Do you have a morning routine? Or do you grab breakfast and run out the door before you’re late for work? Having a solid morning routine or morning ritual is important for both wellness and productivity.
Other cultures have specific morning routines. This might be related to food or drink, whether it’s a full English breakfast or a Japanese tea ceremony. In Brazil, it’s strong coffee, cheese bread, and a morning jog. In Sweden, it’s fika coffee and socialization, as well as artificial light therapy to help them get through those dark Scandinavian winters. Ayurvedic meditation and yoga are also part of the morning for many people.
So, how do you generate a balanced morning routine? Here are some things to consider:
Mindfulness Practices
Meditation and journaling can help you center your day and remember what is important. Use guided meditations specifically designed to help you start the day right and motivate yourself. This morning meditation from Sworkit is perfect. Make sure to include gratitude for everything that is good in your life to lift your mood and shake off sleep.
Physical Activity
Physical activity is the best counter to sleep inertia…that feeling of being sluggish that can last as long as 30 minutes after you crawl out of bed. For some people that may mean more intense exercise, but many people don’t have time. Stretching or yoga can be just as valuable and can fit into your workday routine. The amount and type of activity you need, though, is highly personal. Sworkit offers these morning stretch and morning yoga flow routines to help you start the day right.
Nutritious Breakfast
Skipping breakfast can be bad for you, especially your heart. It can actually cause weight gain and increase your risk of many ailments, including heart disease. Choose foods that give energy such as fresh fruit, vegetables, or oats…porridge is a tradition for a reason. Eat whole-grain cereal and avoid heavily-sugared products that can easily push you over your recommended sugar limit right at the start of the day. You don’t need to do a full meal, but avoid having breakfast be just a danish or another light pastry.
Drink water as well as, or instead, of coffee. It’s common to start the day a little bit dehydrated. Another option is a vegetable-based smoothie. This is a great way to get vegetables for breakfast without feeling as if you’re eating vegetables for breakfast.
Adaptable and Flexible
Your morning routine should take into account your chronotype. Don’t listen to people who say that it’s always healthier to get up early. Night owls may be best off with a very short and simple morning routine so they can sleep a little bit later. Early birds, on the other hand, might find the morning is a great time for personal creative projects or a long run. As you age, your chronotype tends to shift earlier in the day…older people typically sleep and rise earlier than younger ones, and teenagers are natural night owls.
Take into account your preferences and even the time of year. That morning run that works well in the summer might be unpleasant, or even dangerous, in the middle of winter. Consider exercising indoors instead or taking up a winter activity such as snowshoeing. However, try to keep your morning routine the same on weekends if possible. Sleeping in on the weekends may appeal, but it tends to result in poorer sleep quality in general.
Experiment with different elements. Look for a personal routine that supports well-being and helps you stay healthy, productive, and alert. Sworkit Health can help with our simplified total well-being solution that includes physical activity, mindfulness, and nutrition.
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