How to Establish a Healthy Morning Routine

How you start each morning has a huge impact on the rest of your day – positively or negatively. If your days are stressful and rushed, it may be time to revamp your morning routine. By practicing a healthy morning routine, you can increase your productivity, decrease stress, boost happiness and more.

Below, I share some of my own healthy morning habits that I’ve personally found increase productivity, decrease stress and boost happiness.

1. Maintain a fixed bedtime and waking time

Consistency is at the heart of any routine. Stick to a fixed bedtime and wake-up time as often as you can. Not only will this provide more restful sleep at night, it will set you up for a better day ahead.

Research shows that early risers are more productive, happier and have lower BMIs. Aim to get at least seven hours of sleep and stick to a fixed bedtime and wake-up time as often as you can.

2. Drink water before coffee

Drinking water first thing in the morning will not only help rehydrate you but can also jump-start your metabolism, boosting it by up to 30%. Have a glass of water waiting for you on your bedside table when you wake up. Drinking water first thing in the morning will not only help rehydrate you but can help kick constipation, temporarily suppress your appetite and kick-start your metabolism boosting it by up to 30%.

3. Start with an easy win

Research shows that our willpower peaks in the early waking hours. Taking care of a few simple tasks in the morning, such as making the beds or unloading the dishwasher, can help you start your day with a sense of productivity — a feeling that can follow you into the day.

4. Move your body

Not only will you feel super accomplished by the time you start work, studies show that working out first thing can help you get a better night’s sleep and burn more calories during your sweat session. Exercise in the morning may also boost important brain functions like decision-making, working memory, and attention.

If you don’t have time for a whole workout, try doing a few stretches to warm up your muscles and joints for the day ahead. 

5. Get outside

Getting a little fresh air helps you start your day feeling alert and energised. Try a morning stroll or sitting in the garden with your morning coffee (after that large glass of water, of course). Or at least open the window and breathe in the fresh air for a few minutes if you can’t step outside.

6. Eat a nutritious breakfast

Starting your day with a nutritious breakfast is great habit to add to your new morning routine. Breakfasts that are high in protein, healthy fats and complex carbs will help you feel fuller for longer and give you a long-lasting energy boost as you move through your day.

7. Set your mind right

Give yourself a clean slate to start the day with just a few minutes of mindfulness meditation. There are a ton of apps that offer free guided meditations under 10 minutes. Or you can set a timer on your phone to 5 to 15 minutes and sit quietly, focussed on your breath or quietly repeating a positive affirmation, or intention you want to set for your day.

8. Set yourself up for success

It’s important to plan ahead to help you to start your morning routine. You might like to, lay out your work and workout clothes so they are ready to go, make overnight oats for an easy breakfast option and download an app to use for your meditations.

9. Repeat your routine

Remember that starting a new habit or routine can take time. Don’t be surprised if some days you don’t manage to do everything on your list. Missing one or two days won’t stop your habit from becoming automatic. But, the more you do your routine, and feel the benefits, you are more likely to keep it up for good.

Are you ready to start a new healthier morning routine? Tomorrow morning is your opportunity! Even including just a few of these routines could make a big difference.

Coach Joseph Webb.

‘The number one rated Personal Trainer In Henley and Oxfordshire’

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