Morning Routine, Calm Day

Sedruola Maruska | Personal Development Coach

About two years ago I grabbed a small booklet by Lewis Howes called “The Millionaire Morning.” I grabbed it because it was half the cost of a regular book and I was developing some interest in the power of mornings.

For a long time I considered myself a night owl. I thought my best work, and my most focused time was in the evening. Then I had a forced stop, reset and assess situation. What I found was, my best time was the morning. So, my interest in the booklet.

Mornings can be hectic and rushed especially especially if you’re responsible for getting others, like kids or aging parents ready for the day and out the door on time. Because of that, you may start your day feeling frazzled, cranky, and overwhelmed which isn’t good for anyone. I know!

You expire on. . .

Which is why a morning ritual is so important. Imagine if you woke, went through a ritual, then got into your day, the difference it would make. If you’re calmer, more grounded and relaxed, you’ll approach your day differently and help those involved in your morning feel more relaxed too.

A simple morning ritual that you perform each day will change your world. Let me explain what I mean and how a good morning routine can set the tone of your day.

What’s a Morning Routine?

A morning routine is a series of actions you take every morning to help set the tone for your day.

It’s self-care that lets you begin each day feeling energized, relaxed, and purposeful. Morning routines are as personal and unique as each of us. They usually involve calming or reviving actions like writing in a journal, meditating, exercising, or creating to-do lists.

Whatever your morning routine is, make sure it helps you feel prepared for – and in charge of – your day.

Your day doesn't have to be the hurry scurry mess it is right now. Here are suggestions for starting a morning routine to change your day, week and life!

Benefits of a Morning Routine

Once I started a morning routine I gained a lot of great things from my new practice. Having a morning routine allowed me to positively set the tone for my entire day. So can you.


You’ll gain a sense of purpose and empowerment because you’re making proactive decisions about how to get things started and the activities you choose can help with a more positive mindset.

Taking time for yourself on a regular basis, especially at the beginning of the day, will also help improve your outlook and your coping skills. The sense of calm and control you get through exercising your morning routine will carry over into your day, keeping your mood high as you run into obstacles and in dealing with others. If you add things like a healthy breakfast and exercise to your new routine, you’ll face the day more energized and ready to go.

Morning Routine Suggestions

We’re all different, which means we have things that are important to us as individuals. Your morning routine needs to consist of activities you choose that’ll benefit you the most. Consider activities that nourish your soul and are meaningful to you.

Here are some suggestions to help get you thinking:

  • Journaling or morning pages is writing about your thoughts and feelings and can be healing
  • Exercise or go for a leisurely stroll. How hard you workout doesn’t matter. It’s moving your body that creates energy. Taking your movement outside can add calm and perspective
  • Start the night before, by writing down a tentative to-do list and schedule for the next day. This helps release tension of uncertainty by giving you a framework for the coming day

You can take these suggestions and add a few of your own, or start from scratch. The important things is to add whatever resonates with your spirit. Plan for about a half hour, more or less depending on your lifestyle.

The key to reaping morning routine benefits is to make it a regular event. Staying consistent and adjusting it as you go so it’s always what you need. Start getting your morning routine down, and you’ll see your days, weeks and months transform for the better.

Appendicitis in the age of COVID-19

Sedruola Maruska | Personal Development Coach

My friend David* is deathly afraid of spiders. It doesn’t matter how small they are, he’ll run to the ends of the earth to avoid them.

One day while driving, he noticed a spider in his car. I’m not sure where in the car the spider was, but it was in his line of sight, and that was enough. With panic on the brain, and I’m sure a prayer in his heart he managed to pull his car over and jump out. Being alone, he had to manage on his own. Which he did by destroying the menacing creature and apprehensively getting back in the car to get home.

When he told me this story we laughed so hard we could barely speak for minutes. It’s a moment I’ll never forget.

It feels a little like we’re all hiding from a spider in the age of COVID-19. The difference being, our spider is deadly to our most vulnerable and we’re not yet sure how to destroy the menace.

