10 Healthy Morning Habits to Start Your Day
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Observe any successful person, and you will find out that the backbone of their success lies in a structured way of living their day-to-day life — where their habits are working for them instead of working against them. Especially the mindsets and practices with which they begin their mornings.
Whether you are aware of it or not, what you do in the morning influences how you feel, think and act during the rest of your day. As a result, forming healthy habits for the morning sets up not only your day but your whole life for success in the long run.
Here are ten simple, yet highly beneficial morning routines for success that will ensure your feeling, thinking and acting are at their highest potential throughout the day.
1. Develop a consistent waking routine and follow your biological clock.
Before you roll your eyes and move on to the next point, let’s have a little science lesson for why waking up early is essential. Circadian rhythms in our body determine a lot of crucial aspects, from stress and sleep hormones to blood pressure, heart rate, cholesterol, body temperature, etc. These rhythms work in accordance with the natural day-night cycles. Ignoring our natural sleeping hours and sleeping during the day means disruption in these rhythms, which in turn implies disruption in all their functions stated above that leads to stress, diseases, and a lack of our body’s capability to give its best.
When you think in terms of circadian rhythms, timing matters, and to get the best optimal results, you must sync your sleeping and waking hours with the natural timings of the day and night. In this way, going to bed early and waking up early at the same time each morning helps you much more than just being disciplined.
2. Smile and practice gratitude
Before you even get out of your bed, take some moments to smile and think of all the great things your life has. It could be a comfortable bed, a secure roof over your head, a good family, amazing friends, a job that pays well, etc., or anything.
Smiling and being grateful not only reduces your stress but also improves your mood, which is an amazing way to kickstart your day.
3. Make up your bed
It might seem unimportant or unnecessary, but completing even a small task successfully in the morning helps you practice discipline and attain a feeling of accomplishment to start your day right and carry the same attitude throughout the day.
4. Drink something refreshing
Our body never stops. Even when we’re sleeping, though, at a slower rate, everything is still continuing. We’re still breathing, our heart is still pumping blood, and everything else is still going on. When you wake up in the morning, your body has depleted its fuel supply to a great extent.
By rehydrating yourself first thing in the morning, you are giving your body an instant boost. You can try lemon water, green tea, or even simple warm water to start your day. This not only helps you replenish energy but can also work as an antioxidant to cleanse your body of any toxins it accumulated during sleep.
5. Move your body
Whether it’s simple stretching or doing a couple of rounds of pushups, starting your day with movement energizes both the body and the mind. It does not have to be intense; just a little bit of exercise in the morning will have your blood flowing and help you quiet any mental chatter.
Meditation is an excellent way to tame your mind, and what better time to do it than right in the morning? Practicing mindfulness meditation can help you gain more control over your emotions, reduce stress, improve the quality of your thinking and help you gain mastery over yourself in many other ways.
But to benefit from it, you have to make it a daily practice, and doing it right in the morning will help you ward off any negativity and charge your mind to perform better during the day.
7. Avoid your phone when you wake up.
One of the best things you can do in our technology-ridden world is to avoid technology at least for the first thirty minutes when you wake up. Picking up our phone as we rub our eyes and then spending the next 15 to 20 minutes on it not only wastes our time but also starts our day in a reactive and defensive state instead of a peaceful and controlled manner.
Instead, focus on positive things and present moment awareness, so your day gets off to a positive start.
Writing is an excellent way to use our rational minds to their best capabilities. Journaling first thing in the morning helps you untangle any worrisome thoughts you might have regarding something that might happen later in the day and allows you to problem-solve where you are your own best friend by rationally looking at your situations and figuring things out. Your writing does not explicitly have to be about a problem, but writing about anything, even random thoughts, gives you a non-judgmental space to see your ideas materialized and helps you think better.
9. Read for 20 minutes
Mental stimulation, knowledge, stress reduction, vocabulary expansion, memory improvement, better analytical thinking, improved focus, and whatnot. Reading a fantastic book soon after you wake up is like sharpening your mind for success. It not only helps you think better by looking at different perspectives but improves you as a whole by expanding your horizons. And doing it in the morning is the best time to get your brain’s fuel supply.
10. Take a good breakfast.
Can you expect your car to perform the best in a race when it’s not using proper fuel? So, how can we expect our body to give its best performance if we are not adequately fueling it? Restock your body with a balanced meal before you get to work. It helps improve cognitive functions, reduces risks for cravings or overeating during the day, boosts metabolism, and fulfills your energy needs to help you effectively tackle any challenges your day has for you.