Ahh, morning – it can be the best of times or the worst of times. Pressing the snooze button, sleeping in, skipping breakfast and rushing to get ready for work virtually guarantees a miserable rest of the day. However, with a little practice and advanced planning, you can develop your own simple 5-step morning routine that ensures every single day is empowering, uplifting and rewarding.
For most of us, morning falls apart because we lack a consistent, effective routine. I bet most of your mornings can be summarized as a “fight to get out the door”. Our constant morning rush is a result of, our reacting to the strains of everyday life. The following 5 morning routines will change the way you look at mornings – forever!
From here on out, your mornings will either be amazing or continue to be disasters of epic proportions; it all depends on your commitment to follow these simple, consistent morning routines.
Before I share the top 5 morning routines to supercharge your life, I want to share a secret with you. Following the tips I am about to share each morning will change your life; maybe not today, maybe not tomorrow – but within a week, you will notice a distinct difference in your energy levels; a significant decrease in your stress and anxiety levels; and a strong, almost overpowering sense of wellness present in each area of your life.
1. Drink Hot Lemon and Pink Himalayan Salt Water
Despite popular belief, not all salt is bad salt. In fact, pure, unrefined pink Himalayan salt is one of the world’s most powerful and detoxifying natural healing agents. Just 1/2 teaspoon of pink Himalayan salt added to the juice of half of an organic, fresh lemon and hot filtered water creates a magical, healthy morning drink to rival high-caffeine coffees and teas.
Natural pink Himalayan salt provide between 70 and 80 different trace minerals which have a profound effect on health, including:
- Stabilizing blood sugar levels
- Strengthening bone
- Regulating metabolism
- Improve immune system response
- Calming stress and anxiety
The juice of a fresh-squeezed lemon adds additional health benefits, such as:
- Decreased levels of inflammation
- Balanced PH levels in the body
- Protection through natural antibacterial properties
- Improved digestion resulting from improved bile production
2. Commit to 10-Minutes of Morning Meditation
Control your mind or your mind will control you. The morning is the perfect time to meditate, focus on your breathing, gain control of your thoughts, and reduce stress and anxiety. While modern science still can’t quite explain how meditation reduces stress and calms anxiety, research undoubtedly proves the effectiveness of the practice.
Practicing meditation first thing in the morning provides the opportunity to detach from the controlling, and often negative “voice” in your head. By regularly focusing on the breath, meditation provides the opportunity to gain control of your thoughts. Rather than reacting to our environment, being present creates the space we need to be proactive in our daily decision-making.
Mediation allows you to start your day in a relaxed, positive state, reducing the chance of being frustrated or upset by little day-to-day disruptions. Contrary to popular belief, there is no right or wrong way to meditate.
How to Meditate?
- Sit with legs folded on your bed with your spine straight.
- Reduce all distractions by finding a quiet, calming room.
- Close your eyes and, with your hands on your thighs, begin to focus on your breath. Take slow, deep, controlled breaths; eventually inhaling and exhaling from deep in the belly.
Note: As you breathe, random thoughts will float through your mind. Let these thoughts come and go, always refocusing on your breath.
- Even though you are engaged in the same breathing practice with each meditation, every session will be different. Remember to let thoughts float in and out of your mind, always returning your focus to your breathing.
3. Gently Stretch for 10-Minutes
Having just slept for an extended period of time, ten minutes of gentle stretching is a great way get your blood flowing and wake up your joint and muscles. Morning stretching does not need to be an intense, painful process; in fact, it should be the exact opposite. Subtle yoga and Tai-chi movements such as child’s pose, downward dog and standing forward bend ease tense muscles, provides a fresh supply of oxygen to your cells and continues to enhance the sense of calm and wellbeing from your previous meditative experience.
Maybe you are not comfortable with yoga or tai-chi, don’t let that stop you from spending some quality time stretching; try the following tips for a full-body stretch:
- Close your eyes and continue deep breathing
- Gentle stretch your facial muscles, relax your jaw, and slowly roll your neck from side to side.
- Transition your focus to the shoulders, reaching above your head, then making large circles forwards and back. Stretch your wrists, clench and unclench your hands, then stretch your fingers wide.
- Continue moving down to your core, contracting and relaxing your abdominal muscles and gently twist side to side at the waist.
- Conclude by bending at the waist and reaching for your toes, stretching your hamstrings, calves, rotate your ankles, and finally your toes.
4. Exercise for 30-Minutes Each Day
The morning is the perfect time to exercise, especially after meditating and stretching. In fact, research shows that morning workouts release long-lasting, powerful endorphins that improve mood, energy, and productivity throughout the day.
Many people make the mistake of jumping right into a strenuous weight program or vigorous cardiovascular programs only to quit in exhaustion and frustration as a result of selecting a program that is too extreme for their currently fitness levels. If you are just starting to exercise, begin with a brisk 30-minute walk, a bike ride, or even a slow, easy jog. In addition to cardiovascular exercise, incorporate bodyweight exercises like push-ups, dips, planks and wall sits; all low-impact, effective methods for building strength and adding muscle.
5. Eat A Healthy Breakfast
Once again your mother was right! Eating breakfast really is the most important meal of the day; however, eating a healthy breakfast is more even more important. Studies show that eating anything for breakfast is better than not eating breakfast at all. More importantly, eating a healthy breakfast has been associated with a tremendous amount of health benefits, including increased energy, improved mental clarity and concentration, and a regulated metabolism.
Ensure you eat a healthy breakfast each day by including lean proteins, whole grains, and fruit. A few healthy breakfast ideas include:
- Hard-boiled or poached eggs
- Oatmeal with fruit
- Whole grain or sourdough toast with almond or peanut butter
- Yogurt with fruit, nuts, and chia seeds
Following these five morning habits to clear your mind and prepare your body for the day ahead. The more consistent you are with your practice of these habits, the better your days become; don’t struggle through another ordinary day supercharge your life, starting this morning!