

Creating a Morning Ritual Can Transform Your Days
Two years ago, I used to wake up flustered and in a panic.
"What did I miss while I was asleep," I'd wonder as I scrambled to get out of bed to get to my laptop, all while scrolling through emails on my phone.
Within minutes, I'd be responding to texts, shooting off emails, making phone calls, and updating social media before I even had the chance to hop in the shower and eat breakfast. Those minutes would turn into hours, and before I knew it, my entire day had passed by before I had an opportunity to eat, drink a few glasses of water, and find my center.
It was no wonder when I visited a holistic doctor, in 2014 after my monthly cycle went missing, that I found out I was extremely fatigued, dehydrated, malnourished, and my nervous system was on the brink of shutting down.
I knew in that moment that things had to change.
During a February 2015 text exchange I had with Sway In The Morning co-host Tracy G., we dived into the topic of morning rituals, which went something like this:
Tracy: What does a successful morning look like for you?
Me: A successful morning to me right now is waking up with a positive mindset and knowing I can do anything I put my mind to. It might sound small, but I've mentally abused myself over the past year more than any man or human ever could. A successful morning means eating two meals before noon. It's the small stuff.
My success definitely does not include giving my mornings to others and not myself first, even though I am very thankful for my job.
That was my morning for 8 years, giving it to others. Now I make sure I wake up, drink a glass of water, open my blinds, listen to an empowering podcast while cooking my breakfast, and really make sure I've found my center before I plug into what the rest of the world is doing.
I'm trying my best to have an hour to myself in the morning before having to prep for my show. Now that you've realized that it's a non-negotiable, that can help you with future decision-making. If something is going to disrupt your recharge time in the morning – is it worth it?
Absolutely not.
Two years later, I've remained pretty consistent about my morning recharge time and it has literally transformed my days and changed my life.
Here are 13 things I find myself doing upon waking up before I've even had the chance to check emails or log into my computer:
- Lay in silence for 15 minutes and visualize how I want my day to go.
- Write down my intentions for the day in my journal.
- Pray (and thank God for the many blessings He's bestowed upon me).
- Stretch (a lot of people do yoga or meditate, I'm not there yet)
- Make my bed (I've found that if I don't do this, I'll want to jump back in.)
- Drink a glass of water (you are super dehydrated upon waking up).
- Open my blinds and let the sun in. (This is actually my favorite part of my day.)
- Shower. (The steam from the shower helps get my ideas flowing.)
- Cook breakfast. (Normally, it's 3-4 eggs with a side of oatmeal and fruit.)
- Take my vitamins.
- Listen to an empowering podcast or audio book. (This can be done while making breakfast.)
- Put on feel-good music.
- Aromatherapy. (I find that when I put Peppermint oil in my diffuser, it helps energize me. Lemon awakens my senses.)
Depending on how I feel, I may do about 15 – 30 minutes of cardio to get my heart rate going in the AM.
Once I've completed most of my ritual, and fully immersed myself into my "Me" time, that's when I will log online and plug into what the world is doing.
I have noticed such a dramatic change in my life since putting these rituals in place and my friends have all pointed out the shift they've seen in my energy and overall attitude towards life since I've been doing this as well.
A lot of people may say, "Sorry, I don't have time," but making the choice to go to bed earlier, and wake up an hour or two earlier makes all of the difference.
If you put a good morning ritual that works for you in place versus the usual routine of scrambling out of bed, hopping in the shower, plugging into emails, and rushing out the door, you increase your chances of having a productive, well-balanced, and positive day.
Try it, and let me know what happens!
What's your current morning ritual?
Originally published on Necole Kane.com
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Necole Kane is the founder and Editor In Chief of xoNecole.com. After spending 7 years as a successful celebrity gossip blogger, the Maryland native launched xoNecole.com with the mission to promote positive images of women of color as well as empower, educate, and inspire millennial women to live their best lives. Keep up with Necole on Instagram and Twitter @hellonecole, or through her personal website NecoleKane.com.
Smile, Sis! These Five Improvements Can Upgrade Your Oral Hygiene Instantly
This article is in partnership with Sensodyne.
Our teeth are connected to so many things - our nutrition, our confidence, and our overall mood. We often take for granted how important healthy teeth are, until issues like tooth sensitivity or gum recession come to remind us. Like most things related to our bodies, prevention is the best medicine. Here are five things you can do immediately to improve your oral hygiene, prevent tooth sensitivity, and avoid dental issues down the road.
1) Go Easy On the Rough Brushing: Brushing your teeth is and always will be priority number one in the oral hygiene department. No surprises there! However, there is such a thing as applying too much pressure when brushing…and that can lead to problems over time. Use a toothbrush with soft bristles and brush in smooth, circular motions. It may seem counterintuitive, but a gentle approach to brushing is the most effective way to clean those pearly whites without wearing away enamel and exposing sensitive areas of the teeth.
