By John Hand –
Whether it is intentional or not, everyone has a morning routine. For some that might mean hitting the snooze button five times, while others jump out of bed, rush to shower and hastily get dressed for the day. While these routines are predictable and meet the basic requirements for getting out the door, new morning routines bring daylong benefits, enhancing focus, energy and productivity.
This doesn’t mean, however, that routines cannot or should not be changed. In fact, even a few adjustments to a morning routine can bring substantial benefits that last the entire day. Simply changing an alarm clock sound, avoiding a smartphone, getting some natural light, eating a healthy breakfast, moving about and setting positive intentions can go a long way to maximizing the rest of the day.
The noise coming from an alarm clock can be one of the most dreaded sounds in a person’s life. Chances are that the same hellish beep that brings a pleasant dream or deep sleep to an abrupt end has been the same sound many have endured for years. If that is the case, consider a less disturbing wake-up call. A recent study found that a melodic sound will gently let the body know it is time to wake up, which is better than starting the day with an aggressive and loud alarm. The research recommends using a soft instrumental song or a natural tune like a bird song.
Another morning problem is technology. Society has become so tied to it that humans almost habitually reach for their cell phones first thing in the morning. Instead of searching for information, emails or text messages first thing, the morning is probably a better time for people to check on themselves. By immediately reaching for a cell phone to connect to the outside world, the digitally obsessed are thrusting themselves into the stress and bustle of the daily grind. By avoiding screen time first thing, individuals can ease into the day, Self reports.
Natural sunlight is another winning ingredient for the morning. After waking up, by opening curtains to let sunlight into a room, the body wakes up and prepares for the day more naturally. Natural sunlight is important because it aids in creating serotonin, which is the neurotransmitter that keeps people happy. If natural sunlight is not an option, consider products like a lightbox that can mimic natural sunlight.
Many also have been indoctrinated with the idea that breakfast is the most important meal of the day. It’s true, but there is a major caveat to this notion. The breakfast must be a healthy one. Giving the body the proper fuel it needs goes a long way in maintaining high energy levels for the entire day. A healthy breakfast means skipping out on the doughnuts and pastries and opting instead for Greek yogurt, fruit or eggs.
Coffee obviously is often an important part of many breakfasts. It is a drink that can’t be avoided for many. But how and when it is downed makes a difference. In order to bypass a coffee crash later in the day, it should be consumed after eating something. It should also be consumed in smaller amounts and increments. Finally, research has proven that a glass of water first thing helps with hydration, improves metabolism and boosts energy levels.
Movement in the mornings is another great way to awake more effectively. A simple stretch or a short yoga practice, walk or jog will prepare the body for the day ahead. Studies have shown adding movement to a morning routine also improves brain function.
Lastly, setting a positive intention for the day is essential for a positive outcome. A Penn State study found that people who get out of bed stressed out stayed that way for the rest of the day. Taking time to journal, meditate or create a to-do list can go a long way to diminish the stress or worry for the day.
Creating these habits is the first step but repeating them day after day is the challenge. Yet once a routine is established, it is easier to maintain, bringing lots of long-term benefits.
