In this episode Josh talks with Megan Yelaney. They talk about the importance of having a morning routine.

Megan Yelaney, Online Life + Business Coach, went from starving artist to multiple 6 gure entrepreneur building three different online coaching businesses in the past two years, all using social media strategy and client attraction systems.

She’s the creator of Client Attraction University, a 10 Week Group Program to help online coaches gain more targeted ideal clients consistently, and is helping female entrepreneurs create more purpose in their day to day lives, while still building the empire of their dreams.

In today’s episode you will learn:

  • Why is a morning routine even important in the first place?
  • What is a morning routine that’s useful?
  • What’s the optimum amount of time to spend on a morning routine?
  • If you only have 10 or 15 minutes, what should you do?
  • Does your morning routine have to be the same every day?


Narrator:         Welcome to The Sustainable Business Radio Show podcast where you’ll learn not only how to create a sustainable business but you’ll also learn the secrets of creating extraordinary value within your business and your life. In The Sustainable Business, we focus on what it’s going to take for you to take your successful business and make it economically and personally successful. Your host, Josh Patrick, is going to help us through finding great thought leaders as well as providing insights he’s learned through his 40 years of owning, running, planning and thinking about what it takes to make a successful business sustainable.

Josh:                 Hey, how are you today? This is Josh Patrick, and you’re at the Sustainable Business podcast. My guest today is Megan Yelaney. Did I get that right?

Megan:            You did, very good.

Josh:                 [inaudible 00:00:52] start say for not massacre your name. Megan is a really interesting person. She’s been in the online world and a business coach forever. She’s highly successful and has a couple of great masterminds, which will probably talk about a little bit later on.  I want to bring Megan on and I want to start the conversation about morning routines because I have this love hate relationship with morning routines. Maybe I can get rid of the hate and go right to love and just stay there. Let’s bring Megan on. Hey, Megan, how are you today?

Megan:            Hi, I’m great. Thank you so much for having me on. It’s such a pleasure. Yes, that’s my goal, by the end of this to make you love your morning routine and get rid of that hate so excited to [inaudible 00:01:33] it.

Josh:                 Actually, I don’t really hate my morning routine. It is just kind of a waste of time. I’m addicted to one of the morning new shows. I waste 45 minutes every morning watching that when I know I should be doing something else.

Megan:            Yeah.

Josh:                 Let’s talk about morning routines. Why is a morning routine even important in the first place?

Megan:            Yeah, great question. Morning routines are so important, in my opinion and just from working with so many different people who started off not having one two, then having one is because it sets the tone for your day. When you start to prioritize your morning, it really just had a pulse through the rest of your day. I have seen it firsthand when I skip it, which is very rare.

Something happens in the day that normally wouldn’t set me off and it does. It could be one of those things. You’re in traffic or you spill coffee or something happens that you just usually wouldn’t let get to you and all of a sudden it does. It seems to have that domino effect. So morning routines really set the tone for your day especially as business owners how busy you are. How much you’re constantly giving to other people. It’s your time to just fill yourself up, right? They always say like fill your own cup up. It’s kind of like when you’re on the airplane and you’re supposed to put your mask on before your children’s. It’s very similar kind of thought process. That’s really why I think it’s just so important.

Josh:                 What do people usually I mean, when I read about morning routines, there’s no real consensus about what a morning routine should be. When you think of a morning routine, what is a morning routine that’s useful?

Megan:            Yeah, that’s a great question. I think there’s no consensus because it is so individual.  I think that is something to just remember for everyone. It works for me might not work for you and vice versa. I think there are a couple things that have worked for everyone I’ve worked with is really setting boundaries around electronics. You mentioned TV and I know that’s a huge thing. So many people wake up in the morning, they grab their phone. First thing they do is they grab their phone. They start checking their email, their social media, or they turn the TV on or the radio on, and they start listening to the news.

When you start your day like that, especially with the news where most of what we’re hearing isn’t necessarily a positive, like, great, we’re going to have an awesome day. I mean, very rarely do you hear that on the news. All of a sudden, that’s the first thing that’s going into your head, the first thing that you’re programming into your mind for the day, and so you’re setting that tone.

No matter what you do for your morning routine, I’m sure we’ll talk about some different things you can do. The first thing I recommend is just making a rule even if it’s five minutes that you don’t look at your phone, and you don’t turn on the news or radio for five minutes at least. Not everyone has an hour or all the luxury to do long morning routine so I don’t expect that, but even if you just take five minutes.  I’m just going to be a human without all those things around and do some other things. You’re going to already have a better day, I promise you.

