“Fill Your Own Cup First: Morning Self-Care that Lasts All Day” | Habits of A Goddess

Summary

Podcast Summary: "Fill Your Own Cup First: Morning Self-Care that Lasts All Day" | Habits of A Goddess

Host: Jasmine Rascoe
Release Date: August 14, 2025
Description: Habits of A Goddess is a personal development podcast for women aiming to activate their inner goddess through the power of affirmations. Hosted by Jasmine Rascoe, the podcast delves into self-love, self-care, and spiritual affirmations to empower listeners to attract the life they desire.

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Introduction to the Episode

In the episode titled “Fill Your Own Cup First: Morning Self-Care that Lasts All Day,” Jasmine Rascoe emphasizes the foundational role of morning self-care in maintaining overall well-being throughout the day. She advocates for prioritizing one’s own needs before attending to others, presenting self-care as a proactive and preventative measure rather than a reactive one.

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The Concept of "Filling Your Own Cup"

Key Insight:
Jasmine introduces the metaphor of "filling your own cup first" to illustrate the necessity of self-care. By ensuring personal well-being, individuals are better equipped to support others effectively.

Notable Quote:
"It's important to fill up your own cup before you fill up anyone else's cup."
— Jasmine Rascoe [03:25]

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Redefining Self-Care

Proactive vs. Reactive Self-Care:
Traditionally, self-care is often seen as a response to burnout or stress. Jasmine shifts this perspective, advocating for a proactive approach where self-care is integrated into the morning routine to set a positive tone for the day.

Dispelling the Guilt:
She addresses the common guilt associated with self-care, encouraging listeners to view self-care not as selfish but as a service to themselves and, by extension, to their communities.

Notable Quote:
"Self care requires you to be selfish. And a lot of times we don't know how to be in that role without feeling guilty."
— Jasmine Rascoe [07:15]

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Practical Morning Self-Care Practices

Jasmine outlines various gentle and intentional practices to incorporate into morning routines, ensuring they resonate with individual needs and preferences.

1. Grounding Practices:

   • Barefoot Walking: Stepping outside barefoot to feel connected to the earth.
     "Stepping outside barefoot and just breathing for two minutes, that could be a grounding self care practice." [13:43]
   • Mindful Breathing: Placing a hand on the heart and belly while breathing deeply to center oneself.
     "Just lying still and placing a hand on your heart and belly and just breathing." [14:55]

2. Creative and Emotional Care:

   • Free Writing: Jotting down thoughts without worrying about perfection to clear the mind.
     "Whatever comes to your head, just jot it down. Like have a dump everything from your thoughts, your brain, just dump it on a piece of paper." [15:10]
   • Morning Ceremonies: Transforming everyday tasks like making matcha or coffee into a ritual to infuse joy and mindfulness.
     "Making your matcha like a ceremony... it's a little extra joy because I look forward to that." [16:30]

3. Affirmations and Emotional Naming:

   • Positive Affirmations: Speaking kind sentences to oneself to set a positive emotional tone.
     "My mornings are guided by what I need, not what I should do." [26:37]
   • Emotional Check-In: Naming feelings to acknowledge and address them proactively.
     "Naming how you feel before you start the day... like I feel energized, I feel empowered." [17:35]

4. Limiting Morning Distractions:

   • No Phones or Social Media: Delaying engagement with digital devices to maintain serenity.
     "I've been putting my phone in a whole different room so when I wake up I'm not tempted to grab it and scroll." [22:15]
   • Silence Over Noise: Choosing silence or soft music over stimulating background noise.
     "Self care isn't always skin care and smoothies. Sometimes it's silence." [09:30]

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The Benefits of Soft Mornings

Emotional and Physical Well-Being:
Engaging in soft morning routines helps regulate the nervous system, leading to sustained energy and emotional balance throughout the day.

Enhanced Productivity:
By prioritizing self-care, individuals can approach daily tasks with greater focus and clarity, reducing the likelihood of burnout.

Notable Quote:
"Think of your morning like the foundation of a house. If it's steady, everything else can be too."
— Jasmine Rascoe [08:20]

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Overcoming Cultural Pressures

Challenging the 5 AM Club Mentality:
Jasmine critiques the societal obsession with optimizing mornings for productivity, advocating instead for mornings that foster how one feels.

Choosing Peace Over Perfection:
She encourages embracing a natural rhythm in self-care practices rather than adhering to rigid routines, emphasizing peace and flow over checklist-driven actions.

