How to start a new healthy morning routine?
Living through a pandemic taught us to adjust our lifestyle to a normal that we may not have been used to. In a split moment, we had to change our day-to-day routine, our commute plans and our working style. This happened literally overnight and the entire globe was forced to change the way we live and do life. Creating a new routine can be very difficult at first as it didn’t necessarily come naturally but creating a healthy morning routine has the ability to change our perspective and overall physical and emotional health.
Overview
According to researchers from Harvard Business School and Stanford University, workplace stress can cause more damage to our health than secondhand smoke. Your well-being and overall health are a priority, therefore making controllable changes within your day-to-day routine can have a significant impact on your physical, mental and emotional health. Starting a new healthy morning routine can be a great way to set the tone for the rest of your day and help you feel more energized and productive.
Reasons to establish a healthy morning routine
There are several benefits to having a morning routine. Here are five major ones:
Improved productivity: Starting your day with activities that you practice every morning can help stimulate a productive mindset and set the tone for your entire day.
Better time management: A morning routine requires prioritizing tasks and planning your day in advance. As you become more efficient in mastering your daily structure, you also develop the skill to make time work for you and your schedule.
Increased energy and focus: Incorporating exercising or meditating can help you feel become more focus and energized throughout the day.
Enhanced mental and physical health: Being consistent with a healthy morning routine allows you to establish healthy habits, such as eating a nutritious breakfast or taking time to stretch and move your body. This will evoke positive responses to your physical and mental well-being.
Improved mood: Structure and purpose help give a positive attitude and allows you to take control of your day. This contributes to a better overall mood.
Overall, a morning routine can change your lifestyle. It allows you to be organized, focused, and energized, which ultimately leads to increased productivity and enhances your well-being throughout the day.
Creating your healthy morning routine
Have a daily wake-up time: Establish a consistent wake-up time, even on the weekends, to help regulate your body's natural sleep-wake cycle.
Avoid screens for the first hour of your day: The blue light from screens can interfere with your body's natural sleep-wake cycle. Think about leaving your phone in the entryway of your bedroom or at a location that isn’t within arm’s reach of your bed.
Plan your day: Set out 10-20 minutes to plan out your day. Markdown or enter your personal, family-related or work tasks and appointments. This can start your day with clarity and allows you to plan according to each event.
Take a few minutes to relax and unwind: Grab a good book, listen to music, or just sit quietly, taking a few minutes to relax can help set the tone for a calm and productive day.
Get natural light: If you either work from home or commute to work, it’s ideal to take a 5-10minutes to set outside and have light exposure to natural daylight. Exposure to natural light has the ability to improve your mood and boosts your energy levels.
Eat a healthy breakfast: Start your day with a nourishing breakfast that includes protein and complex carbs to help you feel full and energized. Some options might include oatmeal with nuts and berries, or eggs with vegetables.
Exercise: Engaging in physical activity first thing in the morning can help boost your energy levels and improve your mood. Consider going for a walk, run, or yoga session.
Remember that it can take time to establish new habits, so be patient with yourself and don't get discouraged if you don't see immediate results. It's also important to listen to your body and make adjustments as needed.
References:
https://behavioralpolicy.org/articles/workplace-stressors-health-outcomes-health-policy-for-the-workplace/