Josh:                 Okay, you just brought up something which I have to ask. What’s the optimum amount of time to spend on a morning routine?

Megan:            I personally love having a long luxurious morning routine. I have the capacity to have that. I’m very grateful for that. I spend about 45 minutes every morning, but when I was building my business, when I was in that hustle mode where I was working it on the side working other jobs, I would have about a 10-15 minute morning routine. That was honestly enough. It really was. It was enough for me to still feel like I did something for me that day before I had to go to work before I had to fill in to my clients and all of that.

I would say if you work a nine to five, and you’re building this business on the side, or even if you have your full time business and that takes a lot of your time. Set aside 10 to 15 minutes to start. As you become more addicted to your morning routine, which you will, you’re going to want to make that about 45 minutes to an hour personally.

Josh:                 Okay, so if you only have 10 or 15 minutes, what would you be doing?

Megan:            The first five minutes what I would be doing this is I personally do right now is some health thing. I chug water first thing. I don’t look at my phone, that’s first of all. I put my phone on airplane mode the night before. I really recommend everyone do that or do not disturb something where you’re not hearing it and you’re not seeing all these notifications on your phone. I chugged 20 ounces of water.

You don’t have to chug that much, but it just gets your system going. You’re dehydrated because you just slept for hours so some amount of water 10 ounces 20 ounces, just something in your system. While my coffee is brewing— I’m a big coffee person. You don’t need to get rid of that in my opinion. I had someone told me that once and I was like, “Nope, I’m not following that morning routine.”

So, I make my coffee, but first drink my water. I also have a little apple cider vinegar cocktail. It’s just two tablespoons of that with some water and lemon juice. It does not taste great, but it’s really good for you. I definitely feel a difference when I have it versus when I don’t. Then I do a little bit of meditation. I personally do only about five minutes a day especially if you’re new to that, and you want to try it out, but you’re a little intimidated, which I was very intimidated when I started meditating. There are some great apps you can use Headspace.

Josh:                 Yeah, Headspace— by the way, if you want to get into meditation, I have to break in here because I went into a major cancer event. I ended up meditating as a result of that. The person that I ran across the guy named Jon Kabat-Zinn, the originator of Mindful Meditation. If you’re intimidated by meditation, I find that Jon Kabat-Zinn is the easiest way to get into it. In many respects, the most effective way because it’s very practical, it’s not woo-woo. It’s in the healthcare world for people with chronic pain and chronic issues. If you’re interested in meditating, Jon Kabat-Zinn is a really good place to start my opinion. He does guided meditations, which are wonderful.

Megan:            That’s awesome. That’s great. Yeah, definitely try him out. Again, you can use that, you can use apps. There are so many ways, and even the most unlikely people— if my husband started meditating and admitted, “Okay, this actually does work in some crazy way.” Even if you will just focus on your breath for 10 seconds out of the five minutes, you really will feel different. You won’t experience it until you try so just give it a shot. I really recommend three to five minutes. Get that silence in for the day, and then I personally would recommend you write down three things that you’re grateful for.

They could be the silliest things.  They could be my warm bed, this cup of coffee. None of those are silly, but they don’t have to be these really grandiose thought out things. That’s what keeps a lot of people from writing gratitude. That’s why I really want to mention that is just be really grateful for the simple things. Three news things every day that I really encourage you to try to think of something different every day, as you go through this. That all together will take about five minutes right there just meditating, just writing those out.

Honestly, if that’s all you have, and drinking your water, you just started off your day with some positivity, gratitude, when you have gratitude. You’re going to attract more of that abundance to you. I truly believe that and you can get on with your day. You have a little bit more time than that, I would take it a step further and listen to a great podcast, or read a book. I love love reading.

Personally, I love holding a book reading it. I do that every morning. Aim for as many pages as you can get in that time, but really pick a book that’s going to move your mindset forward. You can kind of rotate between a business book and I usually do this I’ll either be reading like a marketing book, or a just personal development book. I love John Maxwell. I really like Gabrielle Bernstein. There are so many different people you can choose from, but something that’s going to really make you intentional about your day.

That’s like the last part, if you have extra time after that is you write what are your intentions for the day? What do you really want to make sure not only happens physically like checking off your to do list that’s easy to do, right? But how do you want to be for the day? How do you want to feel? What kind of joy do you want to infuse into your day? As silly as that sounds, I realized I wasn’t doing that. I was working, checking the boxes off, but I felt like I was just completing to do list all day. I recently started rollerblading, actually, which is something I did when I was a kid and I loved it.

