Mornings can set the tone for the entire day. How you start your morning sets the tone for the level of focus, productivity, and energy you want to feel for the remainder of the day. Many people feel tired or unmotivated, but if you learn and consistently practice positive, healthy habits in the morning, you will develop energy that sustains you throughout your day. Here are 10 healthy, positive and effective habits you can incorporate into your morning routine to boost energy and keep you feeling energized from dawn to dusk.
1. Rise Early and Consistently
Consistency is crucial. Consistent waking at the same time each day will help regulate the body’s internal clock and improve the quality of sleep and alertness upon waking. An early waking time gives you a moment of stillness before the day gets busy. Waking early offers you time to invest in your personal development before you get rolling into the day.
2. Drink Water when you Wake
The body begins to dehydrate after several hours without fluid intake while sleeping. Dehydration can increase feelings of fatigue and mental fogginess. Drinking water right when you wake rehydrates the body, kicks up metabolism, and flushes out the toxins built up overnight. A little lemon goes even further based on its digestible component and fresh vitamin C infusion.
3. Engage in Light Physical Activity or Stretch
You do not have to do a full workout in the gym to feel energized. A few minutes of stretching, yoga, or a brisk morning walk can do wonders. Exercise promotes blood flow, releases endorphins, and wakes your muscles and mind. Even 10 minutes of movement can help wake you up and allow you to take on the day.
4. Do Deep Breathing or Meditate
Stress is one of the biggest energy zappers. When you start your day with meditation or deep breathing exercises, you calm your mind and create the ability to focus. Deep breathing will increase oxygen flow to the brain, naturally enhancing alertness and energy. Five minutes of mindfulness will allow you to start the day clear and calm.
5. Eat a Healthy Breakfast
Breakfast is truly the most important meal of the day. Eating sugary cereals will rob you of your energy. Instead, reach for food with protein, fiber, and healthy fat; think eggs, oatmeal, yogurt with fruit, or a smoothie. These types of food will promote a slow-release of energy and stable blood sugar, so you don’t crash mid-morning.
6. Have Some Sunlight
Natural sunlight signals your brain to wake up. Sunlight during the morning increases serotonin, which improves mood and attention. Sunlight also regulates your body's sleep-wake cycle which leads to better quality sleep at night. As soon as you wake up, open your curtains or step outside for a couple of minutes to naturally boost your energy.
7. Do NOT Check Your Phone Right Away
Scrolling through social media or emails immediately after waking injects a lot of information and stress into your brain before you even start your day. Instead, prioritize yourself, stretch your body, breathe or journal your thoughts. Claimed mental health experts recommend NOT checking your phone the first 30 minutes you wake up to reduce mental fatigue, lower stress, preserve mental energy and start your day with calm control.
8. Schedule Your Day
Take five minutes each morning to plan your day with a small to-do list of priorities to complete. Writing things down that need to be accomplished throughout the day can help you stay focused and motivated. With a clear mind and to-do list in hand, you can rest a little easier knowing all you need to accomplish is documented. The less you have to think, the less stress you may feel, and the less mental exhaustion you experience, you can allow your mind to develop creativity and remain productive during your day: something to think about!
9. Listen to Music or Podcasts That Are Uplifting
Music greatly impacts your mood and can even enhance your energy. Your favorite up-tempo music or an inspirational podcast can instantly lift your mood. Add upbeat audio into your mornings to set the stage, motivate, and energize yourself as you confront, and take on, the difficulties of the day.
10. Take Time to Feel Gratitude
Having a positive mindset directly impacts your energy and productivity. In fact, each morning, take a moment to think of three things you are grateful for. This seemingly simple habit pushes your attention and focus from what’s lacking, to what is actively working in your life. The act of being thankful increases happiness, lessens stress, and keeps your mind energized throughout the day.
Conclusion
Forming an energetic mornings doesn't happen overnight, it is really just about being consistent. You will, at least start to notice, bigger shifts in your energy, mood and productivity, by incorporating the ten habits into your morning routine. You may not become an all-star at every habit, but the goal is to add structure and rhythm to form sustainable patterns to energize your body and mind. Just remember: how you begin your morning will dictate how you live your day - so set a strong pace, lean into consistency, and watch your energy go up!
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