June 20, 2025 • 37 mins
The morning ritual isn't a luxury but essential soul care, setting you up for daily success and intentionally shaping your entire day. We discuss how to craft a morning routine that energizes your midlife journey and positions you for greater achievements. Coach Stacy and Coach Wayne offer:
• Opening your blinds to let natural light in primes your body and connects you with nature's rhythm
• Mel Robbins' Five Second Rule can help overcome morning inertia—count down 5-4-3-2-1 then get up
• Reframing "I have to get up" to "I get to get up" transforms your morning mindset
• Night preparation sets up morning success—write tomorrow's to-do list before bed
• Consistent wake times help establish natural rhythms and may improve overall health
• Spending 5-10 minutes outdoors boosts your parasympathetic nervous system and reduces stress
• Creating designated places for essential items creates a morning "assembly line" to streamline departures
• Morning rituals should grow with you rather than becoming rigid obligations
Join us next Tuesday for our Season 2 finale, Episode 60! Remember to subscribe, share, like, and hit the notification bell. You are the midlife revolution unleashed.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Wayne (00:06):
you've just stepped into the midlife revolution,
unleashed your space to ignitepossibility, redefine purpose
and embrace the power that comeswith age and experience,
co-hosted by yours truly coachwin and I'm coach stacy m lewis,
are two-season coaches focusedon the midlife community of
(00:26):
color.
Stacy (00:27):
This isn't just a podcast .
It's a movement In a world thatsometimes forgets the power and
the wisdom that comes with age.
We are here to ignite arevolution and rewrite the
narrative of this incrediblejourney.
Wayne (00:43):
So, whether you're navigating your career, growing
your business, rediscoveringpassions or challenging the
status quo, this is your space.
So buckle up, let's dive intothe Midlife Revolution Unleashed
.
Well, hello, hello, it ismidlife revolution time again,
(01:14):
and today we are hitting theground running with a morning
topic.
And before we start that, I amCoach Wayne, the VIP coach.
I help men, men of color,navigate midlife so that their
second half can be their besthalf.
And with me in the driver'sseat is also a fabulous woman,
coach Stacey M Lewis.
Stacy (01:35):
Well, good evening, good afternoon, good morning,
whatever time it is when you arecatching this episode of
Midlife Revolution Unleashed.
Hello, it is so exciting to behere and before I introduce
myself, I need to give a supershout out to Michael Rivers.
Why?
Because he is like love, love,love this, and we love and
(02:02):
appreciate you.
I am Stacey M Lewis, anonprofit executive, a midlife
women's coach, a lover of Godand his people, and I'm always
so excited to be here with myco-host, coach Wayne, and talk
to our beautiful community ofmidlifers.
What is going on, y'all?
(02:24):
What's up Wayne.
Wayne (02:26):
Stacey, today I'm the gingerbread man, as I told you
Don't know what's happening withmy color, my tone today on the
camera here we'll get it fixedafter.
Stacy (02:34):
You're looking good, man, you're looking good.
Wayne (02:37):
Thank you, stacey.
Stacey, we're going to talkabout morning rituals.
We're going to talk aboutcreating routines and habits,
because the way you start yourmorning oftentimes impacts and
shape the way that your day endsup.
So we wanted to talk about that, because what I have seen in
(02:59):
terms of the literaturesuccessful people, they don't
leave it for chance.
They craft their morningroutine to get themselves all
fired up.
Stacy (03:15):
You know, wayne, just listening to you, I wasn't
originally planning on goinghere, but I'm just thinking
about back to the spiritualthings for just a moment.
Right, when we read scripturefor those of us that focus on
the basic instruction beforeleaving earth it talks about how
(03:38):
Christ rose early right, andeven now in today's worship
settings people talk aboutrising early right, seeking God
early and one of the wonderfulthings about morning and the
morning routine it's like everyday is new, so why not start it
(04:02):
in a way that's positioning usfor the greatest success?
And I think morning rituals,morning habits, really embracing
morning and moving through itin a way, allows us to do just
that.
Wayne (04:29):
Had talked about morning rituals, not just being you know
, typically, uh, luxury it'ssoul care it's, it's taking care
of the self, giving yourselfpermission to get yourself
together before starting offwith a happen, chance kind of
day sort of puts you on the pathwhere you are intentional.
For example, stacey, I have asmany people do windows in your
(04:54):
bedroom, right In my bedroom,and we have big vertical blinds
next to a sliding door.
But my wife, who gets up beforeme because she travels away for
work, I typically will ask thatshe opens the blinds and this
has become a ritual and you knowwhat it does Having the
(05:14):
sunlight come through and beingable to see outdoors gets me
primed primed, it starts toconnect us with nature.
Stacy (05:28):
Right, it's the rhythm.
The morning comes, there's arhythm there and we get to jump
into the rhythm of the day.
I do like the natural light.
I love it when the light iscreeping in so slightly
(05:49):
different.
I happen to sleep with, I guessI would say, more sheer
curtains, and the morninggracefully comes in.
You know, it doesn't start withthe bright sunshine.
It starts at, like that, 4 amwhen the birds start to sing and
(06:12):
I can feel my body is feelinglike, oh, there's light.
It doesn't make me wake up, butit's like, okay, I'm getting
closer to that wake up time.
And the morning rituals matterand I love that you shared just
that one simple one of justcranking the blinds open a
(06:32):
little bit to let the sun shinein.
Wayne (06:34):
Yeah, it also impacts your entire system, your entire
system.
It impacts the way that yourenergy flows, depending on how
you get up.
Mel Robbins has a book outcalled the Five Second Rule and
(06:57):
what she says is this in themorning, when you wake up, start
.
You know, most of us, we hitthe snooze button or we want to
just stretch a little bit longer, hold a little bit longer and,
unfortunately, browse throughthe texts and emails a little
bit longer.
But her argument is within fiveseconds, start counting down
(07:21):
five, four, three, two, one andget up, no matter what.
At five second mark, get up andget going, and this does do
something for your energy flow.
If, for example, stacey, I wereto speak with you in the
morning and you are laying down,I would think I'm interrupting
(07:46):
because it sounds like you'rereclining.
So, even for the impact oftalking to somebody on the phone
, never take a business calledlaying down.
Get up and start moving around.
It does something to yourentire energy and makes you feel
like you're up and about, andothers too.
