Find a morning routine that works for you
Ahhh, the topic of the year — MORNING ROUTINES. If you are like me, you have probably tried an exhaustive 15-step morning routine that eventually fizzles out due to the excessive time and energy it demands. After trying it all, I have gravitated toward the things that truly make a difference for me and are realistic to achieve at least 80-90% of the time. The practices I do almost daily that have had the biggest impact for me are:
1. Making the bed
This one may surprise you, but making the bed has many health benefits! It can help you feel more productive and organized, providing a sense of calm. It also sets a good foundation for healthy habit formation, which could motivate you to make other positive changes in your lifestyle.
2. Skincare and oral care
Next step for me is skincare and applying SPF. Recently, I have placed a greater importance on oral care as well. I will tongue scrape, brush my teeth, and occasionally oil pull while doing my skincare routine.
3. Hydration
Dehydration occurs while we sleep, so it’s important to rehydrate first thing in the morning. This supports detoxification, metabolism, and digestion. I often squeeze half a lemon and add a sprinkle of Maldon sea salt to my water to enhance hydration.
4. Supplementation
While hydrating, I also prepare any supplements I can take on an empty stomach. Doing this first thing in the morning helps me avoid forgetting later. I also keep my supplements in the cabinet next to my water glasses, so there’s no excuse!
5. Morning sunlight
Getting sunlight in the morning helps regulate our circadian rhythm, which controls our body’s internal clock, improves the sleep-wake cycle, and enhances daytime alertness. Morning sunlight can also boost mood and lower stress.
6. Mindful movement
Finding movement that I enjoy and look forward to has been key to maintaining consistency. The type of exercise I choose varies from day to day, but I typically will do a long walk, resistance training, yoga, or pilates.
7. Gratitude
Practicing gratitude can take many forms, including writing in a gratitude journal, praying, meditating, or sending a thank you note, email or text to a loved one. Practicing gratitude is important because it shifts our focus outward and connects us to something larger than ourselves.
8. Wait 90-120 minutes after waking for caffeine
Waiting 1-2 hours after waking to drink caffeine allows your body’s cortisol and adenosine, which regulate alertness, to balance naturally. This helps you make the most of your morning coffee while avoiding an intense mid-day slump.
Sources:
