Healthy Morning Rituals to Supercharge Your Mind, Body and Metabolism

sunrise women on beach

1. Wake up on Time

Pressing the snooze button, forsaking 10 more minutes of sleep for a rushed morning, a skipped breakfast and the added stress of getting the kids off to school and yourself to work on time, isn’t worth it. None of which is a good motivator for working out. We recommend making sure your alarm clock is effective. Are you more likely to get out of bed with a loud ringing or do you need a more gradual whistle? It’s really about finding what works for you and stick with it.

2. Stretch

You’d think after a long night’s sleep, that you would instantly feel refreshed and ready to take on the day. But even a good night’s rest can be tough on the body because of the positions we nod off in. Sleeping can stiffen the body, and stretching is the way to stimulate and loosen muscle tissues. So go ahead and get right into Child’s Pose stretch out your back. That in turn will increase blood flow and reduce stress and tension. Starting with the neck, shoulders, chest back, quads, hamstrings and calves.

3. Have a Glass of Hot Water

An upset gut can wreak havoc on energy levels. So take care of your digestive system with a glass of warm water. This morning habit increase the flow of digestive juices, helps to cleanse the body, and reset our pH balance, making us less acidic, which helps reduce the risk of disease. It my also give your metabolism that nudge it needs in the morning and help combat food craving.

4. Do Your Workouts in the Morning

The next time you exercise, take note of how you feel before and after. The post-workout glow isn’t just from your glistening (aka sweaty and flushed) skin. Being physically active gives you a huge energy boost. Another benefit of that early-bird gym sesh gets your heart pumping and the blood flowing, which will help you feel alert.

5. Eat an Iron-packed Breakfast

Breakfast is the most important meal of the day. There’s no doubt about that. But if it’s lacking in iron, you might be setting yourself up for failure energy-wise. It affects the amount of oxygen your body receives. So make sure your breakfast includes foods like eggs, green leafy vegetables, peanut butter, beans or fruits. And drink loads of water while you’re at it. Time says that the vitamin C will help with iron absorption.

6. Dress like you mean it 

Whether you work from home or do shifts, you still need to put on a ”work wardrobe” when you wake up. Wearing ”comfortable” clothes plays with your mind and your motivation – you will still think it’s relax time.

7. Calm down and meditate

A clear head will make you more focused and allow you to tackle all of your tasks for the day. You won’t get bogged down or make excuses if you’re thinking clearly. Take just five minutes in the morning to mediate. Don’t know how? Find a quiet place in your home, get comfortable and focus on your slow breath. Even just doing this for ten minutes every day will bring ”mental clarity, spiritual well-being and set the stage for the day.”

8. Read in Bed

To get a good night’s sleep, we know to keep technology out of the bed. The light from our phones and laptops can be too stimulating at night, and the stress from work can also keep us awake. Maybe it’s not such a bad thing to do when you wake up. Reading the news and checking emails are a good way to wake up your mind.

9. Don’t Sleep in on Weekends

Don’t mess up your schedule with lies that are too long on Saturday and Sunday. Keep to your schedule, even on weekends. You’ll be able to squeeze in that weekend workout, have a more productive day off and you’ll eventually stop dreading Monday’s.

10. Write Out Your Top 3 for the Day

If you lead a busy life chances are things fall through the cracks on a daily basis. To help stop this from happening, you should list the three things you really want to get done today, and above all else, make sure they get done. Once you establish that habit of getting the most important three things of the day done, you’ll be able to build up confidence and go for bigger and bigger things.