How you start your morning sets the framework for the rest of your day. You’ve hopefully just had a restful night’s sleep where your body has healed on a cellular level from the day before. Now that your body has had a chance to heal and the outdated information has been swept from your memory, it is time to start your day in a relaxed way so you can have a productive day and still have time and energy to spend time with family or friends in the evening.
Your morning routine is also your first chance to engage in self-care for the day.
Building a routine of the same essential habits each morning will set the pace for good mornings from here on out, even if you have a less than desirable night’s sleep. Here are some of the building blocks to a successful, productive day.
- Pack lunches and lay clothes out the night before. This eliminates the problem of wearing two different shoes and mismatched socks.
- Wake up at the same time every day. If you know you are going to have a late-night event, that night (or had one the night before) squeeze in a 15-minute nap on your lunch break.
- Start with deep breathing and gentle movement before getting up. This will help fill your body with oxygen and allow you to get out of bed with ease.
- Drink a glass of warm water as soon as you get up. Drinking 8 ounces of lukewarm water (not as hot as coffee or tea) as fast as you are able to will help hydrate your body after having not had anything to drink for many hours. To enhance healing properties and speed up your metabolism, try adding a dash each of lemon juice and apple cider vinegar and a sprinkle of cayenne pepper.
- Start with a nutrient-dense, whole food breakfast. The standard carbohydrate heavy, processed breakfast will give you quick energy and keep you full, but will do nothing for your body on a cellular level. Make a protein smoothie with fresh fruit or make bite sized mini quiches the weekend before in muffin tins with eggs and vegetables that are nearing the end of their freshness then reheat in the microwave for 30 seconds in the morning.
- Read something positive while you eat breakfast. Whether it is a passage from the Bible on a “verse of the day” style phone app or a chapter our of a physical book by your favorite motivational writer, these readings will set the pace better than watching the news or doom scrolling social media.
- Go for a quick walk outside. A moderate 20-minute walk around the block will help your body digest breakfast easier and help your heart stay in tip top shape. You do not need to put sunscreen on for this brief time. The Vitamin D boost you get from the sun will help your mood and your immune system. Since most Americans are Vitamin D deficient, this is critically important, especially in the winter.
- Take a cold shower. This will wake you up in no time and get your heart pumping. Alternate with hot water for a couple cycles to help get your lymphatic system moving, keeping your immune system strong.
- Put on an outfit that makes you feel confident. Colors have meanings that not only send a message to others but help with your mood. Bright red or navy blue are excellent choices for when you are supposed to give a big presentation at work or have a job interview. These colors express power and confidence. If you have a stressful event to deal with, wear a very light blue (almost white) and close your eyes and visualize it until you feel calm and relaxed.
It can take up to three weeks to make a new habit a natural routine. If you are not doing any of these activities, start with just the first two then add one at a time (in order) until you are doing everything. If you are a nightshift worker, adjust these accordingly. It may not be safe to go for a walk outside at 9 pm, especially in the winter months. Adjust by placing a UV light next to your treadmill so you can improve your mood safely.
At the end of each day, journal how you felt when you completed your morning routine versus skipping it. This will hopefully give you the motivation you need to stick with it.