Let’s face it, morning time can be rough. It’s usually a fight against the alarm clock, followed by a fast-paced dance through the necessary routines to get us out the door. If we think of the morning as our starting point for the day, then it would do us good to start on a positive trajectory. The following is a short list of habits that can help you improve your health and clear the mind. After following this routine, I’ve started to look forward to my morning time.
Make a List the evening before
Lists are a great way to organize your day. I recently started writing my to-do list the evening before after years of writing them in the morning, and it has been one of the best morning changes I've made. By writing your list the evening before, you are able to remember more easily what tasks need to be accomplished, it helps you to turn off work-mode and relax for the rest of the night. When morning comes, you have no decisions to make and all you have to do is execute your list. Trust me, this will be a game-changer.
After a long night of sleep, your body will be dehydrated when you wake. Try to drink a full glass of water within the first 30 minutes of waking up. Most people don't realize how easy it is to become dehydrated. Dehydration can lead to many other health issues, such as headaches, lethargy and irritability. A hydrated body will be ready for the day, it will help stimulate your metabolism, help flush out toxins and reduce hunger cravings. For a little flavor and an extra weight loss boost, try adding some lemon or lime juice to your water.
Useful tip: Set yourself for success by placing a glass of water next to your bed before you go to sleep.
Ignore the phone
I'm willing to guess most of us wake up and immediately reach for our cell phone, and there's a good chance you'll be using your cell phone or computer all day long. We don't really give much thought to how this screen time is affecting our focus and energy levels. The blue light emitted by screens can negatively impact our hormone levels and affect our sleep patterns. When we use our devices, we are bombarded by information and stimulus, which scatters our attention and makes it harder to focus. Checking our phones gives us a dopamine release that can become addicting. If you do creative work, this can really take a toll on your ability to focus.
Practice giving yourself some time to ease into the day. Reflect on any dreams that may still be lingering in those fleeting moments. Mornings are also a great time to do any creative work or writing, before the chaos of email and social media distraction has begun.
Useful tip: Place your phone on the other side of the room, that way it’s not in arms reach when you wake up.
Awaken your body with movement
Give your body a bit of morning love by gifting yourself 5 to 20 minutes of any kind of movement that brings you joy. Either a walk to get some fresh air, some pushups to get your heart pumping or even a mindful stretching session. My personal favorite is laying flat on the ground to realign my upper and lower back, this not only helps minimize back pain, but it also allows me to have a moment to quiet my mind, meditate and calibrate my system. Getting the blood flowing in your body is not only healthy, but will make you more alert and release endorphins (happy hormones), setting you up for a positive day.
Eat Something (or not)
Eat or drink what works for your body. For me it varies, sometimes I start my day by drinking bone broth till lunch time and other times I’ll eat a high protein, moderate fat, low carb meal, it all depends on how I’m feeling and what I have planned for the day.
By starting my day with a low carb breakfast, I have less hunger cravings and more energy to get me going till lunch time. But, if you are not feeling like eating in the morning, no worries! You could either savor a cup of bone broth, or a delicious fat tea or fat coffee, which will provide the feeling of satiety and keep you energized without any sugar spikes. Or you could just drink water, tea or coffee (leave out the sweetener). As it turns out, by delaying your morning meal, your body will start to energize itself on your fat reserves, a plus for anyone looking to shed a few pounds. This way of eating is called intermittent fasting, and has many great benefits for our overall health.
Everyone is different, see what works for you!
- Two egg yolks and three egg whites blended with two handfuls of spinach, then scrambled in butter or ghee. Add sauerkraut and avocado on the side.
- Cup of bone broth (add ghee or another healthy fat if you’re feeling like an extra boost of energy)
- Crunch time? Grab a bag of salmon jerky for the road! High protein, low carb and super easy to eat. A great nourishing food for your body and brain.