Morning routines matter

Morning routines.

You’ve heard about them from everywhere. You’ll be more organized. Your brain will become stronger. You’ll save time. All the things. 

Despite that … morning routines, whenever your morning starts, does make a difference. And one you’ll notice especially if this is new to you and you’ve not ever crafted a series of things you do every morning.

So where do you start. What are the things that help you achieve the great stuff that a morning routine gives?

Believe it or not, sleep. You gotta start before you start.

Before that morning (whenever that is for you to include those who do shiftwork) can start, you need healthy sleep. The number of hours can vary depending on the person, but it’s generally 7-8 hours. Consistency adds even more benefit—a sleep schedule helps regulate your body’s natural sleep-wake cycle. Research by the National Sleep Foundation indicates that insufficient sleep can impair focus, mood, and even weaken your immune system. (And we all know that mood in the morning is a thing!)

So here’s your formula:

H2O + Movement + Mindfulness + Fuel = Ready-for-the-best-stuff day

So … the alarm has gone off, and your feet are on the floor. Try not to head for coffee or tea right away. Hydrate your body with water first. Your body needs time to work out the brain’s sleep chemicals first before coffee or tea with have the most effect. 

Then start stretching your body with light yoga or a brisk walk. This gets your blood flowing and increases oxygen circulation, improving cognitive function according to a study published in the Journal of Sports Science & Medicine. Following that movement, down another glass of water. Dehydration leads to fatigue and headaches, so rehydrate to continue feeling energized after some movement.

Next, incorporate mindfulness into your routine. Meditation is a powerful tool for reducing stress and anxiety. A UCLA study found that mindfulness meditation practiced for just 25 minutes three times a week led to significant reductions in stress in participants. Even a few minutes of deep breathing or focusing on the present moment can set a calm and positive tone for your day.

Finally, fuel your body with a nutritious breakfast. Studies from Columbia University show that eating breakfast within an hour of waking can improve cognitive function, mood, and even aid in weight management. Taking the time to nourish yourself sets you up for a productive and successful day.

It may seem like an oversimplification, but consistently incorporating a morning routine with something like this will set you up to feel more ready to take on that big thing you’ve been putting off. If you had the energy and focus, what would you see yourself doing?