• Jessica David

Get STRONGER in 8 Minutes Every Morning

This summer I had the opportunity to learn about an amazing way to set the intention for the day. In just eight minutes a day, I believe you will see, too, that setting aside 8 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 the STRONGER series, 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 will increase gratitude in your life. With all things meaningful and memorable, establishing a daily routine, will provide the best outcome.

Do you have eight minutes for yourself?

Each letter of the word, STRONGER, represents an action or step. This action/step is for one minute each. You can download this file below to print and keep near your bed so that when you wake up, you'll have the list right there. You'll need a pen, journal (or notepad), and an alarm that you can set for one minute. Initially, it may feel like a long one-minute but as you go along, the minutes seem to get shorter! Set the intention and go.

What date are you starting? Try this practice daily for at least 7 days and come back and let me know how it's working for you. Join me on the Wix app - Spaces: Follow Businesses to track your progress and gain support from me. More information on how to join is below.

In 8 Minutes Daily, I am STRONGER - 8 steps
Download PDF • 111KB

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, Sacred Time is prayer or meditation. This helps me get present and set the intention. Then I write 3 things that I'm grateful for and WHY I am - this is key. For Read/Researching, I typically read affirmations or quotes and sometimes I read about a topic that I want to learn more about - just briefly though (only one minute). The One Thing is what I will do this day. Then Note is two questions I ask myself and I annotate it in my journal as A (for accomplished) and L (for learning). (See the download for what the accomplished and the learning entails.)

I have learned to ask myself these questions too:

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?

Sometimes I set one Goal for each of the five areas (Movement, Nutrition, Connection, Self-Care, Build (career, personal or professional growth)). Sometimes I jot down one goal for one area I will be intentional and laser focused on. I have learned to really listen AND honor myself through this daily practice. For Exercise, I prefer deep-breathing because for one this is a form of exercise, and secondly, with every exhale, I whisper a positive, powerful, and affirming word about myself. Lastly, I take the last minute of the eight minutes, to Reflect and review my journal entry.

How To Join the STRONGER Series:

Can you imagine how eight minutes can make a difference in your day? Don't believe it? Try this series with me on the Wix app. You can download a colorful infographic on my Contact page and on the app. To find me on the Wix app, go to your Playstore, and download 'Spaces: Follow Businesses' and type in JPT0CD to find ConveyAwareness. I'm looking forward to seeing you there!

Will you invest 8 minutes for yourself every day for at least one week? Comment below your intention then find me on the Wix app to join others and receive support from me. This is a free challenge. You can complete it at any time when you will commit to 8 consecutive days.

Still not sure if the STRONGER series is right for you at this time? Consider this:

Over the last month, answer these ten questions ranking them as (1) never; (2) almost never; (3) sometimes; (4) fairly often, and (5) often. Then add up your total.

  1. I am thankful for my physical health.

  2. I am thankful for my family.

  3. I am thankful how fortunate I am to have food and shelter.

  4. I am grateful to have employment (or educational endeavors).

  5. I am grateful for all that I have in life.

  6. I look back over the course of my life and feel grateful.

  7. I look at others who are struggling (physical, emotional, financial) and appreciate all that I have.

  8. I feel content with what I have.

  9. I consider myself a grateful person.

  10. I am thankful for my life.

(10-19) I am signing up for the STRONGER series.

(20-30) I am practicing gratitude; I could benefit even more from the STRONGER series.

(31-40) I am skilled at gratitude.

(41-50) I could be a gratitude coach!

So, where did you rank? If there's room for improving your outlook and what you're grateful for, commit to 7 wake ups.

After completing 7 consecutive days of the STRONGER series, encourage yourself to do it for 21-days. Who's in?

Disclaimer: This information presented herein is not meant to diagnose or treat. It is for educational and entertainment purposes only.

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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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