Social Distancing

On March 12, 2020 our school district asked that the kids not return to school the following day, Friday, March 13. Then on Friday we learned that school would be closed for two weeks for “social distancing” due to the COVID-19 virus spreading across the globe. My daughter is home-schooled so no big change there. But having my son home all day. . . I love my kids.

“Mommy, can I change my color?”

Social distancing is testing us in ways we’ve never been tested before. We’re pushed to spend time with ourselves, our kids and our stuff in a way we’ve never experienced or imagined. In our case, knowing it would only be two weeks gave a light at the end of the tunnel. Then the Governor pushed it to May 6. . . I love my kids.

Calling The Doctor

Two weeks in, on Sunday, March 29, my daughter comes into our room in the morning with a bellyache. Kids get bellyaches especially when diets are on hiatus and schedules are non-existent.

So we send her to use the bathroom, have some tea and take it easy. By the afternoon there’s no change so we give her some children’s Tylenol, and cross our fingers. No one wants to go to a hospital right now, let alone an emergency room. So we decide to call her doctor in the morning to go to their office instead, if the pain persists.

In the morning, I call the doctor’s office. They ask me a list of questions then the nurse says “I think you need to go to the emergency room because it sounds like appendicitis. Don’t worry, they have separate entrances for COVID-19 patients and regular patients.”

She read my mind.

The Hospital

I throw on some clothes, get my daughter in the car and drive to the hospital. When we get to the hospital, the scenario is eerie. There’s almost no activity, a huge sign out front flashes “NO VISITORS”, the drive in front of the emergency room is blocked off, and there’s no one in sight. I hang out for a moment and a valet happens to walk by so I ask if I can park in front of the emergency room so he clears a space for me. He’s wearing a mask.

We go through the emergency room doors and we’re instantly greeted by a nurse in full protective gear. “Hello, how may we help you?”

“Our doctor told us to come because my daughter is having abdominal pain and believes it may be appendicitis.”

“What’s your daughter’s name?”

Reinventing Yourself – Self Directed Coaching

I tell her and she sees it in the computer so she promptly hands us masks and guides us through. Everyone in the hospital is wearing a mask from the valet to the barista at the internal Starbucks. No one is walking around without a mask.

We get to a room and I notice that no one is shaking hands. I didn’t reach out, nor did they. They’re only touching my daughter as needed to get her IV in and examine her belly. Later, when I need to make a phone call I step out of the room and am quickly directed back into the room, no one can walk the halls, everyone must stay put. Okay, no problem.

Appendicitis in the age of COVID-19


As we’re waiting the doctor comes in and informs us that they’re going to need to do an ultrasound to see what’s really going on. They give my daughter Tylenol, Motrin and Morphine so in a short time she’s feeling “happy.”

After the ultrasound confirms our suspicions of appendicitis an appendectomy surgery plan is rolled out.

Now, in my day, developing appendicitis and having an appendectomy was something that would put you down for a few days.

The doctor begins to explain to me how they’re going to go through my daughter’s belly button with an instrument that has a camera on the end. They’ll find the appendix and pull it out to examine it, tie and snip it off. Basically, a laparoscopic procedure that comes with very low risk.

We got to the hospital at 10:15 am and we were home by 6:30 pm post op.


Life doesn’t always cooperate with our plans. What’s that quote “Man makes plans and God laughs.” There are things we just can’t anticipate because they’re not how we think things need to go. But flowing with life feels a lot better than pushing against it.

I got nothing I “planned” to do on that Monday done. What was most important was I get my daughter taken care of. The timing of this emergency may not have been ideal but I’m so grateful for:

  • Health insurance so we didn’t have to worry about how to pay
  • Health professionals who are working everyday despite the threat to their health
  • Modern medicine and it’s efficiency in our case
  • Being able to take my daughter to the hospital in the morning and she being relieved of her pain by the evening
  • Hospital protocol to keep everyone safe
  • The timing could have come during the anticipated ‘surge’ of COVID-19, it didn’t

Life also, keeps moving. As our health professionals continue to fight the good fight, it’s up to us to follow the protocols in place to help keep them safe. They’re not only dealing with COVID-19 patients, they’re also dealing with regular cases, like my daughter’s appendicitis, that won’t stop because of this pandemic.