Stacy (08:07):
So one I appreciate you clarifying that the five second
rule is not when you drop somefood on the ground and you got
to pick it up five seconds,otherwise you can't eat it.
I appreciate that clarity, butreally the intention that you're
talking about allows us toreframe.
(08:31):
The fact is not that, oh, Ihave to get up, right?
You're saying that take thosefive seconds and you get up.
It's like I get to get up, andwe all know that some didn't get
to get up this morning, and soreframing even the morning
(08:53):
ritual from I have to to I getto is one way, coupled with that
five second rule, is one way toreally embrace intention and
start right before you rise.
Yes, yes.
Wayne (09:13):
And today we're throwing out some ideas today that has
worked for many people.
Many folks have heard of theice plunge.
Right, they get up, they getTony Robbins I don't know if he
still does it Used to do firstthing in the morning jump or sit
in an ice bath.
(09:34):
And wow, I don't do the icebaths, but I will run my shower
or not run the shower, just goin and turn it on before it
starts warming up, and it's onlya few seconds, but it's enough
to shock you and have yourbreathing so shallowly that you
know, just you, just your heartis pumping, everything is going.
(09:56):
And then you get to skip thecoffee because it's a natural
wake up for you.
But that really works, Stacey,that cold shower and I've tried
it in Florida it's not a bigdeal, Most people could handle
it.
I've tried it in the New Yorkwinter, visiting with my kids
(10:16):
and 30 seconds looks like a longtime.
Stacy (10:21):
Yeah, that feels like a long time, and I will say that
Michael appreciates thefive-second rule of clarity as
well.
Right, it's not about pickingup stuff off the floor to eat it
.
It really is about embracingthose five seconds and then
making something happen,embracing intentionality.
(10:43):
And what I think about Wayne isfrom a coaching perspective.
One question that comes to mindis what do you want to feel
when you wake up?
Right, if I were talking to aclient and we were talking about
(11:04):
this morning ritual or noticingthe absence of a morning ritual
, my question would be what doyou want to feel when you wake
up?
And with that, what would helpto create that feeling?
Wayne (11:21):
Yeah yeah, create that feeling, yeah yeah.
So I want to back up a littlebit because I want to feel like
I am moving with intent andtargeting a day and have a
program.
So there is a prerequisite tothe morning ritual and that's
the nighttime ritual.
In preparing for the morningritual, let me say that again
slowly, in preparation for themorning ritual, there's some
(11:43):
things that we could do at night.
One is you write youractivities, your things to do,
your calendar for the next dayat night, and that allows you.
And the other thing is make surethat you have a rhythm and a
routine so that you're gettingup the same time, right.
Your body gets accustomed to it.
(12:04):
That way you can throw out thealarm clock because you're
getting up.
And what I want to feel in themorning Stacey is that I have
accomplished from the get-gosome wins, and so if I get up
early, that's a win.
If I am able to check offthings like my stretch, my
(12:28):
exercise, get my shower andshave out of the way, those are
wins.
And it sets you up for largerwins throughout the rest of the
day because you started off witha win or two.
Stacy (12:43):
I like that, coach Wayne.
At the same time, the one thingI want to feel in the morning,
outside of peace, isappreciation, is gratitude, is
appreciation, is gratitude.
(13:04):
And so I love the idea of thelist and hello, judy, thank you
(13:33):
for joining us this evening and,at the same time, I love being
able to to wake up and take areally deep breath and
appreciate the fact that I'malive, and so, for me that
morning, I'd like that morningto feel like peace and gratitude
, and peace possibility.
Right.
So, then, I love that.
It's funny because I'm debatingwith myself about the list
(13:57):
versus the few minutes to justexplore the possibilities what
are the possibilities of the day?
And so I think that what we'resaying in a nutshell is that
there are various opportunitiesto decide what your morning
(14:17):
ritual is going to be, andreally thinking about what you
want to feel when you wake up isone way to actively help you
get there one way to activelyhelp you get there.
Wayne (14:34):
Yeah, yeah, I don't know just how much scientific
evidence bears this out, but itis said that folks who have
later schedules for getting up,people who, for example, in the
New York metro that worksovernight consistently or in any
job, tend to be prone toillnesses more so than folks who
sleep.
And that has to do.
(14:55):
I think the argument inconversation is with your
circadian rhythm and itsupposedly allows us to fall
asleep like the rest of naturewhen the sun goes down and get
our deepest level of rest,restorative rest during a
certain period of that cyclewhere our hormones and
(15:18):
everything about our body ispreparing to restore us for the
next day.
So typically, folks who sleeplater have a sense of lag when
the day has started and they'rejust getting up and supposedly
are more prone to colds and flusand other illnesses.
Stacy (15:39):
Hmm, that's very interesting.
Yeah it stays yeah.
I'm gonna ponder that one, wayne.
I'm gonna ponder that one.
I don't really know where to gowith that one.
What it reminds me of, though,is that art, if you're, if
(16:01):
you're not kind of moving right,then you're not really taking
the opportunities, you're notseizing the day, you're not
right, and so it's almost akinto and maybe I misinterpret, but
it's almost akin to.
You know well, not only doesthe slow bird not catch the worm
(16:24):
, but, you know, the slower youare, the slower your body
becomes, and so, again, I don'tknow if I interpreted that
correctly, but I do think thatit works in alignment with what
we know about how the body works, and we really get to rise and
(16:48):
make something happen, and notand it could be in line with
that rhythm, right, with thecircadian rhythm of your rest
and then the morning rhythm ofyour rising, and really making
sure that you are embracing bothand giving them the attention
that they need.
Wayne (17:08):
Yeah, yeah, to Judy's point, Stacey, and you're right
about the rhythms.
To Judy's point when you takeyour notes and you do some
pre-prep before, because thereare people who go to sleep and
they're up at night counting,counting in their heads and
figuring out their plan for thenext day, when you put it down
(17:29):
and you've planned it and set itaside, it allows you to have
that sense of ease and reliefwhen you go in to get your
slumber, so you're not up tryingto figure out what I got to do
tomorrow morning.
It's already done.
I get that the same color suitsand shirts every day to avoid
(18:13):
having to think about wasteenergy and time thinking about
well, what do I put on thismorning, that timeframe that
you're worried about, what moodyou're in and what you want to
wear.