Notable Quote:
"Choose peace over perfection. Self care feels like peace. Self care has a flow, a natural rhythm."
— Jasmine Rascoe [13:43]

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Setting Intentions for the Day

Morning Check-In Questions:
Jasmine proposes three essential questions to guide morning self-care:

1. What does my body need today?
   • Example Needs: More water, stretching, rest.
2. What does my mind need today?
   • Example Needs: Less noise, no scrolling, mental clarity.
3. What does my heart need today?
   • Example Needs: Softness, tender attention, emotional nurturing.

Notable Quote:
"Ask yourself, what does my body need today? What does my mind need today? What does my heart need today?"
— Jasmine Rascoe [23:09]

Affirmation Exercise:
Towards the end of the episode, Jasmine leads listeners through an affirmation to reinforce the episode’s message:

"My mornings are guided by what I need, not what I should do."
— Jasmine Rascoe [26:37]

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Personal Testimony

Jasmine shares her personal experience of revamping her morning routine by minimizing phone usage and prioritizing self-reflection. This change has led to increased energy and a clearer mind, enabling her to better serve her audience and clients.

Notable Quote:
"I started creating like a little ceremony... making it feel like a ritual, like that's part of your self care."
— Jasmine Rascoe [16:30]

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Encouragement and Community Building

Empowering Women:
Jasmine urges listeners to embrace their own needs without guilt, fostering a community of empowered women who prioritize self-care.

Call to Action:
She encourages leaving five-star reviews, engaging with the podcast community on Instagram, and sharing personal experiences to spread the message of self-care.

Notable Quote:
"You're not selfish for putting yourself first in the morning. You're not lazy for choosing softness over hustle."
— Jasmine Rascoe [23:49]

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Conclusion

In "Fill Your Own Cup First: Morning Self-Care that Lasts All Day," Jasmine Rascoe delivers a compelling message on the importance of prioritizing self-care in the morning to enhance overall well-being. Through practical tips, personal anecdotes, and empowering affirmations, she guides listeners toward establishing a morning routine that nurtures the body, mind, and heart, setting a positive and balanced tone for the rest of the day.

Final Affirmation:
"My mornings are guided by what I need, not what I should do."
— Jasmine Rascoe [26:37]

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Connect with Habits of A Goddess:

• Support the Podcast: https://linktr.ee/habitsofagoddess
• Instagram: @HabitsOfAGoddess

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This summary captures the essence and key points discussed in the episode, providing a comprehensive overview for those who haven't listened while preserving the rich insights shared by Jasmine Rascoe.

Transcript

[Jasmine Rascoe]

When I started this podcast, it seemed like I had to figure out everything. My own script, setting up, filming schedules, logos. It was super overwhelming and every day seemed to introduce a new decision that needed an answer. When you're starting off with something new, it seems like your to do list keeps growing every day with new tasks and that list can easily begin to overrun your life. Finding the right tool that not only helps you out, but simplifies everything can be such a game changer for millions. That business tool is Shopify. Shopify is the e commerce platform behind 10% of e commerce in the US from household names like Mattel and Gymshark to brands just getting started. When I first started my online business in 2016, I had no clue how to create a website, capture customer emails or set up a payment system. I was clueless. Now I'm able to offer online coaching to my clients and book speaking engagements on Habits of a Goddess website. And it's so easy. All because I use Shopify. Shopify helps you build a beautiful online store to match your brand style. Turn your big business ideal into With Shopify on your side, sign up for your $1 per month trial and start selling today at shopify.com habitsofagoddess Go to shopify.com habitsofagooddess shopify.com habitsofagaoddess.

[Expedia Voiceover]

Packages by Expedia. You were made to occasionally take the hard route to the top of the Eiffel Tower. We were made to easily bundle your trip Expedia made to travel flight inclusive.

[Co-Host]

Packages are atoll protected Hello Goddess, welcome.

Back to Habits of a Goddess Podcast.

A podcast filled with self love, self.

Care and spiritual affirmations. My mission for whoever is listening to this podcast is that you find ways to empower yourself, attract the life you.

Desire and feel supported. On this self love journey. I have experienced a new way of.

Opening up to the endless possibilities of healing and growing through sharing my voice. I'm your host Jasmine Rascoe and today's.

Episode we'll be talking about Fill your.

Own cup first soft morning self care that lasts all day.

Also, if you're enjoying the podcast, don't.

