by Melissa Chichester
They have established morning routines that help them be productive for the entire day. With a growing body of scientific evidence, there have even been books written about how important your morning is to living a productive and healthy life. While others are sleeping, you can take on tasks that will leave you feeling more vibrant and productive – which may also increase your mood for the rest of the day. So what should a morning routine include? Here are 9 highly successful morning routine habits.
In 2020, ABC News reported that 75% of Americans are chronically dehydrated. You already know that hydration is essential, but it is especially important to hydrate your body in the morning. This is because you have gone 7-8 hours without drinking water while your body continues to work hard to restore and refresh itself in preparation for another day. Drinking water can boost your energy levels and wake you up in the morning. Add a squeeze of lemon juice to your glass for even more benefits.
Feeling a little stiff in the morning? Stretching your body gets the blood moving and helps wake you up. Plus, it just feels good! And if you are someone who completes their workout in the morning, proper stretching can help you avoid potential injury.
According to the National Institutes of Health, “Taking an MVM [multivitamin/mineral] increases nutrient intakes and helps people get the recommended amounts of vitamins and minerals when they cannot or do not meet these needs from food alone.” Taking a multivitamin first thing in the morning (with food) is an easy way to get nutrients quickly.
Want to start your day with a clean slate? Try journaling in the morning.
The University of Rochester Medical Center states that journaling can “help you gain control of your emotions and improve your mental health.”
Write down whatever comes to mind – your worries, your dreams, your intentions for the day. This will help you gain perspective and feel ready to tackle what is ahead of you. And don’t forget to practice gratitude to reflect on what is good in your life!
Your circadian rhythm regulates your sleep cycle. This is what helps your body wake up at a similar time every day. Sticking to a sleep schedule that is about the same every night helps your circadian rhythm become more efficient. It also ensures you have more energy and improves sleep health.
Wake up at the same time every day, including on weekends, so you can optimize your sleep schedule.
Of course, this also means you will go to bed at about the same time as well. When you experience occasional sleeplessness and have a hard time sticking to your schedule, melatonin may help.*
Tackling a list of small but meaningful tasks in the morning can give you a sense of accomplishment right away. Make your list the night before, and make sure it isn’t too long. Even three simple items will make you feel good about your day. It could be to-dos as simple as taking out the recycling, mailing an important item, or scheduling an appointment.
Moving your body is the fastest way to create energy. Go for a brisk 10-minute walk with the dog. Have a dance session while cooking breakfast. Even short stints of movement will help you wake up faster and create energy for the entire day.
You’ve heard it said that breakfast is the most important meal of the day. The thought behind this is that the nutrients you receive are replenishing your energy levels after a nightly fasting period. A balanced breakfast that is rich in complex carbs, fiber, and protein will start your day off on a nutrient-rich note. This will help you be more alert and ready to take on the day.
It’s so easy to get wrapped up in daily activities. Spending a few minutes bonding with a partner, child, pet, or another loved one will boost your mood. It can be as simple as spending five extra minutes cuddling with your cat or talking to your spouse during breakfast. It could even be a quick phone call to someone while you’re getting ready for the day.
The best part about a morning routine is that you can tailor it to fit your needs. It is completely flexible. If something does not serve you in the morning, then you don’t have to do it. However, having structure in your morning is an easy way to get set up for success for the entire day.