“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” - Aristotle
Have you ever noticed when your morning starts in a frenzy snoozing your alarm, skipping breakfast, and rushing yourself out the door the rest of your day seems to reflect that mood of chaos as well?
Your morning routine sets the tone for the rest of the day.
The tone of your morning will determine the tone of your day, so it's time to start planning accordingly. When you form healthy habitual behaviors for the morning, you set your day up for success.
Here are 7 simple habits that you can use to create a morning routine that will set you up for success.
Drinking a glass of water in the morning after going hours without a sip is a good way to hydrate your body.
The Ayurvedic technique of adding lemon to a warm glass of water helps remove toxins from your digestive tract that may have built up overnight, provides a good source of vitamin C, freshens your breath, supports weight loss , and stimulates metabolism and digestion.
Lemon water cleanses and stimulates the liver and kidneys
Drinking lemon water alkalizes the body when the body does not have sufficient alkalizing substances and is overly acidic, it takes these substances from the bones or vital tissues.
The antioxidant properties of lemons help combat free radical damage, which keeps your skin looking young and healthy
Before you even get out of bed, give yourself a few minutes to smile and practice gratitude.
When you smile , it signals your brain to release the feel-good neurotransmitters (dopamine, endorphins, and serotonin), which lift your mood, relax your body, and lower your heart rate.
As you smile, start to reflect upon what you're grateful for.
Studies have shown practicing gratitude reduces stress hormones and improves mood, among other benefits . So, adding a simple daily gratitude practice is a great way to kick-start your morning.
Begin by taking one minute in bed before you rise to reflect on one person and one opportunity you are grateful for in your life.
It may seem like a waste of time, unimportant, or unnecessary (you're just going to use it again at night), but making your bed is a simple action you can take in the morning that makes you start your day feeling accomplished and what better tone to set than a sense of pride and accomplishment? Taking charge and completing simple tasks will give you the foundation to take on more and more throughout the day.
Naval Adm. William McRaven, ninth commander of U.S. Special Operations Command, said the following about making your bed in his commencement address at the University of Texas at Austin “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another.”
By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.
If you can't do the little things right, you will never do the big things right.
And, if by chance you have a miserable day, you will come home to a bed that is made that you made and a made bed gives you encouragement that tomorrow will be better.
If you want to change the world, start off by making your bed.”
Whether it's a simple yoga routine, a brisk walk with your pet, a quick set of sit-ups and push-ups, or hitting the gym to work off last night's meal, starting off your day with movement energizes the body and the mind.
Determine what kind of exercise is right for you and schedule it.
It doesn't have to be complicated, long, or intense, but having some sort of physical activity in the morning will get your blood flowing and help quiet any mental chatter.
You can even switch up what kind of exercise you do every day to keep your routine interesting.
Do a Stretching Routine.
Performing a morning stretching routine will help you to loosen your muscles after sleeping, while increasing blood flow to your muscles.
Anyone can enjoy a good stretch in the morning. It doesn't have to be a full-on yoga routine or even have the purpose of supplementing your regular workout.
It can just be a way to get your blood flowing and, TBH, to tap into the nice feeling of a good stretch.
Of course, stretching properly to avoid injury is extra important, especially in the a.m., when you might be stiff and not properly warmed up
Do yoga
Meditation and yoga have a lot in common in relation to calming your mind, whether you do it in the morning or any other time of the day.
While meditation is good for your mind, yoga will also have great benefits for your body as well as your mind.
Yoga will improve your body's flexibility, and build strength. It will give you a better posture and protect your spine. It can help your circulation, especially in your hands and feet and help your blood flow.
Putting time and effort into your appearance helps build self-confidence.
When you feel “put together,” it is one less thing to worry about throughout your day.
So, shower, wash your face, brush your teeth, floss, comb your hair, apply lotion/oil, dress to impress, and apply any other hygiene/grooming habits that make you feel good about yourself.
This may involve picking out your clothes the night before (especially if you are short on time in the morning) or ironing your clothes whatever makes you feel like you are taking care of your health, looking presentable, and feeling confident.
Brush Your Teeth and Scrape Your Tongue.
Most people were taught to brush their teeth after having breakfast. However, it's healthier to brush your teeth as soon as you wake up . Plaque which is a film of bacteria–builds in your mouth while you sleep. You should remove this plaque buildup by brushing as soon as you wake up.
Also, brushing coats the teeth with a protective layer of fluoride to guard against the sugars and acids introduced in the mouth at breakfast.
In addition to brushing your teeth, you should also scrape your tongue .
Here are four reasons why:
Then, after you've eaten your breakfast, rinse with a fluoride mouthwash.
You've most likely heard that breakfast is the most important meal of the day.
People who eat breakfast are less likely to be obese, they have more stable blood-sugar levels, and they tend to be less hungry over the course of the day. A healthy breakfast gives you energy, improves your short-term memory, and helps you to concentrate more intensely and for longer periods.
When you make time to eat a healthy breakfast (lean proteins, healthy fats, and whole grains),
You'll be less hungry throughout the day.
You'll have better focus and concentration.
Skipping breakfast is tied to being overweight.
You'll have more energy.
Besides turning off an alarm that might be on your phone, resist the urge to check your email or social media.
It sets you up for a day of being enslaved to technology, and your morning time should be reserved just for you.
This might mean disabling notifications on your home screen so you're not tempted by that Facebook update or mounting emails.
Try remaining detached from technology for the first hour of your day so you can begin your day with present-moment awareness and a positive focus.
It's much healthier to take those precious first moments of the day to do something relaxing that sets a calm, positive tone for your day.
So try starting your day with these 7 tips and see how you go.
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