I was reading a personal development book that said, “How are you infusing joy into your day?” I realized, while I love what I do, it’s still work.  I wasn’t having those breaks.

So anything you can do just set one fun intention for the day. In that way, when you are having those hard meetings with your team or something goes wrong, which it inevitably always does in business, you have that fun thing to look forward to. For you, it could just be going for a walk. It could be reading again. It could be anything that’s going to just make you feel really excited. That’s really what I would say for somebody with a limited time, the water, the journaling, the meditation, journaling, just your gratitude, the meditation, and then a little bit of reading or listening to a podcast.

Josh:                 Let’s talk about journaling for a second because it appears that all the people who promote journaling, so you have to use a pen and paper. I do mind journaling on my computer because I type at 85 words a minute. I don’t write nearly that fast I can’t read my writing.

Megan:            I am the same way. My handwriting is horrible. We’re both in that same camp together.

Josh:                 It’s even worse than a doctor. I can’t read it. Do you have any thoughts about typing versus writing in longhand?

Megan:            Yeah, I definitely think there is something to pen to paper. I totally get why that’s so stressed. I do write out my gratitude, but very similar to you my credits, my handwriting is horrible. Actually, there was a journal exercise I did from a book called Earth is Hiring. She actually encouraged you to this part of journaling on the computer. I was really happy when I heard that because same for you. Again, my handwriting is not great and I typed much faster. That’s just how I get my thoughts out. Planners, I’m never a pen to paper planner. I would say do what feels best to you, do what feels natural.

If you love writing, physically writing, and that feels great to you do that. If you want to type on the computer do that. It’s just getting it out of your head onto something. I don’t think it has to be pen to paper, if it feels really forced.

I personally wrote it. It’s a fun exercise for you to do. I wrote what I want my life to be like even next month, so just short term, and then three years from now or five years from now. This book, she calls it The Script. I did on the computer because it’s going to be changing every month. So every day I go and I take out that Google doc and I just read it out loud to myself, but I typed it up on the computer way faster can actually read it.

It still has the same effect. It’s still reading something that I’m acting as if it already happened that gets into like, what you think happened and all that kind of stuff. Yeah, totally go for it computer if you want to.

Josh:                 Okay, so we have to go into the Google factor right now.

Megan:            Yes.

Josh:                 Because a lot of folks who see this podcast, they haven’t turned it off by now. They’re probably thinking this is not for me. I don’t like it. This is too weird. Frankly, I’m just interested in running my construction company and not all this stuff at garbage. How would this make somebody who’s a contractor or owns a vending company, which I used to own? Or owns a restaurant? How does this make their life better and then more efficient as a business owner?

Megan:            I love that question. Anyone who is listening who feels that way, I definitely have felt that way in the past when I first started hearing about all this stuff. I said the exact same thing, “All this woo, woo, stuff.  I just need to get to work. I just need to do this faster, and all that.”  I can tell you right now just for tangibility for everyone. I don’t even know if that’s a word, but to make it just more real for yourself. When I started doing this consistently, to give you numbers, my income literally doubled the year I was consistent with this.

I know that wasn’t on an accident. It wasn’t because I got lucky with things. It was because I was so— when I spent that extra 15 minutes in the morning, I was so much more productive during my day, my mentality changed. I decided to be grateful. I didn’t take the little things so seriously. When you don’t give so much clout to the small things in business that go wrong, you open up that energy and space to be able to deal the bigger things.

That made all the difference. So if you want to be more productive, if you want to make more money, if you want to get more contracts, whatever the business, you’re in, setting aside that time for yourself, you’re just making yourself more productive because you don’t focus on those small things because you really, really prioritize your mindset in the morning and setting that intentionality.

When you start your day with the news and you start your day with negativity and all of that. That’s the first thing you’re really setting the tone for your day with and any little negative thing, it’s going to bring you into the spiral. I promise you, you will be more productive if you just take these 10 minutes. Don’t knock until you try it. Even again, my husband is like a finance guy. He’s very logical. He’s not woo-woo at all. He even admitted, “Wow, this is like meditation of all things is really, really helping.”