They're already dressed andstarting to do business, making
their first million in theoffice at home, while we're
still in the closet figuring outwhat tie goes with what shoe.
Stacy (18:37):
Well, I will embrace you and Judy's thinking about or
you're in Judy's thinking aboutmaking a list or jotting down
some things at night.
I will not embrace wearing thesame thing and the same colors
every day.
(18:57):
That's where I draw the line,sir, but thank you for that
insight.
Clearly, if that's going to bethe loss of life and livelihood
but that's just me, wayne.
(19:19):
That's just me.
Wayne (19:20):
Yeah, but I know this to be true.
Having a place, a routine place, where you place your briefcase
, where you place your keys,your glasses, your credit card
or wallets or whatever you'reusing, is also important and
(19:40):
beautiful to have in yourmorning ritual.
That way, when you're steppingout, you just simply walk along
the assembly line, as it were,and pick things up, and so
you're not at the front doorwondering oh my gosh, what did I
forget?
Oh, I got to go back up.
Now, where did I put my wallet,which many of us listening on
this can attest to?
(20:01):
You know, where's my glasses?
I knew I left it right there,but that's because we don't have
a ritual, and so what I'msuggesting is that, even in
terms of placement, that youhave a ritual for your assembly
line of things that you have toaccomplish in the morning before
you get going.
Stacy (20:26):
I like it.
I definitely like it andrecognize that.
You know you're going to usethat briefcase, or if you know
you need your glasses, thenbuild a routine around those
items so that you, you knowwhere they are.
I think we can also transitionto the idea of coupling
(20:48):
opportunities in your morningroutine.
Idea of coupling opportunitiesin your morning routine.
And, of course, the one thatalways comes to me and the one I
like the most is walking thedog.
Yes, I have a little dog.
His name is Bernardo, he's cute, cute, cute and he is one of
the reasons that I walk so muchevery day.
(21:08):
But what I get to couple thatdog walk with is time to be
really mindful and present.
You know, sometimes I do awalking prayer, but really
thinking, that's probably when Icatch up with you and Judy, you
know that's when I'm thinkingabout okay, here are a few
(21:29):
things I need to accomplishtoday, so I couple my dog walk
with my mindful moment.
Maybe I'll catch some birds inthe process.
Wayne (21:43):
Yeah, birds.
So now that's important too.
It is a real deal to be outthere or expose yourself to
nature Natural lights, of course, which is the sunlight, plus
the benefit of the vitamin Dthat we get to get us going.
(22:05):
But, as you said, stacey,walking outside with your dog,
that's nature, and I'll tell youthere is a thinking and a
movement around grounding.
If you live in a space whereit's private enough you don't
want to do this in a publicspace with all that's going on
(22:25):
on the street.
It is suggested that you shouldgo out barefooted and just
touch the ground.
I know, growing up in Jamaica,we walked barefooted a lot in
the backyard and in the yard and, of course, you trained your
own dog so you didn't have toworry about poo.
But you don't want to be doingthat, you know, in the public
(22:47):
space Plus people just look atyou like you're going crazy, but
there's something aboutstanding in the sun bare feet
and feeling, literally feelinglike a vibrational energy going
through you and, just as theycall it, grounding you.
Stacy (23:08):
Mm-hmm, mm-hmm, mm-hmm, yes, as they call it, grounding
you.
Yes, again, it's that reminderof being present, right, that
you are actually feelingyourself standing foot planted
feet planted on the earth, andhow does that empower you to
(23:29):
move forward?
When we were talking aboutlistening to the birds, one of
the things that we realized isthat there's some research out
there that doing so listening tothe birds actually boosts your
parasympathetic nerve system,and so that boost in that
(23:51):
nervous system begins to calm ormitigate your stress, and so
that's free.
You can step outside and listento the birds and have a little
bonus in your parasympatheticnervous system, and it's free
and you're a little more calmnervous system and it's free and
(24:16):
you're a little more calm.
Wayne (24:17):
Yeah, music as well.
Stacy this is beautiful and youknow we talk about the birds in
terms of natural sounds andmusic and that's powerful.
Um, if you live somewhere closeto the water, uh, some people
run against the beach.
Or I have a natural, artificialfountain, a natural fountain or
(24:37):
an artificial fountain in anatural looking pond and just
just having the pond go off withthe water.
Stacy (24:45):
You know yeah it feels good.
Wayne (24:47):
it makes me feel at peace and at ease, and it's good if
you're going to start yourmorning like that quelled and
calm and serene, before you getinto the rustling hustle of the
day's activities and the traffic.
So, morning rituals areimportant.
Stacy (25:07):
Yeah and we don't want to .
We can both relate to the dayswhen we had small children at
home or, you know, had to get tothe birds or watching the
little ducks in the pond, thatyou don't have a good morning
routine.
One thing to do is to reallychallenge yourself and think
(25:41):
about how can you spend five or10 minutes every morning
outdoors, if possible, reallyjust being, and so if it means
that you know, maybe you canwalk out the door to your car
five minutes earlier and just,even if it's just sitting in the
(26:03):
car right before you startdriving, to give yourself that
opportunity to breathe and be isa great thing to challenge
oneself with.
Wayne (26:14):
I posted, actually across one of the walls in my bathroom
, a vision board that I hadworked on with Audrey earlier
this year, and so, even as I'mbrushing my teeth, if I look in
(26:41):
the mirror I look back I can seethe vision board.
What does that do?
It helps to reinforce what I'mliving for, my mission, my
purpose, my drive, my vision,and I see it at night too, of
course, but I'm more intentionalwith it in the morning.
Stacy (27:00):
Mention.
Wayne (27:00):
Stacey, the gratitude.
It's so important that we startoff with gratitude.
Just to be grateful for puttingyour feet on the floor is
something worth giving up.
Thanks for right.
Stacy (27:12):
Absolutely.
And how can you use thosemoments, whether it be that walk
outside, that standing in thesun, as your zero thinking or
your transition time again, timeto just be?
I think that we get so caughtup in the hustle of every day
(27:38):
that we don't take the time tobe, and once that day is off and
running, it's hard to get thatpause in there.
So if you can get it in in themorning, consider doing so, for
sure it is starting that dayright.
Wayne (27:55):
Yeah, I've oftentimes told people and said to myself
that I'm a night owl.
