A healthy morning 9a.m. Rituals can enhance productivity, avoid burnout, and assist manage the mental load of your daily to-do list, whether you’re a natural early bird or a night owl who would happily hit snooze until midday.
Read on for nine-morning rituals that can help you feel better and perform better.
Successful people typically get a head start on the day by waking up early. This allows them to have a head start on the day before any interruptions occur. If getting up early is tough for you, begin by waking up 15-30 minutes earlier each day until it becomes habitual.
It’s natural to feel sleepy for the first few days or weeks, but waking up at the same time every day trains your circadian rhythm, making it much easier to get out of bed in the mornings and sleeping deeper, more restfully at night.
Hydration is necessary for proper waste removal, metabolic activity, and gut and skin health. It also helps with cognitive function because the brain is made up of around 75% water.
These vital functions consume a large portion of our internal fluids overnight, and because you aren’t drinking while sleeping, your body is dehydrated when you wake up. A glass or two of water first thing in the morning will help you feel more awake and ready for the day.
Physical activity can help with focus, mood, and energy levels, but finding the time to do so is difficult.
Working out first thing in the morning is a terrific way to start the day, and it avoids the need to make time for exercise later in the day when you’re more likely to be interrupted by a long work day or unexpected social commitments. Setting your alarm for 30 minutes earlier in the morning to squeeze in a walk to your favorite coffee shop, an at-home yoga class, or a gym workout before work can do wonders for your immediate and long-term health.
Meditation offers numerous benefits for mental health, burnout, and stress reduction. Meditation can be a terrific technique to de-stress and develop a sense of serenity, especially for individuals who work in high-pressure jobs or suffer from anxiety.
Although there is no such thing as a poor moment to meditate, doing so first thing in the morning can help you set the tone for the rest of the day and empower you to respond to obstacles with calm and mindfulness. If you’re short on time, don’t worry; you only need to meditate for 10 minutes a day to receive the benefits.
Breaking your fast with a nutritious breakfast is a terrific way to start the day since it replaces the body’s and brain’s glucose levels, which are necessary for optimum performance.
By fuelling your body before you are too hungry, a nutritious breakfast can help you lose weight by reducing your chances of falling to less healthy convenience foods later.
Breakfast is also a perfect time to receive some vital micronutrients, which help with brainpower, energy, and mood, as well as tiredness prevention and immune system support.
Read a good Bood or Listen a Podcast
The early hours, before everyone else is awake and all the pressures of everyday life begin to pull focus, are often described as a holy opportunity for’me time’ by morning folks.
Whether you work from home or commute, the mornings may be a great time to indulge in some self-care by reading a book while sipping tea or coffee, or listening to a podcast that will help you start the day off well.
Gratitude has been demonstrated to boost mental and physical health, improve relationships, increase work satisfaction, and promote deeper, more restful sleep.
Adding gratitude to your morning routine by attaching it to something you already do, such as repeating a gratitude mantra during your yoga practise or taking a morning shower, will help you build the habit more quickly, allowing you to reap the benefits of thankfulness sooner.
Whole Day Planning
It’s tempting to jump right into replying to emails first thing in the morning, but planning your day ahead of time will help you better manage your time and responsibilities, avoiding unneeded stress caused by tight deadlines or last-minute surprises. Making a to-do list guarantees that you complete the most important things for the day, giving you the confidence to feel more in control, less stressed, and more productive.
Make it Acievable
Try one or two of these rituals at a time to see what works best for you and make your new morning habits more durable and less daunting. Putting pressure on yourself to change every part of your morning routine at once is more likely to cause stress to your life rather than help you be more productive. We all have varied time and energy demands, which may make some of these activities impossible. Be kind with yourself and take a practical approach to help you achieve more energizing and productive mornings.