Josh:                 At least that’s been my experience also. You just mentioned mindset, and I’m in this— debates I have going on all the time with myself is, is it mindset or is it action first? I come to the conclusion after talking to my friend, and I’m working a couple of times about this. Indiana is great for mindset stuff is that it depends, but when it comes to starting off in the morning, I’m going to tell you that, “Yes, you have to take action to do these morning routines.” It really is all about getting a mindset that puts you in positive spin versus negative spin. I can tell you that if you’re starting your day with a positive spin, you are going to be maybe two three or four times more productive than if you spend an hour watching TV.

Megan:            Mm-hmm. Hands down.

Josh:                 I know that when I do this stuff, and I get right to it. I just crank out an amazing amount of work in two hours.

Megan:            Yeah.

Josh:                 Then I could screw around for the rest of the day.

Megan:            Yeah, exactly. You can watch TV the rest of the day, you know.

Josh:                 I don’t want to do that, but you know— I got another question for you, a lot of people in morning routines have exercise. Does your morning routine have to be the same every day or can it be it depends on what else you’ve got scheduled?

Megan:            Totally can depend on what you got scheduled. I’d like to have some things that are not negotiable in a sense, like the water and the things that you can travel with. I travel a lot for business. I know a lot of people listening probably travel for business and just pleasure. I wanted to develop some habits that I can take wherever I go. The water can take wherever I go, the journaling, wherever I go the meditation, everything else is flexible.

Those are like non negotiable and usually the reading for me, but exercise, it’s going to really depend on what meetings you have that day where you have to be. I really recommend I come from health and fitness background. That’s where I started. This was something that was really ingrained in me just when I was building that business just move your body in some way for 10 minutes a day at least. 30 is the optimal, of course, but I think people put such an emphasis on exercise to be this like hour long thing and if they didn’t do that they didn’t do it so they just do nothing.

Even if you go for a walk around the block for 10 minutes, just move your body in some way. It does not have to be first thing in the morning. I personally like working out the morning. I find it gives me a lot of energy and then I’m very focused, very productive, but I definitely think it can totally change as your day changes as your minds change.

Josh:                 Let’s move into the world triggers. In my definition, trigger is something that gets you to do something else. Morning routines, if you can come up with a trigger that will get you started. Like some people put out the workout clothes the night before. Other people set their coffee to be something happens. I journal probably four out of seven days. I want to journal seven hours, seven days and what I find is that if my computer’s not in the right place means I have to get up and go and get it. I make a hard for myself to get started on what I do for a morning routine, which is I write almost 1000 words every morning when I do my stuff because there’s four parts of my journal.

What I have decided to do which actually works is closed my computer, my office downstairs. Put it on the footstool of the chair where I sit in when I drink coffee in the morning. It’s going to be area at me ready to go when I sit down with my morning bulletproof coffee?

Megan: Here you go.

Josh:                 It does work. The truth is that when you start doing these, my recommendation is do something that’s going no more than 15 minutes. Something that’s going to get you started that’s easy to do. Because once you start, you’ll tend to go through the whole routine.

Megan:            Yeah, definitely.

Josh:                 It’s been my experience.

Megan:            Hundred percent. Yeah, I totally agree. I love the example that you gave is one I had a ton of my health and fitness clients do is they either set out their workout clothes the night before. These are, if you want to work out in the morning, and you just are struggling to or they even went to bed in it as silly as that sounds. They did a lot of them actually went to sleep in their workout clothes. The next day, all they had to do is pop on their shoes. And most of them use like some kind of pre workout and so they would have that actually right on their bedside table.

They literally had all these things, reminding them, “Hey, you’re already in your clothes. You already have that.” So whatever that is for you, I love that you have your computer there in your stool, that’s a great one. I personally set my coffee the night before, so all I have to do is press it. When I wake up, I have—I’m very similar with this though.

Just so you know, no matter how routine you get, I still need those triggers. I really do even this far into it. I have my apple cider vinegar already out ready to go. I have my 20 ounces of water sitting there because I like it room temperature. It’s a little too much if it’s cold when you’re chugging it that fast and so I have all these triggers in place. These are a lot of different things, but pick like one or two things that you know, “Okay, if I see this, it’ll remind me to do that.”

It could be as obvious as an alarm. Now, I know I said don’t look at your phone, but if you have a phone where obviously if you set an alarm, it’s going to go off. That could even be it where you say, “Okay, write three things I’m grateful for.”

And then the more and more and more you do it, it’s going to become habitual, but triggers are great. I’ve created a program for when I was doing health coaching that was all about emotional eating, and how to end emotional eating and work on that all about triggers, because that’s really all it is. It’s a habit and a response to something. How do you change that response and change that trigger?

