Social media is flooded with the ultimate morning routines, from early morning meditations to workout routines to ice water face plunges. But how necessary are these morning rituals? Adding too much complexity or time to your morning schedule can leave you feeling more depleted than energized. A good morning routine should give you more energy, focus, and a sense of control over your day. Here’s a simple structure you can tailor to your lifestyle:
- Wake Up with Purpose (Same Time Every Day)
Consistency helps regulate your body clock. Try waking up around the same time—even on weekends—for better energy and sleep quality.
Pro tip: Avoid snoozing. Sit up, stretch, and open a curtain to let light in. Natural light signals your brain to wake up.
- Hydrate First Thing
After 7–8 hours without water, your body is dehydrated, which leads to fatigue. Drink a glass of water (add lemon or a pinch of sea salt for extra zing).
- Get Your Body Moving (Even Just 5–10 Minutes)
You don’t need a full workout—just enough to get blood flowing. Try:
- Gentle stretching or yoga
- A quick walk
- 10 minutes of bodyweight exercises (like squats, jumping jacks, or planks)
Movement boosts circulation, mood, and focus.
- Do a Quick Mind Check-In
Take 2–5 minutes to check in with your mindset:
- Journal a few lines (gratitude, goals, or a brain dump)
- Try breathwork or meditation (even 3 minutes helps)
- Set a daily intention, like “stay calm under pressure” or “lead with kindness”
- Fuel with a Blood Sugar–Friendly Breakfast
For lasting energy and focus, eat a high-protein, fiber-rich breakfast:
- Greek yogurt + berries + chia
- Eggs + avocado toast on whole grain or low-carb bread
- Smoothie with protein, greens, and healthy fats (like flax or nut butter)
- Avoid Instant Overload
Hold off on social media, emails, or stressful news for the first 30–60 minutes. Give your mind time to wake up and set your tone, rather than reacting to others’.
If time allows, add a small pleasure that gets you inspired. You can read a few pages of a book, play music, listen to a podcast, or write down a creative idea. There is nothing wrong with trying some of the wackier morning routines online, but whatever you choose to do shouldn’t feel overwhelming or time-consuming because you’ll feel more stressed rather than less.
Copyright 2021, GoHealthier.com