I wish you health and peace as we stay home and do our part against this deadly spider.

*Names changed to protect the innocent 🙂

Change your life: How to stop reacting and take action

Change Your Life | Sedruola Maruska

It’s spring 2016. I’m getting ready to go to my son’s soccer game. I pull on a pair of ‘mommy’ sweats and a sweatshirt and start to leave the room when I catch a reflection. Mine, I think. “Is that me? NO WAY!” I run back into my closet, put on some jeans and a fun t-shirt and go. That was the beginning of the end. . . .

The end of me, walking through life without intention and without purpose, but just existing. That’s when the feeling of wanting to take back my life began. What about you? Has your “Awakening” happened yet?

With life as uncertain as it is right now, deciding to take charge of your life is daunting. But if you’re feeling like now is the time, listen to that inner calling. Maybe you’re not sure where to start, but you have this nagging feeling that you’ve been going with the flow for too long. That’s what I felt that morning before soccer. I thought “who is that? What’s she doing?”

Are you failing at life?

The good news, there’s no right way to start. The key, do something. Taking action, any action, will motivate you to take more action and before you know it you’ve completely transformed your life!

Today I want to give you a few steps you can take to change your life. You may not feel the need to change the way I did. Mine was a real slap in the face wake up call. But that nagging you feel, deserves exploration.

As you continue reading, keep an open mind and heart and know, I share this in love and with a deep desire to see you become your very best.

Change Your Life: How to stop reacting and take action | Sedruola Maruska

Set Goals

I can’t express to you how important it is to have clear actionable goals. Goals give you a map or blueprint for where you want to go and what you want to do. Making any type of change means setting goals.

Step 1 – Look at your current situation and decide where you want to go. If you’re feeling frustrated with your life find out why by asking yourself:

  • What makes me sad right now when I look at my life?
  • What scares me about changing my life?
  • What passions did I have growing up?
  • What do I feel I’m missing in my life?
  • What do I really want?
  • What’s most important to me right now in my life?

When you go through this list of questions be honest. Be brutally honest with yourself about the answers. Write the answers in a Journal where you can refer to them over and over again.

Writing your answers and reviewing them will motivate you to make a plan for your future. As you get clearer, build on your answers until you’ve created a foundation for your planning.

Then, write out some tentative goals. Start with a long-term goal, like where you see yourself in five years. Then work backwards. Decide on short-term goals for the next year that’ll help you move toward your five-year goal. Each day, week or month, write out small tasks to help you along the way. Always keeping your large goal in mind.

Make Changes

Once you have a tentative goal plan, it’ll be easier to take intentional action. You’ll be able to start making changes that’ll add up to a big transformation. Now’s the best time to change the way you do life. The best way to know what to change is to look at your list of goals for inspiration.

Swamped to Serene in 30 Days

Do something from your list every day. Why? Because it’ll help you get to your end goal faster and easier. Look for different ways to take action. Try new things and meet new people. Anything that moves you from your comfort zone and toward where you want to be is good.  

Let Things & People Go

The hardest part about making any significant change in your life is letting some things, and people go. What you’ll find is that some friends and loved ones won’t react well to the changes you’re making. They’ll have opinions about everything you do. They may even be discouraging.

Remember, people in your life will react because change is hard and scary for them too. Taking time to communicate what you’re doing and why will go a long way to helping those who are unsure, either support or continue to challenge your choice. Take note of what’s happening and act accordingly. If you’re not ready to let go of someone in your life entirely, set boundaries to protect your time and space.

Remember, every step counts no matter how small. What’s important is that you do something.

Nothing changes in your life until you do.

Your action steps to get started on changing your life are:

  • Answer questions about your life
  • Write out a 5-Year goal
  • Write out a 1-Year goal that relates to the 5-year goal
  • Write out smaller steps along the way
  • Stay aware of people, habits and things that don’t line up with your goals