Josh:                 Cool. I’m going to ask you one piece of advice. You were talking about business being a long game versus a short game. I would have to agree with that. Can you expound a little bit more on that?

Megan:            Yeah, it’s so funny now when I like think back to saying that. Because when I say long game, I think it’s actually been very short for how long I’ve been in business for. What I mean is I work with a lot of clients who I work mainly with social media, online coaches, and a lot of people who want that instant gratification. They want to start their business and they expect like they’re going to follow some of the steps, and they’re going to start making money right away.

The truth of it is it just rarely happens like that. Usually you need to establish yourself as an authority, gain the trust of people who are following you before they’re actually going to turn over their hard earned money to you. The most important part of especially online business is building that trust, is building that rapport is doing things like podcasting email list.

Getting people to really trust you and see you as an authority. That can’t happen overnight. That can’t happen in a month. It’s going to take a while. When I was in network marketing, I always told my team, “Be here a year from now, if you’re not planning to be here a year from now, I don’t want to get on our first call together” to be quite honest and blunt, because it’s going to be a waste of time. You’re going to have a lot of no’s.

You’re going to have a lot of people saying they’re not ready to buy and that’s just how it is. But if you are here a year from now, they’re going to come back and look at you as, “Oh, that person’s actually still there versus the 10 other people they were approached by who quit.” Because it’s hard hearing No, and it’s hard not having the wins.

If you really want to succeed in your business, any kind online or not, you have to think of, again, what brings me joy every day to keep going, because it can’t happen overnight. It’s really that long game. That’s so much more rewarding. I would never feel the way I do about my business if it didn’t take a lot of hard work and a long time longer than I planned and longer than I wanted. It’s so much more rewarding because of that. I definitely won’t quit from here on out because of that.

Josh:                 Yeah, I don’t care what business you’re in. If you’re a founder, you are doing some very, very heavy lifting for the first two to five years. Literally all businesses are really hard to start, the people who are founders and get businesses to where you’re actually employing people. I think it’s a little bit different. Yeah, you do have to have some stay with it if you’re going to be a solo printer or have some virtual assistants, but you’re actually build a business with people with a team. It’s going to take you probably at least five years before you’ve even figured out what you need to do.

Megan:            Yeah.

Josh:                 I actually have experienced that business owners really don’t get it till they’re 50. Until they’re 50, they’re making all these mistakes along the way unless they have bought a franchise. They’re making all these mistakes along the way and learning and learning and learning and it really is a 20 year road before you become competent. They talk about the 10,000 hours. Well, 10,000 hours is a real thing. You have to do different things for 10,000 hours.

So Megan, unfortunately, we are out of time and I’m going to guess—you’re a wonderful guest. You’re really smart about this stuff. I’m going to guess you going to have people that want to find you. How do they do that?

Megan:            Yeah, thank you so much for having me. This is so much fun. I love talking about this stuff. It’s so important. You can find me on most social medias, but I like to hang out mainly on Instagram and Facebook. It’s just @meganyelaney that’s my website as well, just Keeping it really simple. I have some great freebies on my website. It’s just Instagram is just a lot of fun. You want to just get to know a little behind the scenes. We have a lot of fun over there.

Josh:                 And Yelaney is Y-E-L-A-N-E-Y

Megan:            Yes, correct. It’s just like Delaney with a y.

Josh:                 Okay, super. I also have an offer for you. I have been obsessed about cash flow for a long time, mostly because many times my life I didn’t have enough. I have put together a program called Cracking the Cash flow Code. It’s how you get enough cash to fill the four areas of your business. I put together this infographic that talks about the success path about how you go from having no cash to having excess cash in your business. There are five steps along the way. Really easy get, just go to That’s You’ll be taken to a form, fill out the form and we’ll have the infographic on its way to you. Thanks a lot for stopping by today. This is Josh Patrick. We’re with Megan Yelaney and you’re at The Sustainable business. I hope to see you back here really soon.

Narrator:         You’ve been listening to The Sustainable Business podcast where we ask the question, “What would it take for your business to still be around a hundred years from now?” If you like what you’ve heard and want more information, please contact Josh Patrick at 802-846-1264 ext 2, or visit us on our website at, or you can send Josh an email at

Thanks for listening. We hope to see you at The Sustainable Business in the near future.


Topics: building a business, sustainable business podcast, Sustainable Business, morning routine strategy, morning habits, morning routine, how to start your day, megan yelaney, how successful entrepreneurs start their day

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