Well, I don't know, there'snothing to really brag about, to
be honest with you, because ata certain point in time your
mind is exhausted because youcan just process so much and no
more.
And I like the quiet because Iget to, in my mind, work.
(28:19):
But I realize that I'm kind offooling myself because I'm not
that productive even thoughthere's no noise, because I'm
tired and I'm rewriting orrereading the same line several
times.
I realize this to be true andit's a different kind of sleep,
stacey, when you fall asleep onthe couch and then go to your
(28:39):
bed or sleep the whole nightthere, or you know what I mean.
It's a different kind of sleepwhen you're in your space, your
comfy bed, warmer, whateverworks for you, and going through
deep sleep, which is importantagain for getting that alpha and
(29:00):
theta brain wave and for folkswho really go deep and start
dreaming and going through theirDelta waves.
It's so important that we gothrough all that process.
Stacy (29:12):
Yeah, and it's so funny how we can get so caught up in
those night, those late nights,that we forget that we're really
running on diminished returns.
Like you said, you'll read thesame sentence three times.
And then, how does that latenight really impact your morning
(29:36):
ritual or your desire to have amorning ritual?
You're already going to wake up, probably more tired.
Back to the thing we talkedabout at the very beginning,
right?
You'll feel like, oh, I have toget up now, as opposed to I get
to get up now and so, yeah,really recognizing that those
(29:59):
those being a night owl onoccasion works.
Yet you really want to bemindful of how it impacts the
rest of your ritual and whatyou're actually accomplishing
when you are hooting in thenighttime.
Wayne (30:16):
Yeah, and you know we go back to helping yourself get
that morning up early andmovement together by cutting off
the time that you eat at night.
Make sure you're not eatingespecially heavy stuff after a
certain hour.
And the caffeine Some folks,some evenings I've had a long
(30:39):
day which shouldn't be happeningin the States.
If you just had a full night'ssleep we really shouldn't have
to have after we get up, thatcoffee which is probably in most
of our cases more a habit nowthan a necessity, and the
withdrawal is difficult.
You stop, you know you get theheadaches and stuff.
But when you have a really goodnight's sleep you should be
(30:59):
able to go on that oxygen andrest.
But we become enslaved to thecaffeine.
But don't do the caffeine aftera certain hour in the evening
because it kind of takes youback into not sleeping well at
night.
Stacy (31:13):
I agree with you on the nighttime caffeine for our
Midlife Revolution Unleashedcommunity.
This is Wayne's quiet way oftrying to get me to drink less
coffee in the morning.
So we want to encourage you allto let your ritual grow with
you.
The idea here is not to berigid and is not to beat
(31:40):
yourself up if you try somethingnew a couple of times and then
you fall off that proverbialwagon.
Fall off that proverbial wagon,but to really acknowledge that,
whatever it is, whateverpractice you embrace as you go
through your building, yourmorning rituals, that the ritual
is there to serve you, right,the actions, the behaviors, the
(32:05):
time, the gratitude, the freshair.
Behaviors, the time, thegratitude, the fresh air, the
sunshine, the birds singing allthere to serve you.
And that as seasons change,your morning ritual might change
as well.
But let the ritual grow withyou and not make it some rigid
(32:26):
or legalistic type of thing.
Wayne (32:29):
And.
Stacy (32:30):
I will not be giving up the coffee in the morning.
Wayne (32:33):
Yeah, yeah, yeah, don't feel like it's work and it gets
punitive.
It should be fun.
It should just be normative anda sort of flow.
We talk about rhythm, right, itshould just be a flow, a
natural thing.
Stacey, we should let folksknow that next week Tuesday we
have a guest, but we won't saywhat and who.
(32:55):
But also it brings us to theend of our second round, or
second season of Midnight ofMidlife Revolution Unleashed.
Do you need some sleep?
Stacy (33:15):
Yes, it is exciting.
This is episode 59 of MidlifeRevolution Unleashed and next
week we will be airing liveepisode 60, which will be the
season two finale episode.
So we will do our job ofpromoting and we encourage our
(33:36):
listening community, our viewingcommunity, to share.
When you see the promotionsstart to kick off, share.
We would love to reallycelebrate the end of season two
of the Midlife RevolutionUnleashed with each of you.
So make sure you get your restin the morning, wayne.
(33:58):
How would we like to wrap upthis episode today?
Wayne (34:01):
Well, I want to thank on Facebook Zoe Rico for jumping in
and sharing with us part of ourstuff, and everybody else who
we have on today.
Thank you for being a part ofthis experience.
We can't do it without you.
Stacy (34:16):
That's right.
Keep, keep sharing, remember.
You know, today we reallytalked about commanding your
morning, and the idea here wasreally to make sure that you
take the most opportunity, thebest opportunity to seize the
richness of your morning.
And so think about what is onething you can do Maybe it's
(34:38):
outdoors this week this part ofyour morning or, as Wayne said
earlier, your evening routine,and what is one activity you
will begin to weave into yourmorning ritual.
Wayne (34:54):
Yep, yep, stace, how do the good folks get some of your
wonderful transformativecoaching?
Stacy (35:05):
Well, I would say, wayne, if they are bold enough to
maybe even share a picture ofthemselves doing their morning
ritual, I will make sure that Iincorporate some kind of bonus,
but I can be reached atthestacymlewiscom.
If you are connected to mealready on LinkedIn and on
(35:26):
Facebook or YouTube, pleasedon't hesitate to reach out.
I would always love to justhave a beautiful, connecting
conversation with sisters inorder to help them rise.
So, wayne, what say you, sir?
Wayne (35:42):
DM your coach, DM your guy, and you can email me at
wayndawsonvip at gmailcom.
Of course, you can also hit meoff on any of the channels that
I'm on If you go through mywebsite,
viptransformativelivingcom.
Stacy (36:03):
Yes, indeed, we are here to be of service.
We thank you so much forjoining us tonight on Midlife
Revolution Unleashed.
Remember that you are therevolution.
We appreciate your support andlook forward to seeing you again
.
Wayne (36:19):
Yep, we'll catch up with you next time.
Have a good one.
Stacy (36:23):
Bye Wayne.
Wayne (36:25):
And there you have it, folks.
This week's episode of theMidlife Revolution Unleashed.
Hey, we truly appreciate yourspending this time in this space
with us.
