Are you having a good morning?
Science tells us that a good morning routine has a positive effect on our mental and physical well-being. Getting your day started on the right foot means establishing and following certain morning rituals that make you feel better, as well as increasing your focus and productivity.
Another benefit of having a morning routine is that it makes you more organized and improves your time management skills. Thus, you feel more in control and better prepared to start the day because there’s no conscious effort.
You know what you have to do and when you need to do it, and you’re able to start the day feeling calm and confident. What could be better than that?
The tricky part is finding a combination of habits to do each morning that make you feel more productive and energized, not just in the morning but throughout the day.
To help you get started, we rounded up six simple morning habits that will make your day shine. Take a look.
1. Wake Up Early
We all march to the beat of our circadian rhythms. This is our internal clock that follows a 24-hour cycle and regulates our sense of alertness and sleepiness.
Some people have a slightly longer circadian rhythm, which makes them lean toward being night owls. Those who have a shorter rhythm are often early risers.
This means that you don’t have to set your alarm as early as 5 a.m. to start your day. You only need to adjust your circadian rhythm to an earlier wake-up time than what you’re normally used to.
For example, if you usually wake up at 8 a.m. but always find yourself scurrying to get out the door, why not wake up at 7 a.m. instead?
This way, you’ll have more time to do what needs to be done without having to rush through everything. One way to do this is to set your alarm 10 to 15 minutes earlier than the day before. Keep doing this until you reach your desired wake-up time.
Avoid hitting the snooze button to prepare yourself to wake up more readily. It might seem impossible at first, but if you stick to it, your body will quickly adjust.
2. Meditate and Exercise
Take 5–10 minutes to sit quietly with your thoughts and just breathe as you focus on the present moment.
Then, do a bit of stretching, and then you’re off to do some moderate-intensity exercises.
According to countless studies, working out before you eat breakfast lowers stress, boosts energy levels, and promotes better sleep.
It also allows your body to burn more fat, increase metabolism, and control your appetite throughout the day.
3. Take a Cold Shower
You don’t necessarily need to jump directly into a cold stream of water. You can start with a hot shower and end it with 30–90 seconds of cold water.
Studies show that cold showers, particularly in the morning, have numerous health benefits, including:
- Improve circulation
- Increase blood flow to the brain so you feel more alert
- Boost metabolism
- Promote a healthy immune system
- Reduce inflammation
4. Write Down Your Plans for the Day
By creating achievable goals, you mentally prepare yourself for the day ahead. It also helps you set your intentions for the day.
Write down your tasks and objectives from most to least important in a notebook or journal. Then, refer back to it throughout the day to cross off things you’ve accomplished and help you focus on the next thing that needs to be done.
5. Do Mental Exercises
Your brain needs exercise just as much as your body. Mental games like puzzles of all kinds, playing a musical instrument, memory games, or chess.
By doing one or two Sudoku puzzles in the morning or finishing the daily crossword puzzle, your brain becomes better at concentrating and retaining information. By staying mentally active, you also reduce the risk of dementia and Alzheimer’s.
6. Eat a Healthy Breakfast
We’ve all heard it before: Breakfast is the most important meal of the day. It provides you with the nutrients you need to fuel your body throughout the day. A well-balanced breakfast can also help you stay focused and alert.
Make sure you incorporate protein, fiber, and good fats into your breakfast. This means eggs, fruit, nuts, oatmeal, avocados, and Greek yogurt.
Eating right also includes staying hydrated. After sleeping for all that time, your body is probably parched. So, one of the best morning habits is to start your day with a glass of lemon water.
The minerals in the lemon will aid in digestion, reduce feelings of hunger, and supply you with essential nutrients.
