EP115: Wake the F*ck Up: The Badass Power Morning Ritual That Changes Everything

If your mornings look like scroll → coffee → chaos, this one’s especially for you.

In this episode, I’m spilling the full breakdown of the 7 Minute Badass Power Morning…  the ritual that’s literally changed my life (and a whole lot of other women’s too). It’s short, science-backed, and designed for busy b*tches with sh*t to do (not two hours to journal, meditate, and juice kale)

We’re talking about how to:

• Stop waking up in survival mode and start the day grounded instead of frazzled
• Reset your nervous system in 15 seconds flat
• Use “ask-for-mations” to hack your brain’s search engine for better answers
• Tap, breathe, and visualise your way into calm confidence
• Create a TO-BE list instead of a to-do list (yes, it’s a thing)

This isn’t just about mornings… it’s about leading your day instead of reacting to it. Because when you start the morning like a badass, the rest of the day follows suit.

⚡ The Wake the F*ck Up Challenge

Starting Monday 10 November, I’m running a free 7-day challenge to help you actually do this. One simple quick tool each morning, straight to your inbox. No BS. No perfection required.

Grab your free spot here:

https://thequeenofreinvention.com/the-7-day-wake-the-fck-up-challenge-landing-page/

🔥 Missed the challenge? No stress.

You can still get the full 7 Minute Badass Power Morning Bundle… the audio, the powerful AF questions, and all seven rituals in one guided, done-for-you pack.

Grab it now for £7.77 and keep it for life: 

https://thequeenofreinvention.com/work-with-me/

And don’t forget to tag me in your stories if you’re joining in the challenge…. I LOVE seeing who’s claiming their mornings and reinventing their reality.

Sarah x

👑

🔥 DOWNLOAD FREEBIES TO FUEL YOUR REINVENTION

📲 FOLLOW on Instagram and Facebook

🩷

Transcript

Sarah Elizabeth  00:00

Hello, hello, and welcome back to the reinvention era Podcast. I'm super stoked you're here love. And if this is your first time listening, Hola, you have picked a damn good episode to jump into a really good one. And if you have been riding with me for a while, well, thank you, as always, for coming back. You always you know what we're about round here, reinvention realness and ripping up the rule book on what it means to live a full and powerful life that feels right, whatever that looks like for you. Who gives a stuff, what you've been told before, or what you think society tells you you have to do you do it your way. That's it. Today's episode is one I've been literally itching to record. I've had the notes in my phone for weeks, but shit needed to come together at the back end. You know, because I don't do tech this topic, though, now I've sorted it. It's the game changer. It brings together everything I believe about personal power, nervous system regulation, identity shifts and how we start our goddamn day we are going in on my new baby, the seven minute badass power morning, which is a ritual I've created for women who've got shit to do, not the women with two hours to themselves in the morning for, you know, a bit of hot yoga, some lemon water, a gratitude journal and an oat milk matcha in a hand thrown ceramic mug. You know the type you got me though, if that is you, you come here listening, because you might get the hack of all hacks here. Love, No, I am talking to the busy bitches who wake up to 42 WhatsApp messages a toddler poking them in the face, or a grumpy teenager to get mobilised, an email from some client needing something yesterday, and basically a nervous system that's already fucking fried before the kettle's even boiled, you know. So if that's to you, if you're waking up overwhelmed, grabbing your phone before your eyes are even open, and rolling into your day like a stressed out fucking tumbleweed, this is for you. Why do I create this? Well, we're sold this idea that a perfect morning equals a perfect life, right? 

Sarah Elizabeth  02:58

You know the hype, like you wake up at 5am you meditate for 45 minutes. You journal three pages of subconscious genius wisdom. You drink a green smoothie, you walk barefoot in the garden before jumping into an ice bath, all whilst telling the late moon or rising sun, your hopes and dreams and look, 

Sarah Elizabeth  03:24

I love love, love me some Woo. Don't get me wrong. But you know what I love more? Real Life tools that actually fit into real fucking life, because real life, for most of us, doesn't give us a two hour window every fucking morning to become the highest version of ourselves. You know, real life is messy, it's fast, it's loud, it's kids and emails and school runs and work deadlines and yada yada. So I created this ritual because I needed something that worked, something quick, something effective and backed by both science and experience, something that didn't require me to be a morning person, because, spoiler alert, I'm not 