Forget to give Habits of a Goddess Podcast a five star review on Spotify or Apple Podcasts.

I love reading the reviews you guys leave.

It means the world to me to see how truly the podcast has made.

A popular positive impact in your life. And when you leave a review, it.

Helps other goddesses discover the podcast too.

So before you start your day.

It'S.

Important to fill up your own cup before you Fill up anyone else's cup. It's important to take care of your.

Needs before you take care of other needs.

It's important to put a smile on your face before you put a smile on other people's face.

It's important to rest before you jump.

Into work, before you jump into being a mom or a wife or or a sister or daughter to someone. It's important to be in your own presence, in your own energy. It's important to sit with yourself. So fill up your own cup first. Your self mornings are for you. And when I mean, when I say that, I mean to care for yourself before the world starts asking you for things. Before the emails, before the group chat, before the kids, the deadline, the social media, the scrolling on social media. Before you even go to the gym, before you even go to the gym, before you start a to do list of what you need to do today, just sit with yourself. Because the way you treat yourself in those early mornings, in the moments, it truly sets the tone and you deserve to feel held even by your own hands.

You deserve to feel those goosebumps, those little hairs sticking up on your arms.

As you are breathing softly and you're meditating and you're setting your tone for the day. You deserve that.

You deserve to just soak in your own energy. You deserve that. You deserve to release anything that you.

Went to sleep with and exhale it.

You deserve that. You deserve to fill up your own cup first. Because how can you pour into others? How can you show up for others if you haven't showed up for yourself?

If your cup is empty or even.

If your cup is halfway full, how.

Can you give.

From yourself to others.

Because you're taken away. You want to give from your abundance.

You want to give from your overflow.

So don't be a disservice to your own self. Don't take away from your own self. So often we think of self care as a response, something that we do after we are burnt out or stressed or exhausted. We think oh well let me get into my self care because I am tired, I'm burnt out from work, I'm burnt out from being a mom, I'm burnt out from just house chores, you know, tidying up the house, being a housewife. I'm burnt up from, I'm burnt out from just being a service to others. And that's when people start to think of self care. But how about we are preventative, proactive, pro you in the mornings. What if the mornings was your secret space to remind yourself I matter. Even before I'm useful to anyone. I matter. I matter. Just let that affirmation soak. I matter. Those two words, they're so powerful. I matter. Self care requires you to be selfish. And a lot of times we don't know how to be in that role without feeling guilty. So I want you to take this moment to release that stigma of self care, of soft mornings, of filling up your own cup first because you're actually being a service to your community. You're actually being a service to your kids or your family, you know, your husband, your significant other. You're actually being of service when you take care of yourself first. So self care in the morning doesn't have to be perfect and it doesn't have to be long, but it has to be yours. So you can curate your mornings, how it feels for you before you pour into others. Can you take 10 minutes, 15 minutes? Whatever time that you feel that feels good for you, take that time to pour into yourself. Think of your morning like the foundation of a house. If it's steady, everything else can be too. We live in a culture that loves to optimize mornings, the 5am Club and the routines. That feels more like a checklist than care. But what if your morning wasn't about what you achieve, but how you feel? Self care isn't always skin care and smoothies. Sometimes it's silence. Sometimes it's silence sitting still, not having the TV on as background noise, not even having the podcast running like that time window frame that you wake up. I'm this is the self care that I'm talking about right before you turn on anything on your phone, this small window that you have.

That'S part of.

Your morning, your self mornings.

That'S part of your self care, that's part of.

Filling up your cup sometimes, even if it's just crying in the shower and releasing any old energy that's in your body that's stagnant. Sometimes it's not even journaling because you need more sleep. Sometimes you just need a little extra five minutes or ten minutes of sleeping before you wake up fully, before you jump out of that bed. So ask yourself, am I'm trying to win the morning by having this checklist and feeling so productive and just, you know, going straight into this to do lists. Or am I'm looking for feeling in the morning? Those are different productive checklists. Jumping, you know, into the morning and just having these fillers. Or am I looking for this feeling in the morning? Like how do you feel in the morning? If you feel tired, maybe you didn't get a full good night rest. Maybe you were tossing and turning, maybe you went to bed.

[Jasmine Rascoe]

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[Co-Host]

Stuff like you over indulge yourself so you know, think about that. That goes back into your self care. Are you just chasing a vibe or your nurturing one? Let self care be nourishing, not performative. Choose peace over perfection. Self care feels like peace. Self care has a flow, a natural rhythm. It's not a productive, it's not perfect. It's a rhythm, it's a flow, it's.