2) Use A Desensitizing Toothpaste: As everyone knows, mouth pain can be highly uncomfortable; but tooth sensitivity is a whole different beast. Hot weather favorites like ice cream and popsicles have the ability to trigger tooth sensitivity, which might make you want to stay away from icy foods altogether. But as always, prevention is the best medicine here. Switching to a toothpaste like Sensodyne’s Sensitivity & Gum toothpaste specifically designed for sensitive teeth will help build a protective layer over sensitive areas of the tooth. Over time, those sharp sensations that occur with extremely cold foods will subside, and you’ll be back to treating yourself to your icy faves like this one!
3) Floss, Rinse, Brush. (And In That Order!): Have you ever heard the saying, “It’s not what you do, but how you do it”? Well, the same thing applies to taking care of your teeth. Even if you are flossing and brushing religiously, you could be missing out on some of the benefits simply because you aren’t doing so in the right order. Flossing is best to do before brushing because it removes food particles and plaque from places your toothbrush can’t reach. After a proper flossing sesh, it is important to rinse out your mouth with water after. Finally, you can whip out your toothbrush and get to brushing. Though many of us commonly rinse with water after brushing to remove excess toothpaste, it may not be the best thing for our teeth. That’s because fluoride, the active ingredient in toothpaste that protects your enamel, works best when it gets to sit on the teeth and continue working its magic. Rinsing with water after brushing doesn’t let the toothpaste go to work like it really can. Changing up your order may take some getting used to, but over time, you’ll see the difference.
4) Stay Hydrated: Upping your water supply is a no-fail way to level up your health overall, and your teeth are no exception to this rule. Drinking water not only helps maintain a healthy pH balance in your mouth, but it also washes away residue and acids that can cause enamel erosion. It also helps you steer clear of dry mouth, which is a gateway to bad breath. And who needs that?
5) Show Your Gums Some Love: When it comes to improving your smile, you may be laser-focused on getting your teeth whiter, straighter, and overall healthier. Rightfully so, as these are all attributes of a megawatt smile; but you certainly don’t want to leave gum health out of the equation. If you neglect your gums, you’ll start to notice the effects of plaque buildup, which can irritate the gums and cause gingivitis, the earliest stage of gum disease. Seeing blood while brushing and flossing is a tell-tale sign that your gums are suffering. You may also experience gum recession — a condition where the gum tissue surrounding your teeth pulls back, exposing more of your tooth. Brushing at least twice a day with a gum-protecting toothpaste like Sensodyne Sensitivity and Gum, coupled with regular dentist visits, will keep your gums shining as bright as those pearly whites.
Russell and Nina Westbrook Dish On The Key Ways To Avoid Resentment In Relationships
Russell and Nina Westbrook are one of those low-key, unproblematic couples we don’t talk about enough. They met in college and got married in 2015. They also have a beautiful family with three kids. While Russell is an NBA star, Nina is a licensed family and marriage therapist and a mental health advocate.
She recently launched the podcast The Relationship Chronicles with Nina Westbrook, and in the latest episode, she had none other than her husband on as a guest. The college sweethearts dived into important topics from marriage to children and how they navigate it all.
One of the topics they touched on was dealing with resentment in your relationship. The former MVP highlighted the sacrifices his wife has had to make in order for him to pursue a career in the NBA, and that’s why it’s also important for him to support his wife whenever he can.
“For me is respecting and understanding what your partner do and the time it takes,” Russell said. “Not kind of downplaying what they do, understanding the time and energy and effort they're doing to make sure whether it’s their job or making sure home is taken care of, and understanding that, I think that is the challenge of not being resentful.”
Nina agreed and also shared her thoughts on resentment. According to her, one of the best things couples should do is have their own identity and passions outside of the relationship in an effort to be fulfilled.
“I also think that when you’re in a relationship, that’s why it’s so important that each individual kinda pursue their own passions and follow their own dreams as I feel like it only becomes or leads to resentment when one person is not feeling fulfilled in what they're doing in their lives,” she explained.
“And so, they will start to look at the other partner who’s happy or excelling or promoting or moving along in their journey, then they’re left feeling stuck like they sacrificed themselves, their happiness, their career, their future and have not pursued it in the name of the relationship or their partner. So, it’s so much easier to avoid those feelings of resentment when you’re each equally pursuing your passions.”
The couple has many passions that they work on together and separately. Outside of basketball and his family, Russell has become known for his eclectic style and started the fashion brand Honor The Gift. Nina has her podcast, and she also started the mental health website Bene. Together, they run the Why Not? Foundation, which works with kids in underserved communities.
“I’m a firm believer that one person can’t be everything to you, so you have to sort of seek out those different friendships or groups or hobbies or activities that help to fulfill you,” Nina concluded.
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Feature image by Jon Kopaloff/Getty Images for Religion of Sports