Sarah Elizabeth  04:26

this ritual was born out of burnout, really, out of that feeling of starting every single goddamn day like you're already behind out of knowing you're capable for more, but your mornings are just setting you up to fail. So I designed this seven step practice that takes just over seven minutes, minutes, seven minutes and. And it's changed everything for me and for the women I've shared it with. So let's break down these seven steps, shall we? Because these are not just random steps thrown together. Every single one of them is there for a reason. Each one hits a different part of your system, whether that's your breath, your beliefs, your energy, your focus. But we start off with mindfulness and breath work, as they call it, you know, yes, I know we all breathe, but it's called breath work, and we start with that by using the physiological sigh to our advantage as a massively quick route to immediate calm. A physiological sigh is basically two short inhales through the nose, followed by one long exhale through the mouth. It sounds so ridiculously simple, right? But this one breath pattern is backed by neuroscience. It's been shown to reduce cortisol and activate your parasympathetic nervous system. That's your chill mode, by the way, not freeze, just chill, you know. And this isn't meditation with incense and monks, you know. There's no need to sit there cross legged. It's up to you. This is just however you want to do it in your dressing gown, standing at the kettle, choosing to basically take 15 seconds to reset your body. It's like the difference between starting the day braced for battle and starting it grounded. I know which I choose. You know, honestly, I tend to wake up with so much tension in my daughter. I'm a teeth grinder. I don't sound good. I remember once staying with my friend in a hotel, and they said to me the next morning, Christ, you sound like a horror movie because going but anyway, when my nervous system is stressed as fuck, I 100% go into fight mode, as in, the energy goes to my jaw as though I'm gonna bite the thing that's attacking My nerve, as they said, even though it's not a real life Tiger, yeah, bite rather than punch. Obviously, that's obviously the way my body's wired. So regulating my breath and focusing my mind on my breath is just an amazing way to start the day and relax that freaking jaw, right? So next up to focusing on our breathing, the quiet and the early, amazing thoughts and calm, we move in to gratitude. Now wait just a sec before you roll your eyes and go time to be grateful. Sare, I'm barely holding it to go for it. Love just hear me out. Okay, gratitude isn't about pretending everything's perfect, far, far from it. It's about finding something, even something tiny, minute, just something that reminds your brain, it's safe, that it's supported, that not everything is falling apart. Your coffee's hot, your bed was warm. You've got Wi Fi, you're breathing start there. Gratitude basically rewires your brain to stop scanning for threats and start noticing all the greatness you've got. That's power, and it doesn't mean you have to sit there with a whole journal and find 25 things a morning, just two or three. That's all you need to start with, because when we can start to look for the glimmers in a situation, instead of the grim dark side, it's like, it's like a moth to a flame magnetised the light they are, you know, and then we start to want more and more light. Like there's a saying that where attention goes, energy flows. So if we can focus our attention on the good, on the light, our energy is naturally drawn along with it.

