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It is entirely possible to wake up every morning feeling calm and satisfied by establishing a routine of good daily habits.
How we wake up and start our day can have a huge impact on our morning, and can ultimately improve our overall health and well-being.
The healthiest morning routine is the one that works for you. It allows you to achieve your health and lifestyle goals while preparing you for the day ahead. For example, daily habits like getting up early, going for a run, eating a balanced breakfast, and walking to work seem like an ideal scenario of calm, balance, and happiness that restores and revitalizes health and mental well-being. But this scenario isn't the same for everyone.
How do you start adopting healthy daily habits?
Athletes, executives, and others who aspire to achieve high performance consider good daily habits to be the foundation of their success. In his best-selling book, "High-Performance Habits," Brendon Burchard explains how these exceptional individuals achieve greater performance by developing good habits. These habits aren't just for the elite, however. They're often simple yet effective ways for anyone who adopts them to improve their performance.
To begin, we recommend starting with small, incremental changes. Radical changes rarely last. They can be too disruptive and increase feelings of overwhelm. Therefore, start with small, incremental changes to establish daily habits. For example, consider planning what you'll have for breakfast, setting aside time for a short jog or a ten-minute meditation session before getting out of bed, or even packing your work bag the night before.
A little preparation can make all the difference
Mental and physical preparation will help you achieve your health and wellness goals. Think about what you want to change. What are your goals? A more pleasant morning? More peace of mind? Clear thinking and focus? Reduced stress or anxiety? Greater mobility for your joints and muscles?
Make a list of what you want to accomplish through your daily habits, then think about how to achieve them. Keep your list handy for the first few weeks until your routine and habits are firmly established.
Some people keep a list on their nightstand, while others leave sticky notes around the house to remind them what to do next. Again, do what works best for you!
Here is a list of six steps that will help you create a good morning routine to improve your health and well-being.
- Preparation the day before
There's nothing like a little preparation the night before to ensure a calm and relaxed morning ahead of a day of work or rest. By the time you go to bed, you'll feel satisfied that you've planned for a pleasant morning and done what you can to prepare in advance.
For a workday : prepare your lunch, your bag and your clothes for the next day.
For a restful day : Turn off your alarm, leave a glass of water by your bed, and make sure you have your favorite beverage ready for the next morning. Write down any errands you need to run, as well as any calls or appointments you need to make.
2. The awakening
Get up as soon as the alarm goes off. You'll feel better and won't be late before the day even begins. Stretch, yawn, and help your body get up by taking a few deep breaths to awaken your senses. Open the curtains. Ideally, open a window and breathe in the fresh air. Natural light will help your body adjust and gently transition your brain from night to day.
3. Meditation
Research has shown that practicing meditation can help reduce stress and anxiety and improve overall health and well-being. Just ten minutes a day will help you make it a habit. Then progress to a longer practice of up to 30 minutes a day.
Begin by sitting in a quiet place, free of distractions and noise. Then, breathe slowly and deeply and clear your mind. Try to gently relax yourself and your body. Feel the air enter your lungs and listen to your breathing. Then, simply continue breathing normally, sitting peacefully and listening to your breathing. Inhale and exhale several times. Try not to think about anything. Simply listen to the sound of your breathing. This daily habit should become easier and more relaxing as you practice.
4. Gratitude
This daily habit is easy to adopt, but also easy to forget. Showing and sharing your gratitude can easily be incorporated into your day because you can do it anywhere, anytime. Ideally, you could take five minutes each morning to write down your grateful thoughts in a gratitude journal, but life isn't always perfect...
So, while you're brushing your teeth, for example, ask yourself: " What am I grateful for this morning? "
As you commute to work, remember to appreciate those around you, the car you're driving, the blue sky, the fresh air, and your amazing body that carries you through the day.
When you're tired of waiting in line to pay for your breakfast, shift your mindset and be grateful that you can buy food. You're in a store filled with wonderful foods to nourish your body. Be grateful that you live in a safe place.
These are just a few moments in your morning where you can show gratitude and shift your thoughts and behaviors from negative to a positive mindset.
5. Sport
Exercising is a great daily habit to start each day. You don't need a gym. You can choose to go for a run, swim, or cycle, or take an online class in the comfort of your living room. But if you prefer the company of others or enjoy taking a class, go for it. Do what works best for you, as this will help make it a habit you won't give up.
Remember that the activity you choose should exercise your body and slightly increase your heart rate, which will help strengthen your physical health and immune system.
6. The screens
Avoid them until you've completed at least the first four steps above, and ideally all five.
A screen-free morning is hard to imagine, isn't it? BUT not logging in immediately upon waking up offers extraordinary benefits for the brain.
Those who have tried it have reported improved focus, productivity, sleep quality and mental health, as well as reduced stress.
By disconnecting from technology, we can better reconnect with ourselves and the people around us. This improves our connections and communication with others by developing our self-awareness and giving us the time and space to build our emotional intelligence.
Remember, the best morning routine for your health is the one you choose. Figure out what works for you, then try to stick with those habits for at least 30 days, at which point they'll stop being optional and become a true routine. Start with small changes and gradually increase the time spent on each one to maintain and improve your health and emotional well-being.