Mornings can be a source of stress for many people – rushing to get ready, worrying about the day ahead. But what if you could transform your mornings into a time of peace, productivity and joy? After researching the morning routines of highly successful people and the latest scientific studies on wellbeing, I’ve compiled this list of 10 healthy morning habits that will set you up for your best day. The best part? They’re simple, pleasurable, and can work for anyone.
Wake Calmly, Not Chaotically
The way you wake up sets the tone for your entire day. Instead of jolting awake to a blaring alarm and rushing around frantically, try waking gently. Let natural light into your room to cue your circadian rhythm. Play soft, uplifting music. Take a few deep breaths and think of something you’re grateful for before getting out of bed. Starting slow and intentionally will keep you calmer and more focused as the day unfolds.
Hydrate Before You Caffeinate
After a long night without fluids, your body wakes up dehydrated. Drinking water first thing jumpstarts your metabolism, helps flush out toxins, and fuels your brain. Not a fan of plain water? Jazz it up with fresh fruit, cucumber slices or a splash of juice. Aim to drink a tall glass before your morning coffee or tea. Bonus points for continuing to hydrate throughout the day!
Nourish Your Body and Mind
You’ve heard it before, but it bears repeating – breakfast is important! Eating a nutritious morning meal boosts your energy, sharpens your focus and prevents the distracting stomach grumbles that come with skipping breakfast. Build your plate around whole grains, fruits, veggies, healthy proteins and fats. And if possible, enjoy your breakfast in good company. Sharing a meal and conversation is a wonderful way to start the day.
Easy, Healthy Breakfast Ideas:
- Overnight oats with berries, nuts and a dollop of yogurt
- Veggie-packed omelet with avocado and whole grain toast
- Chia seed pudding topped with sliced fruit and shredded coconut
Take a Moment for Mindfulness
Meditating has incredible benefits for the mind and body – reduced stress, increased focus, even better sleep. But if sitting in silence seems intimidating, start small. Take 5 minutes to practice a simple mindfulness exercise like deep breathing or the 5-4-3-2-1 technique. (That’s noticing 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell and 1 thing you taste.) Mindfulness isn’t about clearing your mind, but about being present in the moment.
Move Your Body, Boost Your Mood
You don’t need an intense workout to reap the benefits of morning exercise. Even gentle movement like stretching, walking or yoga can energize the body, sharpen the mind and lift the spirits. And you’ll start your day with the satisfaction of knowing you did something good for your health. Plus, the burst of endorphins exercise provides is a natural mood and confidence booster that will set a positive tone for your day.
Set Intentions, Not Just To-Dos
For a more mindful approach to planning your day, focus on intentions, not just tasks. Before diving into your to-do list, take a moment to consider how you want to feel and what really matters. What would make today great? How can you make a positive impact? You might set an intention to be patient with a difficult co-worker, or choose a mantra like “stay focused” to guide you. This intentional approach ensures you focus on what’s truly important.
Prepare for a Successful Day
Set yourself up for success by prepping what you need the night before – pack your bag, choose your outfit, prep your lunch and snacks. You can also take a few minutes in the morning to tidy up – clear the counters, do the dishes, make the bed. Walking out the door to a clean, organized space will help you feel more clearheaded and in control as you face the day.
Cultivate an Attitude of Gratitude
Starting your day with gratitude is like putting on rose-colored glasses – it casts everything in a more positive light. Take a few minutes to write down or reflect on a few things you’re thankful for, big or small. You can also share your gratitudes with a partner or family member. Focusing on the good primes your brain to look for more positive things throughout the day. It’s a simple shift that can have a big impact on your overall happiness and outlook.
Conclusion
Mornings don’t have to be something we dread. By implementing these simple habits and rituals, you can set yourself up for calmer, happier, more productive days. Remember, you don’t have to overhaul your entire routine all at once. Choose one or two practices to start, and build from there. As you begin experiencing the benefits of more mindful mornings, you’ll be motivated to keep going. Here’s to making mornings your favorite time of day!
The Bottom Line
- Wake gently and gradually, not suddenly and rushed
- Hydrate with water before drinking caffeine
- Eat a nourishing, satisfying breakfast, ideally with others
- Take a few minutes for mindfulness or meditation
- Move your body in an enjoyable way to boost your energy and mood
Frequently Asked Questions
I’m not a morning person. Can these habits still work for me?
Absolutely! In fact, people who don’t naturally love mornings may benefit the most from these practices. Start small with one or two enjoyable rituals, like sipping tea while listening to music you love. You’ll likely find that your mornings feel better and better, even if you don’t become an early bird overnight.
How long does it take to form a new habit?
Research suggests it takes an average of 66 days for a new behavior to become automatic. But don’t let that discourage you! You can start experiencing the benefits of these morning habits right away. Commit to trying a practice for a week and notice how you feel. The positive changes will motivate you to stick with it.
What if I don’t have time for an extended morning routine?
There’s no need to spend hours on morning rituals if that doesn’t fit your lifestyle. Even taking 5-10 minutes for one nurturing practice, like meditating or writing in a gratitude journal, can shift the tone of your day. Think of these habits as small investments of time that yield significant returns in the form of increased wellbeing, productivity and joy.