The Perfect

Morning
Routine
ACHIEVE YOUR GOALS
 ONE MORNING AT A TIME

How to
create the ultimate
morning routine.
 Welcome
I am so excited to have you and so glad that you've decided to
take charge of your mornings, and make the first few hours of
the day your best hours.

There's no time to waste, let's jump right in. 

You win the morning, you win the day.

The dream-chasing starts now. Are you with me?

"Life is too short,” she panicked, “I want more.”

He nodded slowly, “Wake up earlier.” - Dr. SunWolf

SHEDREAMSALLDAY.COM THE PERFECT MORNING

 THE WHY

The Why
UNDERSTANDING WHY YOU NEED TO SAVOR YOUR MORNINGS

THE IMPORTANCE OF A MORING ROUTINE

Why in the world would you set your alarm to 6 AM or even 5 AM for that matter? Great
question, and it just so happens to be the sole purpose of this free ebook.

It just so happens to be crucial that you start your day the right way, and on the right
foot.

I know it may sound cheesy but it couldn’t be truer. How you start your day and what you
do during those early hours is directly linked to how the rest of your day, or even week for
that matter, will play out.

By getting up an hour or two earlier, you give your mind and body time to start the wake-
up process, and you can start your day in a peaceful manner, rather than feeling rushed
and hasty.

Savor those crispy morning hours you have to yourself and make the most of them.
Take this time to work on yourself, fuel your body with amazing food (and delicious
coffee), practice self-care and more importantly, make time for your dreams.

We live in a world where time is said to be “of lacking”.

“Oh, who has time to dream or do that thing that they really want to do?”

The people who think this way must not prioritize their time very well. Waking up early is a
wonderful way to clock in a few extra hours in a day. Even if you have a full-time job, kids,
dogs and all those responsibilities that come with it, I am sure you can find half an hour
or even 15 minutes for your dreams.

Sometimes 10 minutes is all you need to take action and move the needle. 

SHEDREAMSALLDAY.COM THE PERFECT MORNING

 BENEFITS

Benefits
SOME OF THE MANY BENEFITS OF AN EARLY RISE

INCREASED CREATIVITY
When you wake up, your mind is completely clear and inspiration has a much higher
chance of dropping by to inspire new ideas to flourish.

It’s as if we unconsciously produce creative ideas and thoughts in our sleep, and when
we wake up, they are right there to greet us.

This is due to the prefrontal cortex is at its most active state in the morning. This is the
part of the brain linked to setting long term goals, decision making, planning, and self-
control.

I devote the hours in the morning for writing songs, blog posts and whatever else
requires deep focus.

MORE MINDFUL
Being more mindful comes naturally with waking up early. We have those first few hours
in complete solitude.

Embrace the quietness, sit in silence, practice gratitude for a few minutes, and really
become aware of yourself and your surroundings.

Some may say this is corny, but being mindful about your life has amazing benefits for
your overall health and how you welcome the day. 

SHEDREAMSALLDAY.COM THE PERFECT MORNING

BENEFITS, CONTINUED

Benefits
SOME OF MANY BENEFITS OF AN EARLY RISE

BECOME A CHAMP AT GOAL SETTING & PLANNING

When you turn into an early riser, you will also evolve into a complete goal and planning
obsessed maniac, like me. There’s no way around it. So, congrats! Welcome to the club -
it’s amazing.

Early risers have their why clearly stated, goals and actions in order, and they know
exactly how and what to take action on in the morning.

There’s really no need to wake up THAT early if you’re just going to stare into space. Am I
right?

You need an action plan and a purpose. 

BOOSTS PRODUCTIVITY
Your intentions for the morning hours are clear.

Since your tasks for the day are planned so heavily in advance, your mind won’t be
playing catch up and you’ll be able to check those to-do’s off in a jiffy.

By waking up earlier, you allow yourself more time to focus on your most important and
time-consuming tasks.

And since the rest of the world has yet to wake up, you avoid distractions and can focus
on your to-do list without any interruptions.

SHEDREAMSALLDAY.COM THE PERFECT MORNING

BENEFITS, CONTINUED

IMPROVED SLEEP
If you wake up and go to bed at the same
time every day, you’ll be in tune with your
earth circadian rhythm - in other words -
your body’s natural sleeping cycle.