Sarah Elizabeth  09:59

And. There was this experiment done once by someone called Dr Emoto, right? Basically, got two jars of water. I've heard all sorts of he's done it. It's been done with water, it's been done with rice. It's been done with plants. Done it to all sorts. But basically he spoke to one of them like a piece of shit, utter shit, and the other with joy and positivity, and then going looking through them with a microscope, what he found was that actually the way that you speak to just water and water, like everything else, is energy, right? But the way you speak to water or voice or whatever you do it with actually directly influences the molecular structure, the goddamn structure of whatever it is you're talking to. So if you talk to it like utter shit, it's gonna basically reform as utter shit. And so if you want happy molecular structure, you gotta be happy, you know. And it isn't about toxic positivity, it's it's genuinely recognising the glimmers in your life, because there is always something. There is always something. So we find two or three things to be thankful for. That's it. And then we move into ask for mations, not affirmations. Ask formations. Ask for mations where we're asking for what we want, because affirmations are great, right? I do love me and affirmation and a mantra, but, but for many of us, they can feel like lies, you know, like saying I am confident as book, when you feel like a potato in a hoodie, it just doesn't freaking land, does it, you know? So we flip it. So instead of telling your brain what to believe and your brain trying to find all the evidence in the back files to say it's not true. That ain't true, you ask your brain a question instead. It's like, How good does it feel to be so confident today? Or, Why does everything feel so much easier today? It's like it's opening up your brain to search for opportunities and possibilities. Rather than look for the evidence that is wrong, your brain is basically a search engine like a ramped up chat GPT, ramped up chatters, you know, ask it a good question, and it will start looking for answers. So it's a really sneaky hack that makes belief building way, way, way more accessible than just saying something that you don't believe it's true. So your brain is seeing it as a threat and looking for reasons it's not bloody true. Ask it instead ask for mations. And that kind of hack is where we start playing with energy as we then move into visualisation. Because your brain, it doesn't know the difference between real and imagined, between past, present and future. It doesn't have a fucking glow. That's why you cry in a sad film, because your brain thinks it's real. It thinks it's happening now it's like It's why you flinch when someone fake throws something at you. You know your brain is perceiving an actual threat, even though it's not real, and visualisation is basically mental rehearsal, like you stepping into the version of the you that you're becoming. So you see her feel, how she moves, how she speaks, what she chooses, and you're really bringing her to life and embodying her like a dress rehearsal for the life that you're calling in, and how you can then embody showing up as her that day right now. You know Walt Disney said, if you can see it, you can achieve it. If you can see the future you and act as her, be her in your mind's eye, then you can be her as you move through your day. And honestly, it's a game. Changer. I've talked about this so many times, and I know if you're crap at picturing in your mind's eye, your visualisation. The main point is about feeling into it so it's using all of your senses to live it now in your mind. So what can you hear? What can you smell? What can you taste, touch, bring that shit to life in your mind's eye. And if future you is doing certain things, being a certain way, practice being her today, because you can bet the future you if she's got the life you dream of, she's not being doing the shit that you're doing now, she's doing something different. So you need to understand what she's doing that's different and do it now. You have to practice being her today now, and your brain will learn that this is who you are now, right? And then we moved into getting practical, right? We moved in from visualising future you into previewing the day ahead and deciding how we want to be in it. And this isn't about writing a to do list for the day. This is more of a to be list. You see yourself staying calm in traffic, holding boundaries in meetings, laughing with your kids at bedtime, you're almost like pre loading the energy that you want to carry that day so you don't get swept up by the first bit of fucking chaos that hits. You. Set all your intentions and your focus for the day ahead. How you want it to go. And then when we're in that place, we tap it all in, because tapping is like, basically control alt, delete for your stress response. You know when you you're feeling that you're like, one comment away from a meltdown, that feeling you need tapping you tap through specific points on your face and your body to discharge tension and reset. And it sounds Woo, woo, I know, but it's backed by so much research, and it's used by therapists, by coaches, athletes, even soldiers, and it worked. I fucking love it. It's like acupuncture without the needles, and it takes two minutes. It's so easy and it works. And so why make things harder? We're talking about reinvention. Let's not reinvent the wheel, you know. And then finally, Step seven, which is probably going to sound even more cray, cray, if you're very new to this, but another one that you have to believe me, works. It's wild. It's what I don't I don't know how it works, but it works right? It's called the Voo breath, and this essentially, it's like this really low resident sound, the vibrates in your chest and your belly, and you're just going. And it sounds weird. I get it when the first time I heard it, I was thought, What the fuck? But it feels amazing. It's like this vagus nerve reset. It gets you out of any remaining fight or flight that you've got left and into a calm, confident presence. And then we end going. Today is gonna be amazing. It's gonna be an amazing day. And we end like that, not because everything's perfect, but because you're choosing to show up that way and breathe and that, my love, is your seven step seven minute badass power morning, it could well be the best hack you've ever, ever had. Each of the steps does something different. Mindfulness resets the body, gratitude primes your mindset, ask permissions and visualisations shape your beliefs. Rehearsing the day boosts intention at tapping calms your system. The VU breath grounds you in choice. Together, they're fucking unstoppable. If you want to become unfuckwithable you need this,

Sarah Elizabeth  20:03

then you're not just reacting to life. You're leading it. You're not spiralling by 10 in the morning because you started the day like you freaking meant it. And from Monday, November the 10th, I am running the Wake the fuck up challenge, which is a free, free seven day experience where you'll get a short, punchy email from me every morning before you wake up. That introduces one of these seven tools, and it's basically designed to help you wake up with intention instead of overwhelm and chaos. Think of it as a starter pack for this full on ritual. There's no pressure, there's no bullshit. It's just one little hit of clarity every single day for seven days, and that's all free. So free for you, because I love you and I know you're made for more. But if you do want to go full in on the full seven minute badass power morning, which is a whole ritual, it's an audio it's a worksheet, it's the full guided practice, you can grab all of that now, skipping the challenge for seven pounds, 77 and that's yours for life. It's all yours. Seven pounds. 77 includes everything, all the rituals as a go to reminder as well, plus a load of super fucking powerful questions to frame your day. Everything you need to know is in the show notes, or over at the Queen of reinvention.com the Queen of reinvention.com and if this episode landed for you and you want to make a start on your mornings and changing your mornings, please do screenshot it and share it. Share it to your stories. Tag me at Queen of reinvention on Instagram. I love love, love seeing who's out there claiming their mornings and reinventing their reality. I fucking love it. And if you want to know any more, do obviously, always email me as well. I'll always reply. Sarah at the Queen of reinvention.com. So that's it for today. Go be your bad ass self. I will be back in your beauty earbuds again next week, we'll be halfway through the challenge. Oh, let's fucking go bye.