Forming a structure in the morning can set the stage for having more energy and better health. Famous athletes and CEOs tell us they are in part successful because they have solid morning routines. Having a good morning routine helps you stay healthy, alert, and in good spirits.
We will cover tips to improve your morning routine that help you improve your overall health. I will present science-based solutions, simple steps, and guidance from specialists to help you introduce your morning.
Why a Routine in the Morning Is Important
Learning from some studies, mornings play a big role in affecting your mood, how productive you are, and your overall health. Following a set routine improves..
- Help you feel less stressed and anxious.
- Works to make your mind clearer and more focused.
- You will benefit from increased physical strength (including in your stomach, blood sugar, and general energy).
- Improve how much and how well you can get done within the same day.
- Speak about ways to improve nighttime sleep.
Making your mornings better can help you do all your tasks more efficiently.
Instructions for Creating the Ideal Morning Routine.
1. Make an Effort to Get Up Early in the Morning (But Don’t get Up Too Early!)
Starting your day early helps you avoid rushing in the morning. Having a regular schedule, even on weekends, makes your body maintain the right sleep-wake cycle.
- Set your alarm 15 minutes earlier each day until you have woken up at the time you want.
2. Hydrate Immediately
Your body becomes dehydrated after not sleeping for 6-8 hours. Having a glass of water with lemon (warm, if possible) helps your body burn calories, remove waste, and focus the mind.
Bonus tip: Sprinkle in some Himalayan salt, which provides electrolytes.
3. Avoid exposed screens or TVs in the first 30 minutes
Giving priority to emails or social media makes people feel stressed (their cortisol levels go up). Rather, pay attention to being present in the moment or doing small movements.
- A choice is to read, journal, or practice meditation.
4. Do Some Physical Activity (Exercise or Stretch)
Doing some exercise early in the morning helps your body, your mood, and your brain. Options include:
- When you do yoga, you gain better flexibility and become more relaxed.
- A HIIT workout that lasts around 10 minutes (raises metabolism).
- Taking a quick walk outside (with fresh air and sunlight) helps your body produce vitamin D and lifts your mood.
Relying on science, doing exercise in the morning improves your thinking and curbs unhealthy food desires.
5. You might want to try Mindfulness, like meditation or journaling what you are grateful for.
Getting things done well each day starts with a calm mind. Quite a bit of your time goes into:- Meditation (helps you feel less stressed and more focused).
- You can remember what you’re grateful for by keeping a gratefulness journal (write down three things you are grateful for every day—it helps you see the good in life).
A Harvard study discovered that making gratitude part of your life helps you be happier over time.
6. Have a meal that contains important nutrients in the morning
A good breakfast gives you energy and helps your brain work well. Opted for:- Foods that contain protein help (such as eggs, Greek yogurt, and smoothies).
- Healthy fats (such as avocado, nuts, and chia seeds)
- Eat oats, fruits, and vegetables for fiber.
Stay away from foods containing lots of sugar (because they cause your energy to rapidly go down).
7. Plan what you want to accomplish each day (decide on the most important tasks).
Review your goals and tasks for 5 minutes at some point today. Try to read for 3 minutes, look away for 3 minutes, and again read for 3 minutes.
- Today’s MITs (Most Important Tasks)
- 3 Short Tasks that need to be finished
- 3 Steps for Personal Growth (add relevant reading, learning new skills, look after yourself).
A useful method is to arrange tasks on the "Eisenhower Matrix" by importance and urgency.
8. Avoid Having Too Much Caffeine (Or Drink It At the Right Times)
Drinking coffee as soon as you get up can disrupt the normal rise in cortisol. After you wake up, give yourself 60-90 minutes before you try to be alert.Another solution: Switch to matcha (it gives energy that lasts over longer periods).
Better Ways to Make Your Morning as Efficient as Possible
- Cold Showers (To Boost Your Energy & Help Fight Infection)
A short, icy cold blast after your shower will make you feel more alert, lower inflammation in your body, and protect your immune system.
- It helps to be a Minimalist with Digital Technologies (Minimize Distractions)
Leave your phone on Do Not Disturb until everything you need to do has been done.
- Pay attention to positive and helpful content (in the form of podcasts and audiobooks)
Rather than scrolling, play some motivational or educational tunes while you drive.
- Make a habit of looking back at your progress (Habit Stacking)
Try using a habit tracker tool (such as Habitica or Streaks) to keep you on track.
Things to Avoid When Starting Your Day
- push the snooze button in the morning (this interrupts natural sleep patterns and makes you feel foggy).
- Not drinking enough water (Results in tiredness and difficulty concentrating).
- Making your first activity of the day, checking emails/social media.
- Having breakfasts high in sugar may make you tired in the middle of the morning.
A Routine for a Productive Morning (That Can Change)
Time Activity
6:00 AM Get out of bed and don’t use the snooze button
6:05 AM Consume water mixed with lemon and salt
Between 6:10 and 6:20 AM, engage in some yoga stretches (10 min)
6:20 AM Spend some time meditating (approx. 5-10 min)
6:30 AM Spend some time journaling about what you’re thankful for and what you want to accomplish today.
At 6:40 AM, have a healthy breakfast.
7:00 AM Set out which tasks to work on first
7:15 AM Time to exercise (go for a walk or work out)
I shower and wash my face (I leave it cold at the end).
At 8:00 AM, try to get directly into your work or study tasks.
Overall, being consistent is the most important factor
It’s not easy to build a great morning routine all at once. Begin with basic methods, follow your achievements, and adapt to suit your preferences. So, practicing these habits every day will lead to better health, improved job results, and increased happiness in the long run.
Do you want to make your mornings feel better? Take 2-3 habits from the list and start implementing them the next day. Your future self will be grateful for what you do now.
1 Comments
Very informative for work life balance
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