It's peace.

So let's practice some self care. Let's get into grounding care. These are some ideals that you can. They're powerful for morning self care. Stepping outside barefoot and just breathing for two minutes, that could be a grounding. Self care practice that you incorporate. Drinking warm lemon water without your phone, without even recording you drinking warm lemon water for my content creators, that's part of your self care. Your grounding. You're being present in the moment.

Or.

Just lying still and placing a hand on your heart and belly and just breathing. You're grounding. You're grounding in your own energy.

That's part of your self care.

Or you can get creative by free writing on a few pages. No pressure. This does not have to be perfect. Whatever comes to your head, just jot it down. Like have a dump everything from your thoughts, your brain, just dump it on a piece of paper. Free writing. This does not look need to look perfect, neat. Just take it from your mind to paper. Or making your matcha like a ceremony like I brought A cute matcha set. It's so cute. It has the bowl and it's pink. Of course it has the bowl, the whisk, the stand for the whisk to sit on and just, you know, hold its form and shape, the spoon. Everything is so cute in the mat that you can make your matcha on. Like I've created like a little ceremony like whenever I create my matcha in the mornings and throughout the day because I, I've been having like two to three cups of matcha and I love it. And I started creating like some matcha videos content and for me it has brought me a little extra joy because I look forward to that. I look forward to that. So making your matcha or coffee, whatever you consume in the morning, making it feel like a ceremony, like making it feel like a ritual, like that's part of your self care or listening to music that makes you feel something. Not just wake up music, not just music that you jam when you're in Pilates or you're in a gym, but like soft music that just speaks to your soul. I love jazz. Lately I've been playing jazz music. Something very soft. It could be frequency music, something that.

Just really speaks to your soul.

So that's your creative care, your emotional care. Speaking one kind sentence to yourself in the morning, having an affirmation that you can anchor in early in the morning, that's so important how you speak to yourself. It sets the tone, it sets the.

Tone for the day.

Naming how you feel before you start the day. Like, I feel energized, I feel empowered, I feel healthy, I feel beautiful. Naming how you feel, putting a name to that feeling, to that emotion, that's part of your emotional care. And be honest with yourself. Like if you wake up and you and you're like, I feel tired, I want you to rewire that and think about, okay, why do you feel tired? What can you do to soften up that and change and trans. Transmute that? Do you need to go back and lie back for an extra 30 minutes and then wake back up and you feel more refreshed? Like pay attention to that.

Or just.

Say no to early obligations. That depletes you. It's okay to say no because when you're saying no to things that are taking your energy away, you're saying yes to yourself. When you're saying no to what's draining you, you're saying yes to nourishment, yes to rechargin and refilling your own cup up. So pay attention to your emotional Care. You don't have to be a yes person to everyone. Be a yes to yourself before you're yes to anyone else. The goal isn't to do all of it, it's to find one or two things that speaks to you today. Okay, so find one thing that really speaks to your emotional morning self care or find one thing that speaks to your creative care or one thing that speaks to your grounding care. This is about you. This is about being intentional. This is about creating your soft mornings by filling up your own cup first. Because this is what's going to help you regulate your nervous system. It's going to help you last all day with your self care care by pouring into yourself. Earlier this week I started my week off very much different. I looked at what I needed and I knew like, okay, I'm going to readjust, realign my week and I'm going to spend time focusing on my feelings, my emotions because sometimes I can push them to the side. And this is what I did. I got very silent. I checked in with myself before I checked in with others and I, I recognized okay, there's some things that I want to take care of from my own well being and I want to refill up my own cup before I can be of service to anyone. And this is what it looked like I spent the other day. I spent like a few moments in the morning, no phone. I've been putting my phone in a whole different room so when I wake up I'm not tempted to grab it and scroll. And when I wake up in the mornings I have more energy, I have a more clear mind. And then I've been going, spending few moments before I get out of the bed and then like I start my day and whatever I need throughout the day, I've already filled up my cup. I can give that, I can give that to myself. Whatever I need throughout the day, I fill my own cup up so I can, I can reflect within and give myself that. I don't have to go out of myself and search and seek validation and seek someone else to fill up my cup. Because I'm taking care of my needs first. And that's what you should be doing. This is a gentle reminder that that's where your energy, your devotion should be going towards you early in the day. So the simple practice that you can use early in the morning, every morning pause and just you know, ask yourself like what does my body need today? What does my mind need today? What does my heart need today? Those are three things I want you to check in. This is your morning check in. Like what do I need today? What does my body need today? What does my mind need today? And what does my heart need today? If you answer those questions and you check in, you're gonna, you're gonna be able to fill up your cup just by those three questions. Your body, your mind and your heart. My body needs more water with a slow stretch. It could be that or it could be my mind needs less noise, no scrolling today. Or my heart needs softness.

