I’ve been thinking about something simple and very real lately - getting up early to practice.
Honestly, I think we deserve a medal for getting up early on these cold and dark winter mornings, when all we want to do is hide under the duvet. I know, I'm with you! But somehow, an early practice does seem to help the rest of the day feel a little lighter and more rejuvinated, even on these winter days.
As a woman with ADHD (spoiler alert.., some of you know this… but I don’t really talk about it much, unless you know me well, then I probably never STOP talking about it!) - I know how tricky sleep can be. The busy brain at night, that “just one more thought” loop. Then trying to actually get to sleep, let alone stay asleep. Ugh. And of course, if you haven’t slept well, getting up early feels impossible. If this is you too — I SEE YOU! It’s hard. And it can mess with your energy for the rest of the day.
I’ve had so many mornings where I went to bed full of plans which were wiped out by a bad nights sleep. And often it’s not just one night, is it? It can be a weeks, months (dare I say it..years). Sometimes it feels endless. I have gone through periods when it’s been like this, for sure.
And yet… one of the few things that’s helped me (strangely) is getting up earlier to practice. Just a bit earlier. It’s not magic, or perfect, but over time, it can nudge the body into feeling tired more naturally in the evening. It’s not bullet proof, sometimes it works, sometimes it doesn’t (restless dreams anyone?…. also a typical ADHD trait). But that tiny bit of consistency can slowly start to break the late night patterns, and help you find a better routine. I don’t like the phrase “sleep hygiene.” I know people mean well… but it really grates, and can make you feel “inadequate” if you haven’t mastered this. But, small steps towards starting your days earlier can help.
I would never advocate for practicing yoga instead of sleeping on a regular basis, if you’re already sleep deprived, exhausted, or going through some big things in your life. Rest is so undervalued, and honestly, I think our culture celebrates busy-ness too much. Toxic productivity is definitely a thing.
But if you crave a routine, and stuggle to create one, nudging the bedtime clock forward might be helpful, if you can. Of course, anyone with ADHD knows a routine is a routine until it’s…. NOT! For absolutely no reason. It’s like the universe is trolling you. But it’s OK, we’re only human. Be kind to yourself. and gently start again, when you can.
If you do want to experiment with an earlier night/early rise/early practice schedule , start small. Fifteen minutes earlier tonight. Then maybe twenty. Maybe thirty. Gradually, small steps stick.
Little Things That Help Me
Here are a few simple things that can really make a difference. I like to think of them as tiny nudges to help you get moving:
✨ Lay out your mat and yoga clothes the night before
Grab-and-go in the morning. Less thinking, more doing. Clear a space for your yoga mat the night before if you’re practicing at home.
✨ Give yourself a minute or two for a cup of mint tea, or prepare and drink on the move
Warm, calming, and just enough ritual to prepare you for practice. Mint is also refreshing and stimulating without the caffeine jitters and soothing on the stomach if you wake up with digestive issues.
✨ Dab a little pure peppermint oil on your wrist (and sniff) or under your nose
Instant wake-up call. Trust me! The mint is also great for clearing nasal passages and relieving sinus congestion - common on these winter mornings.
And that’s it. Little things. Tiny nudges. Sometimes it works beautifully, sometimes we snooze the alarm three times. That’s okay, we’re human!
If mornings feel impossible, you’re not alone. Really. And every small choice to show up for yourself counts.
PS..
If you want a little help finding your rhythm, my Thursday Mysore and Saturday morning classes are a lovely, welcoming space to roll out your mat. You don’t have to be “good at mornings” (trust me, I’m not, but definitely better than I used to be!). You just have to arrive, exactly as you are, and we take it from there.
PPS..
I’d love to hear what you’d like to read about next! Mysore, self-practice, Ashtanga, wellness tips, ADHD, neurodiversity — what would help you most? 💛 Send me a message or email me — I’d really love to hear from you.
Cheering you on,
Shelagh XOXO
Supporting real people with real lives to build a practice that feels honest and doable.