Join us next week at the sametime as we dive into relevant
topics and present solutions tospark new thinking and empower
(36:46):
your midlife journey newthinking and empower your
midlife journey.
Stacy (36:51):
And don't forget if you enjoyed today's episode, let us
know in the comments and shareit with others.
And, of course, remember tosubscribe, share like, hit that
notification bell.
You are the midlife revolutionunleashed.
I'm coach Stacy and I'mcheering you on.
Wayne (37:08):
And I'm Coach Wayne and I'll see you at the top.
you've just stepped into the midlife revolution,
unleashed your space to ignitepossibility, redefine purpose
and embrace the power that comeswith age and experience,
co-hosted by yours truly coachwin and I'm coach stacy m lewis,
are two-season coaches focusedon the midlife community of
(00:26):
color.
Stacy (00:27):
This isn't just a podcast .
It's a movement In a world thatsometimes forgets the power and
the wisdom that comes with age.
We are here to ignite arevolution and rewrite the
narrative of this incrediblejourney.
Wayne (00:43):
So, whether you're navigating your career, growing
your business, rediscoveringpassions or challenging the
status quo, this is your space.
So buckle up, let's dive intothe Midlife Revolution Unleashed
.
Well, hello, hello, it ismidlife revolution time again,
(01:14):
and today we are hitting theground running with a morning
topic.
And before we start that, I amCoach Wayne, the VIP coach.
I help men, men of color,navigate midlife so that their
second half can be their besthalf.
And with me in the driver'sseat is also a fabulous woman,
coach Stacey M Lewis.
Stacy (01:35):
Well, good evening, good afternoon, good morning,
whatever time it is when you arecatching this episode of
Midlife Revolution Unleashed.
Hello, it is so exciting to behere and before I introduce
myself, I need to give a supershout out to Michael Rivers.
Why?
Because he is like love, love,love this, and we love and
(02:02):
appreciate you.
I am Stacey M Lewis, anonprofit executive, a midlife
women's coach, a lover of Godand his people, and I'm always
so excited to be here with myco-host, coach Wayne, and talk
to our beautiful community ofmidlifers.
What is going on, y'all?
(02:24):
What's up Wayne.
Wayne (02:26):
Stacey, today I'm the gingerbread man, as I told you
Don't know what's happening withmy color, my tone today on the
camera here we'll get it fixedafter.
Stacy (02:34):
You're looking good, man, you're looking good.
Wayne (02:37):
Thank you, stacey.
Stacey, we're going to talkabout morning rituals.
We're going to talk aboutcreating routines and habits,
because the way you start yourmorning oftentimes impacts and
shape the way that your day endsup.
So we wanted to talk about that, because what I have seen in
(02:59):
terms of the literaturesuccessful people, they don't
leave it for chance.
They craft their morningroutine to get themselves all
fired up.
Stacy (03:15):
You know, wayne, just listening to you, I wasn't
originally planning on goinghere, but I'm just thinking
about back to the spiritualthings for just a moment.
Right, when we read scripturefor those of us that focus on
the basic instruction beforeleaving earth it talks about how
(03:38):
Christ rose early right, andeven now in today's worship
settings people talk aboutrising early right, seeking God
early and one of the wonderfulthings about morning and the
morning routine it's like everyday is new, so why not start it
(04:02):
in a way that's positioning usfor the greatest success?
And I think morning rituals,morning habits, really embracing
morning and moving through itin a way, allows us to do just
that.
Wayne (04:29):
Had talked about morning rituals, not just being you know
, typically, uh, luxury it'ssoul care it's, it's taking care
of the self, giving yourselfpermission to get yourself
together before starting offwith a happen, chance kind of
day sort of puts you on the pathwhere you are intentional.
For example, stacey, I have asmany people do windows in your
(04:54):
bedroom, right In my bedroom,and we have big vertical blinds
next to a sliding door.
But my wife, who gets up beforeme because she travels away for
work, I typically will ask thatshe opens the blinds and this
has become a ritual and you knowwhat it does Having the
(05:14):
sunlight come through and beingable to see outdoors gets me
primed primed, it starts toconnect us with nature.
Stacy (05:28):
Right, it's the rhythm.
The morning comes, there's arhythm there and we get to jump
into the rhythm of the day.
I do like the natural light.
I love it when the light iscreeping in so slightly
(05:49):
different.
I happen to sleep with, I guessI would say, more sheer
curtains, and the morninggracefully comes in.
You know, it doesn't start withthe bright sunshine.
It starts at, like that, 4 amwhen the birds start to sing and
(06:12):
I can feel my body is feelinglike, oh, there's light.
It doesn't make me wake up, butit's like, okay, I'm getting
closer to that wake up time.
And the morning rituals matterand I love that you shared just
that one simple one of justcranking the blinds open a
(06:32):
little bit to let the sun shinein.
Wayne (06:34):
Yeah, it also impacts your entire system, your entire
system.
It impacts the way that yourenergy flows, depending on how
you get up.
Mel Robbins has a book outcalled the Five Second Rule and
(06:57):
what she says is this in themorning, when you wake up, start
.
You know, most of us, we hitthe snooze button or we want to
just stretch a little bit longer, hold a little bit longer and,
unfortunately, browse throughthe texts and emails a little
bit longer.
But her argument is within fiveseconds, start counting down
(07:21):
five, four, three, two, one andget up, no matter what.
At five second mark, get up andget going, and this does do
something for your energy flow.
If, for example, stacey, I wereto speak with you in the
morning and you are laying down,I would think I'm interrupting
(07:46):
because it sounds like you'rereclining.
So, even for the impact oftalking to somebody on the phone
, never take a business calledlaying down.
Get up and start moving around.
It does something to yourentire energy and makes you feel
like you're up and about, andothers too.
Stacy (08:07):
So one I appreciate you clarifying that the five second
rule is not when you drop somefood on the ground and you got
to pick it up five seconds,otherwise you can't eat it.
I appreciate that clarity, butreally the intention that you're
talking about allows us toreframe.
(08:31):
The fact is not that, oh, Ihave to get up, right?
You're saying that take thosefive seconds and you get up.
It's like I get to get up, andwe all know that some didn't get
to get up this morning, and soreframing even the morning
(08:53):
ritual from I have to to I getto is one way, coupled with that
five second rule, is one way toreally embrace intention and
start right before you rise.
