How you begin your day can affect how you feel and perform throughout the rest of that particular day. This is why establishing intentional morning routines that can help turn a sluggish start into one marked by productivity and vigor is crucial. Studies show that simple changes such as waking up earlier, exercising, meditating regularly and eating healthily can enable one to take control of their day instead of feeling like they were already behind. Adopting these five science-backed practices every morning will boost your productivity, focus, resilience and motivation to help you reach the desired end.
To begin with, rising early allows you to start your day in a relaxed and contemplative manner rather than rushed one. Research has shown that morning people tend to be happier than night owls, with half of them being high on happiness versus 26 percent of late sleepers. Waking up early allows you to have more time on your hands, which can be used for activities that are important to one – hobbies, new skills or enjoying the company of friends and family. A case in point, Marta used to snooze her alarm at the last possible minute feeling exhausted and panicky. She decided to rise 20 minutes earlier, which gave her enough time for a cup of tea and some stretching before writing down in the gratitude journal. She added 40 minutes to her wake-up time after two weeks, giving more energy, focus and personal space before entering the day.
In meditation, you can condition your mind for more concentration with reduced stress levels. In one study, it was found that meditators had 65% fewer stress symptoms after sixteen weeks of meditation practice. Meditation and mindfulness can also help improve your mood, creativity, as well as self-awareness. Start with 2 to 5 minutes a day. Relax into a comfortable position and close your eyes as you breathe deeply, but slowly. Be completely blank in your mind or repeat a reassuring word such as ‘calm’or peace, when you think of something other than breathing bring them back to it. Daily tasks can be mindfully performed. While drinking your coffee or tea, look at the taste and smell as well as feel it in your mouth. So while you are bathing or dressing up, consider the temperature of water and how it feels on your skin not just to move along. For instance, Chris had been dealing with anxiety, distraction and overwhelm at work for years. According to his friend’s recommendation, he began meditating for 5 minutes every day while sitting still and breathing before starting a new day. In a month, Chris noticed that he was less nervous and more focused on work; these modifications also influenced the quality of rest as well mood, productivity and relations.
Morning workouts also help increase heart rate and brain chemicals through exercise. A research revealed that morning workout increased quality of sleep and night efficiency. Your physical health and mental fitness can also be improved through activities since they reduce your blood pressure level, have an immunity capacity as well lower the chances of you developing depression. Begin with basic routines including stretching and bodyweight movements such as planks, lunches, pushups.
. Walk or run for 20 minutes. Perhaps some strength training, yoga or an online HIIT class for a more challenging workout. It does not take too much time at the gym to get these benefits. Becky did not work out regularly for years. After work, she was too scared and tired. Her doctor recommended for high blood pressure that Becky begin brisk walking every morning while listening to motivational music. With time, she incorporated some body weight and light kettlebell exercises in every session ending with meditation accompanied by deep breathing. It is not only that Becky lowered her blood pressure, she also had new confidence and enthusiasm which encouraged her throughout the entire day.
Eat a Healthy Breakfast and Drink Water Nothing will destroy your productivity like being hungry, dehydrated or hit by blood sugar dips. Breakfast is the most important meal because it ensures that one’s body has energy, nutrients and hydration for better mental performance. The appropriate breakfast also aids in appetite, metabolism, and weight control. In addition, a breakfast meal of 30 grams healthy protein is better than high-carb option to boost one’s alertness and memory. Try to imagine your breakfast as eggs, nuts or oatmeal with fruits and seeds. Make sure that you also take lots of water in the morning to restore fluids, clean away impurities and better both your skin as well as digestion.
Focus on Your Top Priorities It is easy to allow the day, or even a particular moment in time, control our attention from task-to-task. First thing or the night before to strategically plan your top three priorities you are guaranteed that will spend time doing work of importance first as should not be running around. Managing your MITs efficiently can contribute to improvement in productivity, efficiency and level of satisfaction. Various applications of different kinds can help you organize your tasks and monitor their development. For example, Sam used to have a never-ending To Do list. He felt stagnant and would often procrastinate on the important projects. He chose to apply the MIT approach, selecting three activities based on his objectives and preferences in a daily basis. He dealt with them before anything else, feeling more successful and content.
The way you begin your day can influence the attitude, level of performance and coping strategies in addressing challenges during the rest part. It starts by designing a personalized morning routine to integrate evidence-based essential habits such that your efficiency is enhanced, anxiety reduced and motivation doubled. The combined positive benefits of a thoughtfully developed morning routine gradually manifest themselves and in the end completely transform your life. How you start off your day has an impact on the remainder of it in terms of mindset, efficacy and resilience under times when things do not go as planned. When you intentionally create a personalized morning routine which builds on scientific principles, your productivity improves, and stress is diminished while motivation endures. With time, the pros of having a meticulously devised morning schedule will manifest themselves and eventually lead to stunning changes in your life.