Developing a healthy morning routine: It’s a no brainer that the way your day starts has an impact on how it continues to progress. There’s ways we can start our day to maximise productivity, positivity and general wellness.
6 tips to start your day:
1. No more snoozing…
We’re all culprits for pressing the snooze button and grabbing an extra ten mins in bed, but the majority could agree that this then makes our mornings feel rushed and we begin our day groggy and flustered. There’s reason for this. Research shows it hinders and causes imbalances to our internal clock. Without going into too much detail, our circadian clock and sleep pressure must balance out. Assuming you’ve gained enough sleep hours by the time your alarm goes off, your circadian clock is ready to wake. Taking 10 mins to snooze sends mixed signals and this is what causes the groggy feeling.
Avoid the grogginess that comes with hitting snooze. Simply move the alarm to the other side of the room so that you have no option but to get up, turn it off, and start your day immediately. Don’t get me wrong, this might be a struggle to begin with, but keep at it for 21 days and you’ll find it becomes a habit soon enough.
2. Fresh air, cold shower…
Try and start your day with fresh air. This doesn’t have to be a marathon nor does it require time to be scheduled in for this. Simply, take a quick walk to the garden or open up a window, Snow White style! Likewise, take a cold shower or splash cold water on your face. Again, this doesn’t have to be ice bucket challenge worthy – just colder than room temperature. While fresh air aids lung health, increases energy levels and boosts mood, cold water improves circulation and promotes alertness. Try one, or both of these to start your day refreshed and alert… let productivity follow.
3. Ready, set, goals…
Studies show people that jot down their goals are 42% more likely to achieve them than those who don’t.
Setting out goals reduces stress, increases motivation and hones focus, boosting motivation and productivity. It also allows prioritisation… try this:
Write down all the tasks you need to complete and put them into three columns; A. short tasks (10mins ish), B. medium tasks (30/45mins ish) and C. Projects (1hr or more). Then write out your timetable for the day, adding in scheduled plans such as work, meetings and appointments that have fixed times. In the gaps write out A1, B1, C1, A2, B2 and so on, dependent on the length of the gaps and the adjacent task size. Head back to your three lists and put them in order of priority. The top priority in the A list will be A1 and this has now been scheduled into your day.
Understandably, this might seem like your huge to do list will never get completed but it helps manage your day and maintains expectation. It’s impossible to expect anyone to complete every single task in a day. To do lists grow and other life events and obstacles get in the way. But this ensures we have something to aim towards, reduces stress as we prioritise tasks, and more often than not, will aid productivity, leading to a sense of accomplishment at the end of the day.
4. And 5, 6, 7, 8…
Move! Ensure you start your day with some movement. This can be tailored to your own interests, timescales and fitness levels. For some, this might be an exercise class at the gym. For others this might be sun salutations in the garden or simply mobilising each joint once you’ve hopped out of bed. All options will reap the benefits. It aids mobilisation as blood flow increases and oxygen and nutrients find their way to the joints and organs. Exercise also prompts the release of serotonin – the happy hormone, improving mood and beginning the day with nothing but feel good vibes. I may be biased, but adding music and having a dance in the kitchen for 10mins before leaving the house might just be the best way to start your day. Give it a go and thank me later
5. Phone free 30…
We’re all aware of the negative impact phone usage has on our mental health. Previous research demonstrates reductions in depression and anxiety in studies of which participants limited their phone usage. Having said this, it’s a tough habit to stick to in a world that is so technology centred, so instead try and integrate a 30 minute phone free period to the start of your morning. We want to encourage those theta waves that inhabit our brain of a morning and offer relaxation and the stimulation of creativity. Disrupting these waves will switch the brain into attention mode too early on leading to ease of distraction throughout the day.
6. Hey Siri…play ‘Cheesy Hits’…
Open up your Spotify, make a new play list and add all your feel good songs. The cheesier the better. When you wake in the morning, or during your drive to work, hit play and let the benefits speak for themselves! Singing; advised. Dancing; a necessity (unless driving of course)!
While I understand everyone’s schedule is different and life doesn’t always go to plan, it’s important to prioritise your mental and physical wellness. Ensuring you start your day well, regardless of what happens after is of utmost important in a world that constantly moves at 100mph. More often than not, it will also change how you deal with any blips throughout the day.
We have work to attend, families to look after, responsibilities to fulfil, but most importantly we have a life to live. Don’t let it rush past. Do yourself the favour of preparing your mind and body for the day ahead so that you can manage time effectively and make room for the important stuff; creating memories.
Try out some of these tips and let us know if any in particular work for you.
Blog by Caitlin Nicholls – Level 2 Fitness Instructor