Yes, yes.
Wayne (09:13):
And today we're throwing out some ideas today that has
worked for many people.
Many folks have heard of theice plunge.
Right, they get up, they getTony Robbins I don't know if he
still does it Used to do firstthing in the morning jump or sit
in an ice bath.
(09:34):
And wow, I don't do the icebaths, but I will run my shower
or not run the shower, just goin and turn it on before it
starts warming up, and it's onlya few seconds, but it's enough
to shock you and have yourbreathing so shallowly that you
know, just you, just your heartis pumping, everything is going.
(09:56):
And then you get to skip thecoffee because it's a natural
wake up for you.
But that really works, Stacey,that cold shower and I've tried
it in Florida it's not a bigdeal, Most people could handle
it.
I've tried it in the New Yorkwinter, visiting with my kids
(10:16):
and 30 seconds looks like a longtime.
Stacy (10:21):
Yeah, that feels like a long time, and I will say that
Michael appreciates thefive-second rule of clarity as
well.
Right, it's not about pickingup stuff off the floor to eat it
.
It really is about embracingthose five seconds and then
making something happen,embracing intentionality.
(10:43):
And what I think about Wayne isfrom a coaching perspective.
One question that comes to mindis what do you want to feel
when you wake up?
Right, if I were talking to aclient and we were talking about
(11:04):
this morning ritual or noticingthe absence of a morning ritual
, my question would be what doyou want to feel when you wake
up?
And with that, what would helpto create that feeling?
Wayne (11:21):
Yeah yeah, create that feeling, yeah yeah.
So I want to back up a littlebit because I want to feel like
I am moving with intent andtargeting a day and have a
program.
So there is a prerequisite tothe morning ritual and that's
the nighttime ritual.
In preparing for the morningritual, let me say that again
slowly, in preparation for themorning ritual, there's some
(11:43):
things that we could do at night.
One is you write youractivities, your things to do,
your calendar for the next dayat night, and that allows you.
And the other thing is make surethat you have a rhythm and a
routine so that you're gettingup the same time, right.
Your body gets accustomed to it.
(12:04):
That way you can throw out thealarm clock because you're
getting up.
And what I want to feel in themorning Stacey is that I have
accomplished from the get-gosome wins, and so if I get up
early, that's a win.
If I am able to check offthings like my stretch, my
(12:28):
exercise, get my shower andshave out of the way, those are
wins.
And it sets you up for largerwins throughout the rest of the
day because you started off witha win or two.
Stacy (12:43):
I like that, coach Wayne.
At the same time, the one thingI want to feel in the morning,
outside of peace, isappreciation, is gratitude, is
appreciation, is gratitude.
(13:04):
And so I love the idea of thelist and hello, judy, thank you
(13:33):
for joining us this evening and,at the same time, I love being
able to to wake up and take areally deep breath and
appreciate the fact that I'malive, and so, for me that
morning, I'd like that morningto feel like peace and gratitude
, and peace possibility.
Right.
So, then, I love that.
It's funny because I'm debatingwith myself about the list
(13:57):
versus the few minutes to justexplore the possibilities what
are the possibilities of the day?
And so I think that what we'resaying in a nutshell is that
there are various opportunitiesto decide what your morning
(14:17):
ritual is going to be, andreally thinking about what you
want to feel when you wake up isone way to actively help you
get there one way to activelyhelp you get there.
Wayne (14:34):
Yeah, yeah, I don't know just how much scientific
evidence bears this out, but itis said that folks who have
later schedules for getting up,people who, for example, in the
New York metro that worksovernight consistently or in any
job, tend to be prone toillnesses more so than folks who
sleep.
And that has to do.
(14:55):
I think the argument inconversation is with your
circadian rhythm and itsupposedly allows us to fall
asleep like the rest of naturewhen the sun goes down and get
our deepest level of rest,restorative rest during a
certain period of that cyclewhere our hormones and
(15:18):
everything about our body ispreparing to restore us for the
next day.
So typically, folks who sleeplater have a sense of lag when
the day has started and they'rejust getting up and supposedly
are more prone to colds and flusand other illnesses.
Stacy (15:39):
Hmm, that's very interesting.
Yeah it stays yeah.
I'm gonna ponder that one, wayne.
I'm gonna ponder that one.
I don't really know where to gowith that one.
What it reminds me of, though,is that art, if you're, if
(16:01):
you're not kind of moving right,then you're not really taking
the opportunities, you're notseizing the day, you're not
right, and so it's almost akinto and maybe I misinterpret, but
it's almost akin to.
You know well, not only doesthe slow bird not catch the worm
(16:24):
, but, you know, the slower youare, the slower your body
becomes, and so, again, I don'tknow if I interpreted that
correctly, but I do think thatit works in alignment with what
we know about how the body works, and we really get to rise and
(16:48):
make something happen, and notand it could be in line with
that rhythm, right, with thecircadian rhythm of your rest
and then the morning rhythm ofyour rising, and really making
sure that you are embracing bothand giving them the attention
that they need.
Wayne (17:08):
Yeah, yeah, to Judy's point, Stacey, and you're right
about the rhythms.
To Judy's point when you takeyour notes and you do some
pre-prep before, because thereare people who go to sleep and
they're up at night counting,counting in their heads and
figuring out their plan for thenext day, when you put it down
(17:29):
and you've planned it and set itaside, it allows you to have
that sense of ease and reliefwhen you go in to get your
slumber, so you're not up tryingto figure out what I got to do
tomorrow morning.
It's already done.
I get that the same color suitsand shirts every day to avoid
(18:13):
having to think about wasteenergy and time thinking about
well, what do I put on thismorning, that timeframe that
you're worried about, what moodyou're in and what you want to
wear.
They're already dressed andstarting to do business, making
their first million in theoffice at home, while we're
still in the closet figuring outwhat tie goes with what shoe.
Stacy (18:37):
Well, I will embrace you and Judy's thinking about or
you're in Judy's thinking aboutmaking a list or jotting down
some things at night.
I will not embrace wearing thesame thing and the same colors
every day.
(18:57):
That's where I draw the line,sir, but thank you for that
insight.
Clearly, if that's going to bethe loss of life and livelihood
but that's just me, wayne.
(19:19):
That's just me.
