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Get STRONGER in 8 Minutes Every Morning

Updated: Feb 22, 2023

Summer (2021), I had the opportunity to learn about an amazing way to set the intention for the day. I believe you will see, too, that setting aside these few minutes first thing in the morning is a breath of fresh air in our often over-scheduled and over-booked lives.

At the end of the day, some of us are disappointed with what we had hoped to accomplish even with our best laid plans. Since starting STRONGER, I have a renewed sense of clarity, focus, and peace about the day. At night, when I reflect on my day, I am pleased.

Because of this practice, I have fully shifted my mindset to that of gratitude. Now that this 8-minute STRONGER practice is a part of my life, abundance of goodness fills my home, heart, and mind. Journaling and taking time out for me has become a sacred ritual. I am STRONGER because I can and I WILL take eight minutes for me every morning. (This is like the oxygen mask analogy. We have to help ourselves first so that we can help others.)

The Power of Gratitude(1):

Individuals who practice gratitude tend to: have higher self-esteem, lower blood pressure, better quality of sleep, lower stress levels, more energy, stronger immune system, the desire to exercise, better relationships, are happier and more optimistic, have less physical discomfort, and more.

Which three do you desire the most in your life? Really think about it and claim it as yours. Maybe there's something you could add to the list - what is that?

I learned about this 8-minute daily practice from Stronger U Academy (Sean Foy, MA)(2). This practice can increase gratitude in your life. I have experienced it. My clients have experienced it, too. With all things meaningful and memorable, establishing a daily routine, will provide the best outcome.

What could 8 minutes just for you look like?

Maybe this practice can be a daily ritual for you too? Each letter of the word, STRONGER, represents an action or step. This action/step is for one minute each. You can learn about this practice in coaching sessions with me. I'm so thankful to Sean Foy for developing this healthy strategy and as a coach trained with the Dr. Sears Wellness Institute, I was given permission to share the steps with my clients. Until we meet in a coaching session, here is a sneak peek:

Summary of the 8 Actions/Steps

S - Sacred Time

T - Thankfulness

R - Read or Research

O - One Thing

N - Note

G - Goals

E - Exercise

R - Reflect

For me, I love that this practice starts with Sacred Time. I use the first minute to pray, meditate, or do breathwork.

Sometimes I ask myself these questions:

What can I do to add more value to my network?

How can I grow myself?

What are the trade-offs and am I willing to pay the trade-off?

Lastly, I take the last of the eight minutes, to Reflect and review my journal entry.

Disclaimer: This blog post is not intended to treat, cure, diagnose, or prevent any disease, condition, or ailment. This information is for educational and entertainment purposes only. Speak with your healthcare provider to see how/if it pertains to your individual needs.

The purpose of this blog is to offer support for your health goals. As of July 2022, Jessica David is a National Board Certified Health and Wellness Coach. Jessica has ten years of coaching experience and you can consider her an encourager, someone in your corner, a friend, and a professional.

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© Conveying Awareness with Jessica David


  1. Harvard Health Education. Giving Thanks Can Make You Happier.

  2. Sean Foy, MA. Stronger U Academy.

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