While the search for a healthy and productive lifestyle has massively increased in the latest years, in times of doom scrolling and constant bombarding of information, it can be sometimes tricky to pick which healthy habits to adhere to and which ones are a mere passing trend. Here we offer ten easy-to-follow steps to include in your morning routine, which can boost your productivity, energy levels, and consequently, the results you have in your personal and professional life.
- Start your day with a glass of water
The first thing you should do in the morning to become more energised is drink a full glass of water as soon as you wake up. You may be tempted to go straigh to the fridge to cure those hunger pains , but trust us when we say water must come first. This will help not only rehydrate your body but also prepare it for the day to come. This effect comes from the fact that the human brain is primarily made of water, and rehydrating it improves your sense of alertness and focus. Additionally, drinking a glass of water prevents the brain from presenting the psychological effects of overnight dehydration, such as fatigue and mood swings. Therefore, the habit of drinking a glass of water before even having coffee is shown to improve mood and energy levels.
- Wash your face with cold water
Besides the multiple aesthetic benefits of the cold water on the skin, such as puffiness reduction and tightened pores, washing your face with cold water in the morning also offers several benefits for your productivity and energy levels. This happens because the often freezing sensation of the cold water on the face has an invigorating effect, increasing the state of alertness and consequently, making you feel more awake. In other words, it stimulates nerve endings and triggers the sympathetic nervous system (your “fight or flight” system), increasing alertness. This can be a valuable tool for those days when you need to bravely combat a crippling urge to remain in bed.
It’s important to note that, while the water should be cold, it must not be cold, as it could potentially shock the skin or worsen preexisting conditions such as rosacea.
- Choose your face wash accordingly to your morning needs
The choice of which face wash to use may very well be the difference between feeling awake and ready for the day or feeling like a zombie in the hunt for another glass of coffee. This happens because not only do the properties and aesthetic benefits of the face wash play an important role in your morning routine, but their scent and perfume may be a source of sensorial refreshment, having mood-lifting effects and raising your energy levels. Therefore, products with elements such as rosemary, mint, eucalyptus and citrus can be helpful choices to become more energised within the first five minutes of your day.
- Energise your environment through aromatherapy.
Inhaling energising scents since the early moments in the day can increase mental clarity, alertness and productivity. Therefore, house sprays with scents such as peppermint and rosemary can be an easy and relatively cheap option to kickstart your day in your best mental shape. The reasoning behind this is that those scents stimulate brain activity, making you sharper and ready. As for the citrus scents, such as lemon, grapefruit and orange, they are known for increasing serotonin levels, making them a fine remedy for morning moods.
- Eat a nut
As simple as it may sound, the habit of eating some nuts every morning (keep your mind out of the gutter) can prove to be highly beneficial to your productivity. Almonds, as well as walnuts and hazelnuts, are rich in omega-3s, vitamin E and magnesium, elements which support mental clarity and cognitive function. It is known that ingesting even a single nut in the morning is already enough to signal nutrient availability to the brain and activate the digestive enzymes, which aid the transition from fasting (sleep) to alertness.
- Practice 1-5 minutes of meditation or breathwork
While modern life tends to be rushed and busy, it is important to take a few minutes in the early morning to do some inner work, whether it is in the form of meditation, breathwork or prayer. While it may seem like a luxury for the average 9-5 worker, this morning habit has proven benefits to the productivity and energy levels of those who practice it. Beyond simply clearing mental clutter and reducing mental noise, such habits train your brain to remain present, help in your decision-making skills, and reduce cortisol.
The practice of deep breathing, for instance, can create a natural state of wakeness by bringing oxygen-rich blood to the brain and muscles, which substances such as caffeine attempt to artificially mimic. And, unlike drinking several cups of coffee, you won’t have any side effects: though awake and ready, you will still feel calm and grounded. Remember: consistency is key, so do not worry if your everyday schedule doesn’t allow you to meditate for long periods a day! It is better if you do it for one minute every morning than not do it at all!
- Sunbathe for at least 5-10 minutes within 30 minutes of waking
Whether you go for a walk or sit in a sunny spot inside your apartment, it is highly beneficial to both your mental and physical health to catch sunlight directly on your skin within the first 30 minutes of waking up. The reason behind it is that the sunlight naturally increases your serotonin levels, which translates into increased mental clarity, productivity and, generally, good mood.
Additionally, the sunlight you get in the morning will directly reflect on your melatonin production at night, which correlates with increased sleep quality and raised energy levels in the subsequent day. Therefore, a simple walk around the block may prove to be just what you need to present the best version of yourself in both your professional and personal life.
- Do a light exercise
While oftentimes it may be difficult to find time to exercise in the mornings before kickstarting our busy work lives, some practices can be easily introduced into our morning routine. A short walk, stretch or a quick yoga or pilates routine can immensely help increase your energy levels during the day. Five to ten minutes of light exercise are proven to be enough to increase blood flow, endorphine production and oxygen delivery. Additionally, it helps shake off the sluggish feeling of sleep inertia and activates circulation, bringing oxygen to your brain and signalling it’s time to be alert. The increased blood flow triggers the release of dopamine and norepinephrine, which are essential for focus, motivation and productivity.
- Don’t open social media for the first 30-90 minutes of your day.
While we are all aware of how draining and soul-sucking social media can potentially be, we are easily seduced by the siren’s singing in the shapes of funny reels, sensationalist news or the newest, juiciest Hollywood gossip. Such is the appeal of those colourful, overstimulating apps; oftentimes they are the first thing most people see when they wake up in the morning, a loyal companion to the often lonely modern life. What most people don’t realise, though, is the physical effects social media has on our brains.
The overestimulation of social media clashes directly with the delicate alpha/theta state our brain isin upon waking up —ideal for creativity, calm, and reflection. Jumping straight into social media, emails or news floods your brain with dopamine and cortisol, which leads to decision fatigue, anxiety and scattered attention.
Delaying the time when you are going to open your social media will help preserve your mental focus and increase your willpower. It will not only set the tone for how your brain is going to work during the day, but also help conserve your mental bandwidth for what matters in life, such as work, plans and strategising how to accomplish your dreams. Even 30 minutes of tech-free time can boost creativity, help you plan your day with intention and improve your mood and motivation.
- End Your Morning Shower with 30–60 Seconds of Cold Water
While a warm shower can be relaxing and comforting, ending your morning shower with cold water can have significant effects on your energy levels and productivity. This happens because the shock your body will experience in the temperature change will boost your adrenaline and blood flow, making you feel instantly more awake and clear-minded. It will also increase your production of norepinephrine, a neurotransmitter that improves focus, attention, and mood. Besides the neurological effects, a cold shower may also provide physical advantages, as it may improve immune response and boost metabolism, helping with fat burning and overall vitality.