Wayne (19:20):
Yeah, but I know this to be true.
Having a place, a routine place, where you place your briefcase
, where you place your keys,your glasses, your credit card
or wallets or whatever you'reusing, is also important and
(19:40):
beautiful to have in yourmorning ritual.
That way, when you're steppingout, you just simply walk along
the assembly line, as it were,and pick things up, and so
you're not at the front doorwondering oh my gosh, what did I
forget?
Oh, I got to go back up.
Now, where did I put my wallet,which many of us listening on
this can attest to?
(20:01):
You know, where's my glasses?
I knew I left it right there,but that's because we don't have
a ritual, and so what I'msuggesting is that, even in
terms of placement, that youhave a ritual for your assembly
line of things that you have toaccomplish in the morning before
you get going.
Stacy (20:26):
I like it.
I definitely like it andrecognize that.
You know you're going to usethat briefcase, or if you know
you need your glasses, thenbuild a routine around those
items so that you, you knowwhere they are.
I think we can also transitionto the idea of coupling
(20:48):
opportunities in your morningroutine.
Idea of coupling opportunitiesin your morning routine.
And, of course, the one thatalways comes to me and the one I
like the most is walking thedog.
Yes, I have a little dog.
His name is Bernardo, he's cute, cute, cute and he is one of
the reasons that I walk so muchevery day.
(21:08):
But what I get to couple thatdog walk with is time to be
really mindful and present.
You know, sometimes I do awalking prayer, but really
thinking, that's probably when Icatch up with you and Judy, you
know that's when I'm thinkingabout okay, here are a few
(21:29):
things I need to accomplishtoday, so I couple my dog walk
with my mindful moment.
Maybe I'll catch some birds inthe process.
Wayne (21:43):
Yeah, birds.
So now that's important too.
It is a real deal to be outthere or expose yourself to
nature Natural lights, of course, which is the sunlight, plus
the benefit of the vitamin Dthat we get to get us going.
(22:05):
But, as you said, stacey,walking outside with your dog,
that's nature, and I'll tell youthere is a thinking and a
movement around grounding.
If you live in a space whereit's private enough you don't
want to do this in a publicspace with all that's going on
(22:25):
on the street.
It is suggested that you shouldgo out barefooted and just
touch the ground.
I know, growing up in Jamaica,we walked barefooted a lot in
the backyard and in the yard and, of course, you trained your
own dog so you didn't have toworry about poo.
But you don't want to be doingthat, you know, in the public
(22:47):
space Plus people just look atyou like you're going crazy, but
there's something aboutstanding in the sun bare feet
and feeling, literally feelinglike a vibrational energy going
through you and, just as theycall it, grounding you.
Stacy (23:08):
Mm-hmm, mm-hmm, mm-hmm, yes, as they call it, grounding
you.
Yes, again, it's that reminderof being present, right, that
you are actually feelingyourself standing foot planted
feet planted on the earth, andhow does that empower you to
(23:29):
move forward?
When we were talking aboutlistening to the birds, one of
the things that we realized isthat there's some research out
there that doing so listening tothe birds actually boosts your
parasympathetic nerve system,and so that boost in that
(23:51):
nervous system begins to calm ormitigate your stress, and so
that's free.
You can step outside and listento the birds and have a little
bonus in your parasympatheticnervous system, and it's free
and you're a little more calmnervous system and it's free and
(24:16):
you're a little more calm.
Wayne (24:17):
Yeah, music as well.
Stacy this is beautiful and youknow we talk about the birds in
terms of natural sounds andmusic and that's powerful.
Um, if you live somewhere closeto the water, uh, some people
run against the beach.
Or I have a natural, artificialfountain, a natural fountain or
(24:37):
an artificial fountain in anatural looking pond and just
just having the pond go off withthe water.
Stacy (24:45):
You know yeah it feels good.
Wayne (24:47):
it makes me feel at peace and at ease, and it's good if
you're going to start yourmorning like that quelled and
calm and serene, before you getinto the rustling hustle of the
day's activities and the traffic.
So, morning rituals areimportant.
Stacy (25:07):
Yeah and we don't want to .
We can both relate to the dayswhen we had small children at
home or, you know, had to get tothe birds or watching the
little ducks in the pond, thatyou don't have a good morning
routine.
One thing to do is to reallychallenge yourself and think
(25:41):
about how can you spend five or10 minutes every morning
outdoors, if possible, reallyjust being, and so if it means
that you know, maybe you canwalk out the door to your car
five minutes earlier and just,even if it's just sitting in the
(26:03):
car right before you startdriving, to give yourself that
opportunity to breathe and be isa great thing to challenge
oneself with.
Wayne (26:14):
I posted, actually across one of the walls in my bathroom
, a vision board that I hadworked on with Audrey earlier
this year, and so, even as I'mbrushing my teeth, if I look in
(26:41):
the mirror I look back I can seethe vision board.
What does that do?
It helps to reinforce what I'mliving for, my mission, my
purpose, my drive, my vision,and I see it at night too, of
course, but I'm more intentionalwith it in the morning.
Stacy (27:00):
Mention.
Wayne (27:00):
Stacey, the gratitude.
It's so important that we startoff with gratitude.
Just to be grateful for puttingyour feet on the floor is
something worth giving up.
Thanks for right.
Stacy (27:12):
Absolutely.
And how can you use thosemoments, whether it be that walk
outside, that standing in thesun, as your zero thinking or
your transition time again, timeto just be?
I think that we get so caughtup in the hustle of every day
(27:38):
that we don't take the time tobe, and once that day is off and
running, it's hard to get thatpause in there.
So if you can get it in in themorning, consider doing so, for
sure it is starting that dayright.
Wayne (27:55):
Yeah, I've oftentimes told people and said to myself
that I'm a night owl.
Well, I don't know, there'snothing to really brag about, to
be honest with you, because ata certain point in time your
mind is exhausted because youcan just process so much and no
more.
And I like the quiet because Iget to, in my mind, work.
(28:19):
But I realize that I'm kind offooling myself because I'm not
that productive even thoughthere's no noise, because I'm
tired and I'm rewriting orrereading the same line several
times.
I realize this to be true andit's a different kind of sleep,
stacey, when you fall asleep onthe couch and then go to your
(28:39):
bed or sleep the whole nightthere, or you know what I mean.
