Healthy Morning Hacks, Rituals and Routines: Start Your Day Right

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I absolutely love mornings, they are my most productive part of my day and it is when I feel the most inspired to write and to create content. However, I know that many people struggle with being a morning person, but establishing a healthy morning routine can change that. But even if not being a morning person never changes, healthy hacks and routines to do in the morning will help you be less miserable when starting your day.

Establishing a healthy morning routine sets the tone for the rest of the day and can increase productivity, reduce stress, and improve overall well-being. In this article, I will share some healthy morning hacks, rituals, and routines that have worked well for me and my family.

One of the most important aspects of a healthy morning routine is getting enough sleep. According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep per night. This can be challenging, but establishing a consistent sleep schedule and creating a relaxing bedtime routine can help. Some tips for improving sleep include avoiding caffeine and alcohol before bedtime, limiting screen time, and creating a comfortable sleep environment. Now, I am one of those people that can drink an espresso with dinner and sleep perfectly fine, so do what works for you. One of the things that you can implement for better sleep -that I learned during my college years- is to go to bed at the same time every night and wake up at the same time every morning. For some reason that consistency better my sleep at least 80%.

Another healthy morning hack is to stay hydrated. Drinking water first thing in the morning can help wake up the body and kickstart the digestive system. Additionally, staying hydrated throughout the day can improve energy levels and cognitive function. Some people find it helpful to keep a water bottle by their bed or set a reminder to drink water throughout the day.

Optimizing Your Morning Mindset

Starting your day with a positive and focused mindset can set the tone for the rest of your day. Here are a few morning rituals that can help you optimize your mindset for a productive day.

Meditation and Mindfulness

Meditation and mindfulness practices have been shown to reduce stress, increase focus, and improve overall well-being. Through generations, people have practiced meditation to feel more grounded and have a more mindful life. Taking just a few minutes in the morning to practice mindfulness can help you feel more centered and grounded throughout the day.

To get started, find a quiet and comfortable space where you won't be disturbed. Sit comfortably and close your eyes. Focus on your breath and observe your thoughts without judgment. If your mind starts to wander, gently bring your attention back to your breath. Even just a few minutes of daily practice can make a big difference in your overall mindset.

If you don’t know how or where to start, you can try a guided meditation -you can find free ones on YouTube or even some apps, I use one call meditation- or try the following: Sit in a comfortable position, in a quite room, and breathe in for 4 counts, hold for 2 counts, exhale for 5 counts. Do it all over again, but now exhale for 6 counts, then for 7, and then for 8. I stop at 8 and just stay at 8 for about 5 minutes. Counting in your head will help your mind keep occupied instead of wandering around. Give yourself grace and a couple of times, because it takes practice to build a meditation practice.

Setting Daily Intentions

Setting daily intentions can help you stay focused and motivated throughout the day. Before starting your day, take a few minutes to think about what you want to accomplish. Write down your intentions and keep them in a visible place, like on your desk or in your planner.

By setting intentions, you are giving yourself a clear direction and purpose for the day. This can help you stay on track and avoid distractions, ultimately leading to a more productive day.

Gratitude Journaling

Practicing gratitude has been shown to improve overall well-being and happiness. Starting your day by reflecting on what you are grateful for can help you feel more positive and energized throughout the day.

Take a few minutes in the morning to write down three things you are grateful for. This can be anything from your health to your relationships to the simple pleasures in life. By focusing on what you are grateful for, you are shifting your mindset to a more positive and optimistic perspective.

I set my intentions and do my gratitude journal at the same time in the morning. I write down three things that come to mind right away, I don’t put much thought into it, but what come from my heart. Then, I use post-it notes to write what my intention for the day is and stick it on my laptop to remind myself what my goal for the day is.

If you are unsure of how it would look I will give you an example from what I wrote this morning:

“I am grateful for my daughter, for the blessing of being able to bring life into the world, and for my hips and body.” “My intention for the day: To stay focused on my to-do list".”

Physical Morning Practices

As I start my day, I like to focus on physical practices that help me feel energized and ready to tackle the day ahead. Also a little movement for my joints and I guess new found getting old pains. Here are a few of my favorite physical morning routines:

Hydration and Lemon Water

One of the first things I do in the morning is drink a glass of water. This helps me rehydrate after a night's sleep and kickstarts my metabolism. Sometimes I like to add a squeeze of lemon to my water for an extra boost of vitamin C and to aid in digestion. According to CNN, starting your day with hydration can increase productivity and improve overall health. Some people argue that starting your day with a warm cup of water and lime is better than coffee, I see no difference, but maybe it can work for you!

Stretching Routine

I like to start my day with a quick stretching routine to get my blood flowing and loosen up any stiffness from sleeping. This can include movements like arm circles, leg swings, and torso twists. Dynamic stretching is different from static stretching in that it involves movement and can help improve flexibility and range of motion. According to Learning Ninja, incorporating stretching into your morning routine can help reduce stress and improve posture.

High-Energy Breakfast Choices

Eating a healthy breakfast is important for maintaining energy levels throughout the day. I like to choose high-energy breakfast options like oatmeal with fruit and nuts, a smoothie with spinach and protein powder, or eggs and an arepa with cheese. These choices provide complex carbohydrates and protein to fuel my body and keep me feeling full until my next meal. According to EatingWell, a balanced breakfast can improve cognitive function and help with weight management.

Productivity Boosters

I really value productivity, andI have found that incorporating certain habits into my morning routine has helped me get more done throughout the day. Here are a few productivity boosters that have worked for me:

The Power of Morning Pages

One of my favorite productivity hacks is something called "morning pages." This technique involves sitting down and writing three pages of stream-of-consciousness writing first thing in the morning. The goal is to clear your mind and get all of your thoughts out on paper so that you can start the day with a fresh perspective. It helps you work through those things that invade your mind and keep you from focusing through the day. It's a great way to get any worries or concerns out of my head so that I can move forward with a clear mind.

Time-Blocking Your Day

Another technique that has helped me to be more productive is time-blocking. This involves breaking your day up into chunks of time and assigning specific tasks to each block.

For example, you might block out 9-10am for emails, 10-11am for a team meeting, and 11am-12pm for a specific project. By assigning specific tasks to each block of time, you can ensure that you are making progress on your most important tasks throughout the day.

Now, this worked better before I had my daughter, now I do it different and work around her napping and sleeping schedule. So, don’t be hard on yourself and work with what you can.

Prioritizing Tasks Effectively

Finally, one of the most important productivity boosters is learning how to prioritize your tasks effectively. This involves taking a step back and assessing which tasks are most important and which can wait until later.

One technique that has worked for me is the Eisenhower Matrix, which involves categorizing tasks into four quadrants based on their urgency and importance. This can help you to focus on the tasks that are most important and ensure that you are making progress on your most critical projects throughout the day.

What rituals and routines do you have in order to start your day right? Share with us in the comments or through social media.