for when that voice in your head says that you should be doing something more important than self-care, when you feel well emotionally, physically, and mentally, you do much better with everything that you put your energy into. Thank you so much for joining me for this class. Remember to post your routine in the class gallery, and I'll see you in the next class.