What’s the first thing you do when you wake up? If you said, “Reach for my phone,” you’re in good company. I used to do this too. Within five minutes of waking up, I’d have scrolled through Instagram and Facebook, checked email — and stressed myself out in the process.
The way you start your morning can make or break your day. Start your day at a frantic pace, and you’re more likely to feel run-down and exhausted come 4 p.m. Start your day strategically, on the other hand, and you’re more likely to make healthy decisions once night falls. That’s because energy and self-control are finite resources that get depleted as the day goes on. The more energy you use making decisions about, say, what to eat or wear first thing in the morning, the less self-control you’ll have later in the day and the more unfocused, unhealthy and unproductive you’ll feel. This is apparently why Barack Obama and Mark Zuckerberg wear the same thing every day.
[See: 8 Morning and Nighttime Rituals Health Pros Swear By.]
Inspired? Here’s how to create an intentional a.m. routine to make your healthy decisions last all day:
1. Begin the night before.
Get a head start on your morning routine before you go to bed. Lay out your outfit, get the coffee machine ready to go and take a few minutes to prioritize the next day’s goals and tasks. These small steps can save you energy and time come morning.
2. Slow down.
Instead of jumping up as soon as your alarm goes off, take a few minutes to center yourself. Spend a minute or two doing some simple stretches and deep breathing to help shake off grogginess and wake up your muscles.
3. Drink some water.
After a night in bed, you will wake up slightly dehydrated. Since your body is about 60 percent water, even a little dehydration can cause low energy levels. Keep a glass of water by your bedside and drink eight to 16 ounces as soon as you wake up. This will boost your energy and keep your metabolism functioning optimally.
4. Establish intention.
Ever since I discovered ” The Five-Minute Journal,” a sort of structured diary rooted in psychological research, my mornings have not been the same. Now, instead of curling up with my phone for 10 minutes (or more), I sit in bed with my journal and a pen. The journal prompts me to reflect on three things I’m grateful for, choose three things (within my control) that would make my day great and read a positive daily affirmation. This morning, for example, I noted I was grateful for a warm and cozy apartment, a workout class with a good friend and a supportive group of dietitian colleagues. To make the day great, I vowed to meditate for 15 minutes, bring lunch to work and call my dad. This simple routine allows you to start each day with gratitude and positivity, which is proven to lead to a happier and more energetic day.
5. Meditate.
I’ve been meditating on and off for a few years, but I just recently added it to my morning routine. I use the Headspace app to practice 10 minutes of mindfulness meditation each morning. This type of meditation is not about clearing your brain of thoughts, but about being mindful and aware of what is happening around you and inside of you. Since beginning this habit, I am less stressed and more focused and productive during the day.
[See: 8 Ways to Stick to Your Meditation Routine.]
6. Eat a balanced breakfast.
After an overnight fast, your body needs some fuel to rev up your metabolism and give you energy to start the day. The key here is a balanced breakfast with enough protein, healthy fat and fiber. Think scrambled eggs with avocado and whole-grain toast or Greek yogurt with chia seeds, almonds and berries. A healthy breakfast boosts energy, concentration and memory, allowing you to work harder and be more productive. Not hungry first thing in the morning? That’s OK, just try to eat something within two to three hours of waking up.
7. Put your phone away.
When you immediately start checking emails, Instagram and Facebook, you go into reactive mode and your morning becomes about responding to others. This is a surefire way to start the day frantic, drained and stressed. Instead, turn your alarm off and leave your phone on your nightstand until you’ve completed your morning routine. Start the day by focusing on yourself to set a calm and energetic tone.
[See: 7 Ways Technology Can Torpedo Your Health.]
My morning routine takes just about 30 minutes. Experiment with a few different habits until you figure out what works for you.
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7 Ways to Perfect Your Morning Routine for Lasting Energy and Self-Control originally appeared on usnews.com