It's a different kind of sleepwhen you're in your space, your
comfy bed, warmer, whateverworks for you, and going through
deep sleep, which is importantagain for getting that alpha and
(29:00):
theta brain wave and for folkswho really go deep and start
dreaming and going through theirDelta waves.
It's so important that we gothrough all that process.
Stacy (29:12):
Yeah, and it's so funny how we can get so caught up in
those night, those late nights,that we forget that we're really
running on diminished returns.
Like you said, you'll read thesame sentence three times.
And then, how does that latenight really impact your morning
(29:36):
ritual or your desire to have amorning ritual?
You're already going to wake up, probably more tired.
Back to the thing we talkedabout at the very beginning,
right?
You'll feel like, oh, I have toget up now, as opposed to I get
to get up now and so, yeah,really recognizing that those
(29:59):
those being a night owl onoccasion works.
Yet you really want to bemindful of how it impacts the
rest of your ritual and whatyou're actually accomplishing
when you are hooting in thenighttime.
Wayne (30:16):
Yeah, and you know we go back to helping yourself get
that morning up early andmovement together by cutting off
the time that you eat at night.
Make sure you're not eatingespecially heavy stuff after a
certain hour.
And the caffeine Some folks,some evenings I've had a long
(30:39):
day which shouldn't be happeningin the States.
If you just had a full night'ssleep we really shouldn't have
to have after we get up, thatcoffee which is probably in most
of our cases more a habit nowthan a necessity, and the
withdrawal is difficult.
You stop, you know you get theheadaches and stuff.
But when you have a really goodnight's sleep you should be
(30:59):
able to go on that oxygen andrest.
But we become enslaved to thecaffeine.
But don't do the caffeine aftera certain hour in the evening
because it kind of takes youback into not sleeping well at
night.
Stacy (31:13):
I agree with you on the nighttime caffeine for our
Midlife Revolution Unleashedcommunity.
This is Wayne's quiet way oftrying to get me to drink less
coffee in the morning.
So we want to encourage you allto let your ritual grow with
you.
The idea here is not to berigid and is not to beat
(31:40):
yourself up if you try somethingnew a couple of times and then
you fall off that proverbialwagon.
Fall off that proverbial wagon,but to really acknowledge that,
whatever it is, whateverpractice you embrace as you go
through your building, yourmorning rituals, that the ritual
is there to serve you, right,the actions, the behaviors, the
(32:05):
time, the gratitude, the freshair.
Behaviors, the time, thegratitude, the fresh air, the
sunshine, the birds singing allthere to serve you.
And that as seasons change,your morning ritual might change
as well.
But let the ritual grow withyou and not make it some rigid
(32:26):
or legalistic type of thing.
Wayne (32:29):
And.
Stacy (32:30):
I will not be giving up the coffee in the morning.
Wayne (32:33):
Yeah, yeah, yeah, don't feel like it's work and it gets
punitive.
It should be fun.
It should just be normative anda sort of flow.
We talk about rhythm, right, itshould just be a flow, a
natural thing.
Stacey, we should let folksknow that next week Tuesday we
have a guest, but we won't saywhat and who.
(32:55):
But also it brings us to theend of our second round, or
second season of Midnight ofMidlife Revolution Unleashed.
Do you need some sleep?
Stacy (33:15):
Yes, it is exciting.
This is episode 59 of MidlifeRevolution Unleashed and next
week we will be airing liveepisode 60, which will be the
season two finale episode.
So we will do our job ofpromoting and we encourage our
(33:36):
listening community, our viewingcommunity, to share.
When you see the promotionsstart to kick off, share.
We would love to reallycelebrate the end of season two
of the Midlife RevolutionUnleashed with each of you.
So make sure you get your restin the morning, wayne.
(33:58):
How would we like to wrap upthis episode today?
Wayne (34:01):
Well, I want to thank on Facebook Zoe Rico for jumping in
and sharing with us part of ourstuff, and everybody else who
we have on today.
Thank you for being a part ofthis experience.
We can't do it without you.
Stacy (34:16):
That's right.
Keep, keep sharing, remember.
You know, today we reallytalked about commanding your
morning, and the idea here wasreally to make sure that you
take the most opportunity, thebest opportunity to seize the
richness of your morning.
And so think about what is onething you can do Maybe it's
(34:38):
outdoors this week this part ofyour morning or, as Wayne said
earlier, your evening routine,and what is one activity you
will begin to weave into yourmorning ritual.
Wayne (34:54):
Yep, yep, stace, how do the good folks get some of your
wonderful transformativecoaching?
Stacy (35:05):
Well, I would say, wayne, if they are bold enough to
maybe even share a picture ofthemselves doing their morning
ritual, I will make sure that Iincorporate some kind of bonus,
but I can be reached atthestacymlewiscom.
If you are connected to mealready on LinkedIn and on
(35:26):
Facebook or YouTube, pleasedon't hesitate to reach out.
I would always love to justhave a beautiful, connecting
conversation with sisters inorder to help them rise.
So, wayne, what say you, sir?
Wayne (35:42):
DM your coach, DM your guy, and you can email me at
wayndawsonvip at gmailcom.
Of course, you can also hit meoff on any of the channels that
I'm on If you go through mywebsite,
viptransformativelivingcom.
Stacy (36:03):
Yes, indeed, we are here to be of service.
We thank you so much forjoining us tonight on Midlife
Revolution Unleashed.
Remember that you are therevolution.
We appreciate your support andlook forward to seeing you again
.
Wayne (36:19):
Yep, we'll catch up with you next time.
Have a good one.
Stacy (36:23):
Bye Wayne.
Wayne (36:25):
And there you have it, folks.
This week's episode of theMidlife Revolution Unleashed.
Hey, we truly appreciate yourspending this time in this space
with us.
Join us next week at the sametime as we dive into relevant
topics and present solutions tospark new thinking and empower
(36:46):
your midlife journey newthinking and empower your
midlife journey.
Stacy (36:51):
And don't forget if you enjoyed today's episode, let us
know in the comments and shareit with others.
And, of course, remember tosubscribe, share like, hit that
notification bell.
You are the midlife revolutionunleashed.
I'm coach Stacy and I'mcheering you on.
Wayne (37:08):
And I'm Coach Wayne and I'll see you at the top.
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