Building a Healthier Morning Routine

Your morning sets the tone for your entire day. A few mindful changes in your routine can boost your energy, improve your focus, and create a sense of calm that lasts until bedtime. Whether you're a busy parent, an entrepreneur, or someone looking to create more balance, crafting a morning routine that works for you is a game-changer.

Why Your Morning Routine Matters

A good morning routine isn’t just about ticking boxes; it’s about creating a solid foundation for physical and mental well-being. Studies show that consistent morning practices, like hydrating and moving your body, can improve mood, reduce stress, and even enhance productivity【1】【2】. Take The Miracle Morning movement inspired by the book by the same name written by Hal Elrod, or The 5 am Club. There’s a reason the most successful people around are so successful and have one key thing in common- a strong morning routine. But let's start with some practical steps.

Step 1: Start with Hydration

After a night’s sleep, your body wakes up dehydrated. Drinking a glass of water first thing in the morning can kick-start your metabolism, improve brain function, and help flush out toxins.

Pro Tip: Add a squeeze of lemon for a vitamin C boost and an alkalising effect on your body. Not a slice of lemon unless it's organic, as you don’t want to drink toxic chemicals or waxes from the skin.
Fun Fact: Drinking water in the morning can increase your metabolic rate by up to 30% for the next hour【3】.

Step 2: Move Your Body

You don’t need an intense workout to feel the benefits. Gentle stretching, yoga, or a brisk walk can help wake up your muscles, improve circulation, and release endorphins.

Quick Routine: Try 5-10 minutes of stretching or a light workout. Even dancing to your favourite song counts! If you can’t quite commit to that yet and work predominantly seated get yourself a large yoga ball and create movement while seated through the day and engage your core!
Research Says: Morning exercise has been linked to better mental clarity and improved energy levels throughout the day【4】.

Step 3: Fuel Your Body Right

Breakfast is often called the most important meal of the day, and for good reason. Choosing nutrient-dense foods can give you the energy and focus you need to tackle your day.

Healthy Ideas: Overnight gluten-free oats with coconut milk and some seeds/nuts, a veggie-packed protein smoothie, or scrambled eggs with spinach and avocado.
Avoid: Sugary cereals or pastries, which can lead to energy crashes and set you up for a rollercoaster of quick fixes and sugar spikes throughout the day.

Step 4: Set Your Mind

Mindfulness in the morning can make a significant difference. Whether it’s a quick meditation, journaling, or setting intentions for the day, these practices can help you feel grounded and focused.

Simple Practices: Spend 5 minutes listing three things you’re grateful for or set one positive goal for the day. Or try Kate Cockers' Everyday Positivity podcast in the mornings; it's usually under 5 minutes long.
Science-Backed Benefits: Gratitude journaling has been shown to reduce stress and improve overall happiness【5】.

Step 5: Limit Morning Tech Use

Jumping straight into emails or scrolling social media can drain your mental energy before the day even begins. Instead, try creating a tech-free zone for the first 30 minutes of your day.

Ideas to Try: Read a book, enjoy your breakfast mindfully, or engage in a hobby like drawing or writing. I try to read first thing to give myself a chance to open my creative brain.
Why It Works: Studies suggest that reducing screen time in the morning can lower stress levels and improve focus【6】.

Sample Morning Routine

Here’s an example of how you can combine these steps into a quick and effective morning routine:

7:00 AM: Drink a glass of lemon water.
7:10 AM: Spend 10 minutes stretching or walking.
7:20 AM: Prepare a healthy breakfast, like a smoothie or whole-grain toast with avocado.
7:40 AM: Write down one goal for the day and three things you’re grateful for.
8:00 AM: Start your work or family tasks, feeling refreshed and focused.

OR… join our FREE Be Well Miracle Morning at 6:30 am Monday to Friday for 30 minutes and embrace the SAVERS method as outlined in Hal Elrod's book while being guided by a Be Well Success Coach each morning. Silence, Affirmations, Visualisation, Exercise (a fun bop to a high vibe tune on our call), Reading, Scribing.

Tips for Sticking to Your Routine

Start Small: Don’t try to overhaul your entire morning in one go. Start with one or two changes and build from there.
Prepare the Night Before: Lay out workout clothes, prep your breakfast, or write down your morning intentions before bed.
Be Flexible: Life happens. If you miss a day, don’t stress, just pick up where you left off.

Transform Your Mornings, Transform Your Life

By dedicating just 20-30 minutes each morning to mindful practices, you can boost your energy, focus, and overall well-being. The key is to find what works for you and stay consistent. Small steps lead to big changes, so start today and make mornings the best part of your day.

Aislíng x

References

Harvard Business Review: The Science of Building Habits.
National Library of Medicine: The Benefits of Hydration on Cognitive Performance.
Journal of Clinical Endocrinology and Metabolism: Water-Induced Thermogenesis.
Mayo Clinic: The Role of Exercise in Stress Management.
Positive Psychology Journal: Gratitude Interventions and Their Effects on Well-being.
Psychology Today: The Impact of Screen Time on Stress Levels.