Have you ever noticed that a few bad moments early in the morning throw off your mojo for the rest of the day?
Well, the same is true if you plan a healthy morning routine.
Instead of leaving your productivity and energy levels up to chance, take charge of your morning habits and stick to a routine!
Why Bother Creating (and Sticking to) a Healthy Morning Routine?
Not a morning person?
Get that idea out of your head.
You don't need to jump into a 5 AM workout headfirst and be happy about it. Instead, start with incremental changes.
Here are a few reasons why developing a healthy morning routine can improve your life.
A Healthy Morning Routine Can Improve Your Physical and Mental Health
When you plan a routine, you'll feel less stressed.
Feel chronically behind? When you stick to a morning ritual and develop a schedule, you'll notice you're wasting much more time than you thought and feel empowered to change.
Writing down your plans for the day relieves cognitive strain. (1) If you constantly feel stressed because you're not doing enough, forgetting self-care, or neglecting things, simply writing things down will instantly relieve mental pressure.
A Healthy Morning Routine Can Help You Accomplish More the Rest of the Day
People who write down their goals and stick to a routine end up accomplishing more. (2)
Not only will you have a more productive day, but your weeks, months, and years will also become more productive the longer you stick to your routine.
A Healthy Morning Routine Helps You Develop Healthy Habits
As the saying goes, "fake it till you make it."
When it comes to developing healthy habits, this logic holds up.
Every successful person will tell you that you can't sit around and wait for motivation to strike -- you must start acting first.
Whether you want to exercise more, eat healthier, or spend more time on self-care, adding a morning ritual will force you to put the wheels in motion.
7 Steps to Creating a Healthy Morning Routine
A healthy morning routine sets you up for energy, productivity, and success for the rest of your day -- and then some.
Start by adding a few of these tips to your morning ritual and go from there.
1. Wake Up Earlier and Resist the Urge to Hit the Snooze Button
Do you find yourself hitting the snooze button on your alarm clock until ten minutes before you have to run out the door?
That NEEDS to change if you want to have a productive day!
While no one wants to wake up any earlier than they have to, you'll feel much more energized and less stressed out if you get out of bed with enough time to leisurely shower and get ready.
Start with 15-minute adjustments until you're up with enough time to accomplish everything else on the list before it's time for work.
If you have a busy morning routine with kids, try to get up at least an hour before them.
2. Pour Yourself a Large Glass of Water or Lemon Water
When you wake up in the morning, your body is dehydrated and your digestive system is dormant. (3)
You need water -- not coffee.
Don't worry, you can still have your morning cup of coffee but start with a large glass of water.
Warm water with lemon works best but any water is better than none.
3. Look Over Your To-Do List and Important Tasks
Some blogs will tell you to write out your to-do list or journal at night. For a good night’s sleep, however, it's best to plan your schedule before bed.
As you sip your lemon water, look over your to-do list and plans for the day to get yourself into productivity mode and launch a successful day.
4. Enjoy a Cup of Coffee or Tea and Read Something
After you've looked over your schedule and added anything needed, pour yourself a cup of coffee or mushroom tea.
If you struggle to wake up without hitting snooze, set your coffee pot to brew before you wake up so the smell of coffee instantly hits you.
Resist the urge to indulge in social media!
Instead, open a news app on your phone, grab a magazine, or listen to the latest episode of your favorite podcast.
5. Get Some Physical Activity
Exercise is vital for keeping your energy levels balanced.
If you find yourself falling asleep at your desk mid-afternoon, you could probably use a little more physical activity.
Plus, morning exercise can also help regulate your circadian rhythm, improve glucose tolerance, reduce your appetite for the rest of the day, and promote better sleep. (5)
If a HIIT workout first thing in the morning sounds terrorizing, go for a morning walk instead or do some power yoga -- something to get your blood flowing and hormones rolling.
6. Plan an Energizing Healthy Breakfast
Your breakfast will fuel your energy levels for the rest of the day -- make it count!
Don't overdo it or you'll feel tired.
Stick with something small yet high-protein, high-fat, and high in complex carbohydrates to keep you satiated and full until lunchtime.
Avocado toast, low-sugar smoothies, nuts, oatmeal with nut butter, chia pudding, and egg muffins are all quick and hearty options.
Don't forget supplements!
Collagen makes a great protein for boosting muscle mass and hydration. (6)
7. Meditate for a Few Minutes
Some bloggers will recommend meditating for gratitude first thing in the morning to start your day on a positive note, but that might put you right back to sleep!
Instead, schedule your morning meditation for after you've worked out and had your caffeine.
Plus, it's the perfect segue between your self-care morning ritual and work.
If you're sticking to an intermittent fasting schedule, wait until after your meditation to eat.
The Bottom Line
Developing a healthy morning routine doesn't have to be an all-or-nothing process.
Take baby steps. You'll be more likely to stick with minor changes over time rather than completely switching up everything you've known for years.