It's going to move slower today.

So ask yourself, what does my body needs? What does my mind need?

What does my heart need?

And start filling up your own cup. This is your check in. This is your sign to check in with your compass. It brings intentions back into your day and that's what self care really is. So as you move throughout the day, I want to gently remind you you're not selfish for putting yourself first in the morning. You're not lazy for choosing softness over hustle.

You deserve soft mornings.

Go back and listen to soft morning affirmations.

You deserve that. Goddess.

We are not girl bossing and hustling and burning ourselves out over here. This is a rem. You are not lazy. If you don't have a million checklists, things on your checklist, you're not lazy. You can be spinning your wheels, turning your wheels, burning out and how does that serve you? It doesn't. You're not indulgent for wanting more than survival. You're allowed to fill up your own cup fully before you offer even a.

Drop to the world.

You're allowed to be your own best friend before you become a best friend to others. You're allowed to be of service to yourself before you become of service to others. You're allowed to be selfish with your energy. I want you to be stingy with your energy in the morning. Practice that and pay attention to who is happy that you are being stingy with your energy and self belief selfish with your time and your energy. Pay attention to who is happy that you're taking the time and necessary steps to to pour into yourself and fill up your own cup first. Pay attention to that and pay attention who doesn't like it. Because typically if someone doesn't like that, you're being selfish and you're pouring into yourself first and you're taking care of your needs by all necessary measurements. It's going to piss some people off because you're no longer use of service to them. So pay attention and I want you to actually write that down. When someone is not happy that you are being selfish with your time and energy early in the day, early in the morning or throughout the day when you are taking up your time for your betterment instead of others betterment, pay attention. No more people pleasing, no more pouring into others, no more being a service to others. Unless you have overflow your cup, unless you have abundance of filling up your cup then you can go and help and be a listener and be of service. But take care of you first Goddess. Remember to be kind and gentle with yourself. I want to leave you with an.

Affirmation that you can repeat throughout the day. Place your hand over your heart and just take a deep breath and breathe and repeat this affirmation after me.

My mornings are guided by what I need, not what I should do.

My mornings are guided by what I.

Need, not what I should do.

My mornings are guided by what I.

Need, not what I should do.

Your mornings are for you goddess. Your mornings are soft, your mornings are gentle, your mornings are calm. Your mornings are for you to fill up you first.

And it's what you need. So take a moment and see. What does your body need for the day? Does it need more water? Do you feel dehydrated? Does it need to be stretched? Do you feel tight and tense? What does your body need? What does your mind need? Is your mind been over drive over consuming less content, less noise, no scrolling today, less talking on the phone and and listening to other people's problems like no. Does your body, does your mind need less noise, less chatter?

And what does your heart needs?

Does it need more softness? Does it need to move slower?

Does it need tender attention? Your mornings are guided by what you need, not what you should do. So pay attention Goddess. Your mornings are sacred. Your mornings are soft. Your mornings are filled with the things.

That you focus on in life. So sit quiet, sit still before you be of service to others.

Before you jump out of the bed.

Take that extra 10 minutes of focusing on what do you need today not what other people need. The emails can wait. The being of service to others can wait. I understand some of my listeners may.

Be mothers.

But spend an extra 10 minutes before you get into mother role. I understand mother role is never a turn on, turn off switch. But how can you be the best for others, for your offsprings if you're depleted? If your energy is depleted, how can you be the best?

So take that extra time to fill up your own cup first. Your soft mornings will take you throughout the day. I love you Goddess.

Thank you for listening to this episode.

If it resonated with you today, leave us a beautiful 5 star review on Spotify or Apple Podcasts. Also, come over to our Instagram at Habits of a Goddess to connect with our community and comment under our most recent post of your thoughts of the episode. I love interacting with you goddesses and I appreciate your love and support. Don't forget to share the podcast and tag us at Habits of a Goddess.

Have a beautiful day.