The choices that we make in the morning usually sets up our day or even an entire week. When we think of an early bird, we usually imagine someone who’s naturally inclined to be energetic throughout the day. The truth is that the concept of early birds don’t exist, but healthy habits do. By following these step, anybody can get on the right foot in developing healthy habits in the morning.
1. Develop Early Sleeping Habits
Before the day even starts, it’s important to get an average of 6 to 8 hours of sleep every night. Studies have shown that individuals who sleep less then 6 hours were at higher risk for obesity, heart disease and diabetes. It’s best to sleep at the same time and wake up at the same time too. Set your clock to sleeping at a scheduled time. For instance, you may decide to sleep at 10pm or 11pm, and wake up at 7am everyday in the morning. Your circadian rhythm will begin to adjust to your sleeping habits, and you will gradually feel more awake and alert throughout the day.
2. Listen to Your Favorite Music
Music has that magical power to bring us into tapping our feet and humming to the sounds of our favorite tunes. It can also be an amazing alarm clock to wake up to every morning. I recommend upbeat and fast-paced songs that would make you feel pumped to tackle on a new day. For those who prefer a quite morning, I recommend softer music such as meditation or classical songs.
3. Take a Brief Walk
Our bodies are naturally inclined to wake up in natural light. Taking a 15 minute walk outside in the sunlight can dramatically improve your mood. Morning light has shown to keep our circadian rhythm on track by alerting our brain to gradually wake up. Exposure to natural light has also plays an important part in creating a hormone called melatonin, which allows us to have a long and restful sleep.
4. Eat a Healthy Breakfast
For better or for worse, skipping breakfast can happen when one is rushing out the door. While going through the hustle and bustle of our morning, it’s easy to miss out on the most important meal of the day – breakfast. According to NCBI, researchers has discovered that students who eat breakfast perform cognitively better in school. For adults, eating breakfast has shown to increase productivity, concentration, and mood.
So what foods are on the breakfast to-do list? I recommend low-sugar, no or low fat milk, and high fiber cereal. Even better are meals with a combination of fiber, proteins and healthy carbohydrates. When making a smoothie bow, try topping them with oatmeal mixed in with berries, walnuts, raisins, and sunflower seeds. Here are some of my smoothie bowl ideas you can try out.
5. Set Your Morning Schedule
The more organized your time in the morning, the better you’re off to a productive day. Take 5 mins of your time by jotting down any tasks you would like to get done in school or at work. At Modern Inventive, I write about several tips on how you can get started in increasing your productivity.
Lastly, be consistent. When you realize that your day is going off to a great start, you’ll feel more likely to repeat the same healthy habits. Overtime, some of these habits will be a major part of your lifestyle. The last thing you want to do is to break the chain of your hard work by falling back to old habits. The key is to do what feels right to you.
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