What you do in the morning before you go to work or perform other tasks makes the difference between a happy, productive day and wasted time. Choose from the following healthy activities to start your day the right way and eliminate burnout and stress.
Get Out of Bed as Soon as You Wake Up
Get out of bed as soon as your alarm rings. Don’t hit snooze or lie in bed thinking about what you need to do during the day - get out of bed and start doing it. Hitting the snooze button and falling back asleep for a few minutes or longer disrupts REM sleep. If a second or third snooze alarm interferes with REM sleep, it can increase your blood pressure or heart rate.
You should get seven to eight hours of restful sleep each night. Lack of sleep may lead to weight gain, a grouchy mood, or fatigue in the short-term and heart disease or other chronic conditions in the long-term.
Drink Lemon Water
Drink 16 ounces of water with juice from a freshly squeezed lemon. Lemon water flushes out your digestive system and re-hydrates you after a night’s sleep. Lemons contain potassium magnesium, and Vitamin C to start your day with immunity-boosting nutrients. The hydrating and nutritional power of lemon water helps keep your skin healthy by aiding in collagen production. Lemon water can also help prevent kidney stones from forming.
Drink lemon water first thing in the morning, before you have coffee to maximize the benefits. Drink lemon water through a straw to prevent the acid in the lemon juice from wearing down the enamel on your teeth.
Make Your Bed
Making your bed will get your day off to a good start, and it doesn't take that long to do it. If you’re too groggy to make your bed when you wake up, you can wait till you’ve showered and brushed your teeth. Making your bed will give you the incentive to work on other tasks. A clean bed also keeps your room clean and has a psychological impact on your activities for the rest of the day.
You’ll feel better when you come home from work or other activities and see a tidy bed - all the better to flop into after a long, exhausting day!
Use Morning Pages to Get in Touch with Your Goals and Emotions
Write a stream of consciousness “morning pages” in a bound journal or the notes app on your phone or tablet. Write whatever comes into your mind about what you’re feeling, or what you need to do that day.
Morning pages help you recognize your real feelings, which can sometimes get buried as you deal with the stresses and responsibilities of everyday life. In her book, The Artist’s Way, author Julia Cameron recommends writing three pages each morning. If you don’t have the time to write three pages, jot down a few of your thoughts or concerns, or recall fragments of the previous night’s dreams.
Include a gratitude list as part of your morning pages. Write down at least five things that you are thankful for in your life. You can include entries like “My boyfriend took me to a movie last night.”, “I finally finished that book I’ve been reading”, or “I got a call back for a job interview next week.” A gratitude list improves your mood by making you realize you have a lot of good things in your life. It will also help you prioritize your activities for the day by revealing what is most important to you (and what makes you happy).
Avoid Checking Social Media or Emails Right Away
Checking emails or social media first thing upon waking will drain your energy and set a bad tone for your day. Too much social media can trigger addictive behavior, just like excessive video game use. Wait until you've been up for 20 to 30 minutes before checking emails or social media. Focus on healthy personal activities - showering, eating breakfast, exercising, or writing your morning pages - before checking Facebook or Instagram.
Before you go to bed, make sure your cell phone, tablet, and laptop are turned off and placed far away from your bed. Leave electronics in your home office or on a desk or dresser in your bedroom. This will prevent you from checking your devices and losing more sleep if you wake up in the middle of the night.
Eat a Healthy Breakfast
You don’t need to spend a lot of time making a pancake and bacon breakfast with all the trimmings. Eat yogurt with fresh fruit and chia seeds, oatmeal, scrambled eggs with veggies, or whole-grain toast with peanut butter.
Breakfast is important because it boosts your blood sugar, which increases during the night. Research shows that people who eat breakfast reduce their chances of diabetes, bad cholesterol, and heart disease.
Enhance the nutrient value of your breakfast by taking a wheatgrass supplement. Wheatgrass has hundreds of vitamins, minerals, and other nutrients to improve well-being and help you make the most of your day.
Get Up at the Same Time Every Day
Get up at the same time every day to keep your internal clock, or circadian rhythm, in check. When you wake up every day at the same time, you feel refreshed and healthy. Keeping a sleep schedule ensures you’ll get to sleep faster, and enjoy more restful slumber.
Even if you can’t jog or go to the gym, make sure you get in a few minutes of physical activity before starting your day. Do a few yoga stretches, including the Side Bend and the Cat-Cow, to work your muscles after a long night’s sleep and get your blood circulating.
Set aside at least five minutes to clear your mind and meditate to begin your day. Studies have shown that meditating in the morning provides more benefits in the AM before the responsibilities and stresses of the day interfere with your serenity.
Meditation will help set a calmer tone to your day. If you tend to start your day frazzled and forgetful, meditation can help you focus and prioritize your activities. Meditating can also boost happiness and increase your overall sense of well-being.
Listen to Music
Turn on some of your favorite music while you get ready. Music inspires you to get moving, so it will help you exercise more or run longer to start your day. The right tune can give you creative ideas for a work project or hobbies, Music is also a great stress reliever.
Take Time to Get to Work or Appointments
Rushing to work or an appointment causes stress. Leave about 15 minutes early and you won’t play beat the clock to get to your destination. If you get to work a little early, you can always have a cup of coffee or tackle a project while you have plenty of energy to spare.
Include at least a few of these habits in your daily schedule, even on weekends. Sticking to a morning routine will give you a sense of purpose.
Make Wheatgrass Part of Your Morning Routine
Instead of taking a multivitamin as part of your morning routine, boost your vitality and energy with wheatgrass. REVV, from Wheatgrass Love, gives you more energy safely and naturally. Wheatgrass has hundreds of nutrients, including magnesium and potassium for heart health, B-complex vitamins for energy, plus amino acids and hundreds of enzymes. Cocoa-flavored REVV also contains choline and Periwinkle Herb to improve memory and help prevent Alzheimer’s.
Happy Girl Mood Enhancer and Mood Support harnesses the power of wheatgrass and a proprietary blend of herbs to neutralize the anxiety and mood swings causes by everyday stress, menopause, or a woman’s monthly cycle. Read more about Happy Girl here.