GROWTH SPURT

Morning Routine - Physical

Prior to Your Meet-Up: 

1. Watch the Week #1 video 
2. Record in a journal what you have previously done or presently do as mental, physical, attitudinal, or spiritual habits.

DURING YOUR MEET-UP:

Share – What’s most useful about Shine Campus? (5 min)

Celebrate – What you are looking forward to about the 7-week journey. (5 min)

Share – What you typically do in the morning for your physical well-being. (5 min)

Share – Your ideal morning routine for your physical well-being. (5 min)

Share – Why this is important for you and how it will make you feel. (5 min)

Write – An achievable daily morning goal for this coming week.* (3 min)

Share – Your daily morning routine goals. (3 min)

Confirm – Next week’s meeting time. (2 min)

* It’s better to start with small, attainable goals and gain momentum over time.

Morning Routine - Mental

Prior to Your Meet-Up:

1. Watch the Week #2 video.

DURING YOUR MEET-UP:

Celebrate – Your daily routine accomplishments from the past week. (5 min)

Share – Your challenges or what got in the way of achieving your goal. (5 min)

Discuss – What can be done to overcome challenges you experienced. (5 min)

Share – What you typically do in the morning to activate your mind. (5 min)

Share – Your ideal morning routine to activate your mind. (5 min)

Share – Why this is important for you and how it will make you feel. (5 min)

Write – Your morning physical and mental daily goals for the week.* (2 min)

Share – Your daily morning routine goals for each realm. (3 min)

Confirm – Next week’s meeting time and who will lead the meet-up. (2 min)

* Consider adding a physical habit too, if you were consistent with your initial habit.

Video Click Here: MORNING ROUTINE – ATTITUDINAL

Prior to Your Meet-Up:

1. Watch the Week #3 video.

DURING YOUR MEET-UP:

Celebrate – Your daily routine accomplishments from the past week. (5 min)

Share – Your challenges or what got in the way of achieving your goal. (5 min)

Discuss – How to overcome the challenges & how others can support you. (5 min)

Share – What you typically do in the morning for attitudinal fitness. (5 min)

Share – Your ideal morning routine for attitudinal fitness. (5 min)

Share – Why this is important for you and how it will make you feel. (5 min)

Write – Your physical, mental, and attitudinal goals for the week. (2 min)

Share – Your daily morning routine goals for each realm. (3 min)

Confirm – Next week’s meeting time and who will lead the meet-up. (2 min)

* Consider adding an additional physical or mental habit too, if desired.

MORNING ROUTINES – SPIRITUAL

Prior to Your Meet-Up:

1. Click here to watch the Week #4 video.

Video Notes: 

Spiritual: The things that cause you to go deeper in life.

1. Meditation - power in silence, clarity, mindfulness
2. Surrendering - letting go of things we hang on to
1. Perspective: All hard things have a benefit towards your higher self
3. Prayer
4. Scriptures or Sacred Texts 

DURING YOUR MEET-UP:

Celebrate – Your daily routine accomplishments from the past week. (5 min)

Share – Your challenges or what got in the way of achieving your goal. (5 min)

Discuss – How to overcome the challenges & how others can support you. (5 min)

Share – What you typically do in the morning for your spiritual growth. (5 min)

Share – Your ideal morning routine for spiritual growth. (5 min)

Share – Why this is important for you and how it will make you feel. (5 min)

Write – Your morning physical, mental, attitudinal & spiritual goals. (2 min)

Share – Your daily morning routine goals for each realm. (3 min)

Confirm – Next week’s meeting time and who will lead the meet-up. (2 min)

EVENING ROUTINES – TECHNOLOGY

Prior to Your Meet-Up:

1. Click here to Watch the Week #5 video.

Video Notes:

1. Shutting Down Technology
1. 95% of adults are on tech before sleep
2. Stress hormone, cortisol is released 
3. Reduces melatonin
4. Creates sleep deprivation
2. At least a ½ hour, hour is best
3. Bonus: to dim lights

DURING YOUR MEET-UP:

Celebrate – Your daily routine accomplishments from the past week. (5 min)

Share – Your challenges or what got in the way of achieving your goal. (5 min)

Discuss – How to overcome the challenges & how others can support you. (5 min)

Share – What you typically do as your evening routine with technology. (5 min)

Share – Your ideal evening routine for shutting down technology. (5 min)

Share – Why this is important for you and how it will make you feel. (5 min)

Write – Your measurable morning and evening routine goals for the week. (2 min)

Share – Your daily morning and evening routine goals. (3 min)

Confirm – Next week’s meeting time and who will lead the meet-up. (2 min)

EVENING ROUTINES – WINDING DOWN

Prior to Your Meet-Up:

1. Click Here to Watch the Week #6 VIDEO

Video Notes: 

Mental, Physical, or Attitudinal 

1. Physical
1. Every muscle in the body squeezed and released
2. 30-60 muscle relaxation to prepare body for sleep state
3. Breathing: 4-5 deep breaths (diaphram)
2. Mental 
1. Keep a journal by your bed
3. Attitudinal
1. Gratitude
2. Prayer
4. **Practice how you want to wake up
1. Generate the idea of how you want to wake/feel in the morning.

DURING YOUR MEET-UP:

Celebrate – Your daily routine accomplishments from the past week. (5 min)

Share – Your challenges or what got in the way of achieving your goal. (5 min)

Discuss – How to overcome the challenges & how others can support you. (5 min)

Share – What you typically do each evening to wind down before bed. (5 min)

Share – Your ideal evening routine for winding down. (5 min)

Share – Why this is important for you and how it will make you feel. (5 min)

Write – Your morning and evening routine goals for the week. (2 min)

Share – Your daily morning and evening routine goals. (3 min)

Confirm – Next week’s meeting time and who will lead the meet-up. (2 min)

REVIEW & WRAP-UP

Prior to Your Meet-Up: 

1. Watch the Week #7 video.

Video Notes:

Thank you for participating in the Growth Spurt

Let’s Journal some Reflections:

1. What are you pleased/proud of?
2. What are you grateful for or who are you grateful for?
3. What do you want to continue to focus on? 

Maybe go back and review

Continue to build your routines

Congratulations!

DURING YOUR MEET-UP:

Celebrate – Your daily routine accomplishments from the past week.  (5 min)

Celebrate – What you are pleased by, what habits you have built, and how it’s made you feel. (10 min)

Celebrate – What or who you’re grateful for as you reflect on this journey. (5 min)

Share – What habits you want to continue on and what you want to add. (5 min)

Write – Your morning and evening routine goals for the coming week. (3 min)

Share – Your morning and evening routine goals for the coming week. (5 min)

Share – A few final celebrations. (3 min)

Submit – Your feedback on the Post-Growth Journey survey.