Better Mornings for Better Health
Set the tone for a healthy day first thing in the morning
With so many things on our to-do lists, it’s no wonder why we’re always go, go, go. For many of us, that means sleeping until the last possible second and rushing out the door to get started. But have you noticed that rushed mornings usually turn into chaotic days?
Next thing you know, it’s 2:00 and you’re grabbing the brownie on the counter at work for lunch. Fast forward to 6:00, you’re out an hour later than planned, stuck in traffic and too tired to go to the gym. Despite your best intentions, there go your plans to eat healthily and workout. Might as well have a few drinks and “start fresh” tomorrow... sound familiar?
Avoid this unwanted frustration and set yourself up for healthier choices all day long with a morning routine that allows you to mindfully approach the day. This doesn’t have to mean waking up at the crack of dawn — small but thoughtful changes can have a big impact.
Here are 10 thoughtful morning habits, starting from the time you set your alarm through your drive to work, that can significantly impact the tempo of your day and set you up for success.
1. SET YOUR ALARM TO A TIME THAT ALLOWS YOU TO DO THINGS THAT ARE IMPORTANT TO YOU:
Days get hectic quickly. Accomplishing tasks that are important to you first thing in the morning is the best way to ensure that they get done. Numbers two through 10 are all great examples of things to prioritize, along with personal hobbies that you never seem to have enough time for, such as reading, journaling, meditating or baking. Try carving out just an extra 10-20 minutes and see how much better (and more accomplished) you feel.
2. DITCH THE SNOOZE BUTTON:
I know. I was (at least) a double snoozer for most of my life. But of the thousands of times I’ve snoozed, there weren’t many times that I was generally happy that I did, or got any additional restful sleep from it. Getting out of bed immediately after your first alarm is a sure fire way to gain time in the morning. For some extra motivation, label your alarm with a morning mantra as a reminder that every day is a new chance to go out and make it a great one.
3. DRINK A FULL GLASS OF WARM LEMON WATER FIRST THING:
If you try one thing on this list, have this be the one. If you’re like most, you love to start your day with a cup of coffee. While coffee can have a lot of great health benefits, it is a diuretic and your body has been fasting all night long while sleeping. Before you have coffee, rehydrate and rejuvenate with a glass of warm lemon water. I could write a whole post on why (and probably will — stay tuned). For starters, it’s a great source of antioxidants and vitamin C, aids in digestion, reduces inflammation and promotes hydration; giving you a natural burst of energy much quicker than coffee will. After you’ve had lemon water, go ahead and have coffee, but keep the next suggestion in mind…
4. LIGHTEN UP YOUR COFFEE AND REDUCE THE QUANTITY:
When consumed in moderation (two to three eight-ounce cups per day) along with plenty of water, coffee can provide a great boost of energy, is high in antioxidants and can even lower the risk of chronic disease. But, added sugars and creamers can quickly take your coffee from healthy to dessert-in-a-mug. Gradually replace milk or cream with a plant-based milk alternative such as almond, pea or coconut milk and sugar with a dash of cinnamon or nutmeg. As you reduce the amount of sugar in your coffee, you will likely notice fewer cravings for sugar in general throughout the day.
5. GET YOUR HEART RATE UP:
Whether you have five minutes or two hours, getting your heart rate up first thing will elevate your energy level, mood and calorie burn for hours to come. Short on time? Fifteen or 20 minutes of high intensity interval training (HIIT) — i.e. short bursts of intense exercise followed by periods of rest — is all you need. YouTube has a ton of free HIIT workouts, including two of my favorites by Body Coach: 15 Minute 15 Moves HIIT and 20 Minute Intense Fat Burning HIIT. Not into intense or high-impact exercise? Walking, yoga, meditation and deep breathing are all great low-impact options to get your blood flowing and the day started on an active note.
6. GET OUTSIDE:
Spending time outdoors is one of the best ways to ease stress and decompress. Our bodies naturally increase the production of serotonin, our “feel good” hormone, while the natural light slows the production of melatonin; increasing alertness and making you feel more awake. Sip lemon water on your deck, water your garden or kill two birds with one stone and walk your dog or go for a run.
7. HAVE A SUBSTANTIAL BREAKFAST:
A healthy and balanced breakfast will kick-start your metabolism and provide sustained energy throughout the day. Aim to have breakfast at least 12 hours after your last meal to ignite your body’s fat burning and detox functions, and be sure to include a combination of healthy fats, complex carbs and high quality protein. My go-to breakfasts are my Superfood Green Smoothie Bowl and Power Oats recipes and both take less than five minutes to make.
8. PACK A HEALTHY LUNCH AND SNACKS:
Don’t let the brownie on the counter at work stand a chance. Bringing a healthy lunch and snacks to work is one of the best ways to stay on track with your health goals while saving time and money. Make extra chicken and veggies at dinner to put on top of a salad for lunch and keep a full stock of grab-and-go snack items handy, such a nut packs or RX Bars. You’re a lot less likely to grab unhealthy alternatives if you have healthy items within arms reach.
9. PACK YOUR GYM CLOTHES FOR YOUR WORKOUT (AND MAKE GETTING THERE A PRIORITY):
If you’re planning on exercising after work, don’t give yourself the chance of getting sidetracked by stopping home. Pack your clothes in the morning, change into them before leaving work and head straight to the gym. Also, be upfront with your manager and coworkers about recurring workout commitments that you want to get to, such as a 5:30 spin class on Thursdays. Knowing this upfront will help everyone to plan accordingly and increase the chances of you getting out the door on time.
10. MAKE YOUR COMMUTE ENJOYABLE:
This is one that I wish I embraced years ago (better late than never!). If you’re like me, traffic makes you crazy and can derail your entire morning. If you have flexibility in the time you can arrive to work, try timing your commute around peak traffic times. If that isn’t an option, find ways to make your commute more enjoyable. Listen to a podcast on something you find interesting (nutrition, fitness, politics, music, sports, you name it!) or call a family member and catch up. It’ll make the traffic more manageable and make you feel productive before the work day has even begun.