You’ll feel more rested because your internal

clock is balanced.

An important note - don’t turn your world

upside down and sleep in till noon on the
weekends. It will disrupt your ECR and you’ll
have to start all over again on Monday.

Try and get up at the same time every day,

even on Saturdays and Sundays (I know).

Enjoy the sleep of your dreams by having a

pre-predicted sleeping pattern. 

MORE PROACTIVE
When you wake up early and make the
commitment to yourself, you are in complete
charge of your time.

You’re making things happen for yourself by

pushing back your alarm clock a few extra
hours. Because of this, you will take massive
action and make your dreams come true.

You’ve never been more proactive as when in

the early riser club.

SHEDREAMSALLDAY.COM THE PERFECT MORNING

BECOMING A MORNING PERSON

Checklist
A CHECKLIST FOR BECOMING A TRUE MORNING PERSON

Start slow & keep it simple

Never EVER snooze

Drink lemon water

Eat a healthy breakfast

No social media (or email) before noon

Make your bed first thing HOT TIP!

Keep your "why", goal and dream with
Open the blinds and let the sunshine and fresh air in you at all times. 

You are much more likely to actually

Read for 20-30 minutes get up when you have your why
clearly stated. 
Meditate

Energize & stretch your body

Create something

Journal or do a thought download

Ask your mind 1 supportive question

Tackle your most important task first

SHEDREAMSALLDAY.COM THE PERFECT MORNING

THE ROUTINE
An example OF AN IDEAL MORNING

This is a sample schedule to help you find

motivation when
turning into a true morning person.

Reference this sample routine whenever you’re

having an off-morning or you just can’t seem
to get your butt out of bed.

The first two weeks are the hardest. 

You can do this.

 THE ROUTINE

KEY POINTS
TO REMEMBER:
1. Keep it simple
2. Start slow
A SAMPLE ROUTINE - WEEK 1 3. No decisions

Bedtime day 1-3: 30 minutes earlier than usual

Wake up 1-3: 15 minutes earlier than usual

Bedtime day 4-7: 45 minutes earlier than usual

Wake up 4-7: 30 minutes earlier than usual

Go to bed 30 minutes earlier, so you’ll have time to whine down, tire your
eyes and read a little something before you drift off to sleep.

Keep your phone far away, preferably in another room.

Get an old school alarm clock if you usually use your phone as your alarm.
Slowly but surely, work your way back to the desired wake up time.

Try and stick to the sampled schedule to keep your inner circadian rhythm
(sleeping pattern) happy and to avoid shocking your body.

Always remember your WHY and motivation for changing your morning
routine.
 THE ROUTINE

KEY POINTS
TO REMEMBER:
1. Keep it simple
2. Start slow
A SAMPLE ROUTINE - WEEK 2 3. No decisions

Bedtime day 8-10: 30 minutes earlier than week 1 

Wake up 11-14: 30 minutes earlier than week 1

Bedtime day 4-7: 60 minutes earlier than week 1 

Wake up 4-7: 90 minutes earlier than week 1

Week 2 will be the hardest week. Push through your old habits and follow the
schedule, no matter what.

Use the 5-second rule by Mel Robbins: When your body wakes up naturally,
count backward from 5-4-3-2-1 and get your butt out of bed. If you do this, your
brain won’t have time to convince you to go back to sleep.

You should have reached the desired wake-up time by this point. Remember that
it’s super important for your body to get 7-8 hours of sleep so you should
preferably be going to be at around 9 - 9:30 PM.

Decide on a wake-up time that works for your schedule. Also, don’t be hard on
yourself. 
 DATE WEEK DAY

YOUR ROUTINE

Your Routine
 A WORKBOOK FOR YOUR NEW MORNING ROUTINE

START TIME ACTIVITY END TIME

SHE DREAMS ALL DAY | SHEDREAMSALLDAY.COM

 Was this helpful?
BE SURE TO CHECK OUT MY EBOOK, DREAM MORNING FOR THE ULTIMATE
DREAMY MORNING EXPERIENCE. 

DREAM MORNING

SHE DREAMS ALL DAY | SHEDREAMSALLDAY.COM