Habits#7 – The early healthy morning routine that works for me !
‘In the morning a man walks with his whole body; in the evening, only with his legs.’ – Ralph Waldo Emerson
Whether you’re a morning person or a night owl, we all start our day at some point. And we all seem to start it differently.
Some of us check their mobile phone, check social media, others dive in to email, still others eat breakfast, exercise, or pack lunches for the kids. There’re a million different ways a morning could go.
The only thing that we know is that willpower is highest in the morning. So start strong !
I will share with you my morning routine i managed to transform as an habit and then automatism.
Set your target – what time would you like to wake up on a daily basis ?
As the Frenches say: “The world belongs to those that get up early.”
And honestly, if you’re not excited enough to wake up about the day you’ll have… It’s time to change things !
What’s most satisfying than waking up fresh, clear and ready to kick the day ?
Many succecssful people wake up very early (4-5am) because we achieve much more in the morning when our brain functions are fresh and we are not disturbed by daily activities (Email, coworkers, meeting, phone calls).
This helps to focus on what is important for the day and to have enough time to do a morning ritual !
The simple tip to wake up early is to do it step by steps. Your body won’t respond positively if you set your alarm at 5 instead of 7.30am ! You’ll be tired and discouraged to continue to wake up earlier..
However, you can put you alarm clock 15minutes before the first week, and again 15minutes the week after etc.. until your ‘wake-up’ target is reach.
Your body will follow and will get used to wake up earlier and it will be much easier for you to get out of the bed.
1. Brush your teeth and drink a full glass of water
The very first ting I do when I wake up is to go to the bathroom switch the light on, put water on my face and brush my teeth. I feel refreshed and it helps to take me out from my vegetative sleepy state instantly !
I then go to the kitchen and drink a Big glass of water and take Multi Vitamins (This way I don’t skip them). Why ?
> It Will Re-hydrate You: After seven or eight hours of sleep, your body becomes dehydrated. Drinking water upon waking helps increase the flow of oxygen, and aids in the production of muscle and blood cells
> It Will Jumpstart Your Metabolism: Drinking at least one large glass of water in the morning can boost your body’s metabolism by about 24%, which can aid in maintaining a healthy weight.
> Water Helps Your Body Flush Out Toxins: When you drink water in the morning before eating, you help to purify your colon, allowing easier nutriment absorption. Your kidneys also function better when you’re getting enough fluids.
> Your Brain Tissue is 76% Water: When you’re dehydrated, your brain is operating on low fuel. This can cause you to feel tired, drained, may lead to headaches, and you may even experience mood fluctuations.
> You’ll Stay Full Longer: Water helps to fill your stomach. Drinking a big glass of water in the morning, and before meals, can help you to eat less, and avoid over-eating. Drinking water in the morning before breakfast will leave you feeling full until lunch, and help you to avoid mid-day snacking.
2. Do a 5 minutes meditation
I find it healthy to start the day by cleaning my mind of all the work it has done during the night in order to start the day focused and with a positive mindset.
Just sit on a chair or on the floor and focusing on your breathe for 5 minutes will help you turning your mood into something positive.
3. 3 minutes Stretching
One of my goal is to be more ‘Flexible’ to feel better in my movements for daily activities and for my fitness performance. Including these 3 minutes stretching a day brought great
improvement in my flexibility so far :).
4. 7 minutes workout
Check my post on this 7 minutes workout !
I try at least to do the 7 minutes and sometimes twice (14 minutes) when I have time. Starting the day doing exercises is a great way to be awake and to feel good in your body.
I started in October 2016 and I really feel the benefit on my body shape and vitality.
5. Eat a good breakfast and check my e-mails and the news
I know that many people just can’t eat breakfast. However, this is the most important meal of the day that will give you all the energy you need until lunch time !
My breakfast is a mix of Plain Yogurt with banana, Goji berry, honey and protein powder
I take 2 minutes to review the emails i received overnight to know what will be the priority of the day and take 5 minutes to go through the main news and flag some relevant articles that I will read later during the day.
6. Read aloud a page or the ‘Little voice’ from Eileen Caddy
La Petite Voix : Méditations quotidiennes (French only)
365 pages, one per day, with a great text to motivate you and start the day with a positive mood :). Reading aloud stimulates your subconscious mind and anchor positive thoughts to start the day with the right foot ! This has a long term benefit on your mindset and as you know, a positive mindset brings a positive life !
I’ve been trying to find a monthly routine that fits my needs and goals for a while and finally got inspired by the simple steps explained in The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM)
I really recommend you to read this book to set-up your morning routine. Personally, I don’t do all steps but just adapt them to my needs and goals 🙂