Morning habits to start a healthy day

Setting the tone of our mental, emotional and physical state for the day starts in the morning. Whether a morning person or not,thosefirst waking hours can shape our entire day. We can still function if we happen to be rushed or stressed at the start of the day. But if this becomes common, it might be best to change your morning routine.

Those with clear morning routines are more likely to stay focused and productive throughout the day. A good way to improve our morning routine is to establishhealthy habits.

Here is a list of helpful habits for making your morning healthier.

Don’t hit snooze. We might want a few more minutes in bed, but it can quickly become much longer. Oversleeping can lead tofeeling rushed or stressed.Try switching up your alarm sound so each morning it’s different. Maybe try a gentler alarm or no alarm at all.An abrupt sound might be adding stress to our morning. Try a more melodic alarm such as nature sounds or an instrumental song. Sleep with the blinds or curtains halfway open. This can allow sunlight to wake you.

Wake up earlier. Allowing ourselves to be awake an hour before starting our day can help boost our mood. That extra time in the morning can help us ease into ourday and avoid feeling rushed or stressed. There are many positive ways we can use this extra time:

• Meditate or journal. Start the day focusing on ourselves. Meditation can help us calm our minds and set clear intentions. Journaling for a few minutes can also help set daily intentions. It can help us reflect on the past and build more self-awareness. Both journaling and meditation can lower stress and boost our self-compassion.
• Get our body moving. We can increase our energy and improve our mood with physical activity first thing in the morning. We can stretch, take a walk or do a full workout. We can choose the best type of movement for our schedule and body. We can also switch it up each day to keep things fun and interesting.
• Wash our face or take a shower. Splashingwater on our face can be an invigorating wake-up. Treating ourselves first thing to a shower or bath can be a form of self-care. These can relax and prepare us for the day.
• Eat breakfast. Our first meal of the day can help give us strength and energy for the entire day. Avoid rushing this meal. We should have lean protein, whole grains, plenty of fiber and a little healthy fat in our balanced breakfast. If limited on time, try making a smoothie with fruits and veggies. Or try a no-sugar-added yogurt with fruits and granola.
• Connect with others. Check in with a friend or loved one to help start your day on a positive, uplifting note.

Avoid immediate contact with your electronics. Don’t reach for your phone immediately on waking up. Putting off access to emails, texts and social media can prevent morning stress. Instead try doing any of our suggestions above after first waking up to start your day off on a positive note.

Drink water before coffee. Our body needs plenty of fluids after sleeping. Proper hydration helps with our digestion, muscle health and more. Beginning the day with a glass of water will help us hydrate quicker. It can also improve your focus and mood for the day. As an alternative, start the day with a cup ofdecaf herbal tea.

Write a to-do list. Much of what causes us stress is thinking about what we need to do during the day. Taking a few minutes to write down 3 to 5 tasks to prioritize allows us to focus on our goals. When we complete a task, we can feel a sense of accomplishment with pride.

Make your bed. Completing a few simple chores in the morning can help us feel motivated. Just making the bed or doing laundry helps us feel ready to take on the day.

Go outside. Just sitting or walking outside for 10 minutes can give us a boost of energy to tackle the day. It also can improve our mood, lower our stress and strengthen our focus.

Enjoy something we love. Mornings can be more than just about preparation and productivity. Including a hobby that we enjoy can make mornings something we look forward to. We might try something such as:

• Listening to music or a podcast
• Reading a book or watching our favorite show
• Doing a crossword puzzle or playing a game
• Working on an art project or doing some creative writing

Try out some of these morning routine suggestions. And feel free to think of your own.

Our routine starts before we sleep

Quality sleep sets us up for success. Along with our morning routine, improving our bedtime habits helps as well. A healthy amount of sleep gives us a rested body and mind. It is easier to keep a routine if we wake up feeling refreshed.

Try these things 30 to 60 minutes before settling in for bedtime:

• Prepare for the next day. Lay out clothes, do meal prep or write a to-do list.
• Limit the use of phone, TV, computer and other electronics. This gives our brain some time to unwind without looking at a screen.
• Relax with meditation, stretching, journaling or calming music.
• Adjust the room temperature to our personal preference.
• Avoid eating or drinking.

Building the best routine for us can take time

Establishing our morning routine can feel hard. If we start strong and stumble, that is OK. Take it easy on ourselves. We should be flexible in trying different things. It’s OK for us to switch things up to determine what works best for our lifestyle.

Remember, if one morning habit isn’t working, just try something else. We determine what is the best morning routine for us with trial and error. If we sleep in or forget a habit, just start again the next morning. Once we have our routine, stick to it daily. It might be surprising how quickly it becomes second nature.