Creating a healthy morning routine is an important step in maintaining and establishing control over your mental state of mind. When you feel like life is just too overwhelming and you're struggling on a starting point, or don't know where to begin, bring it back down to basics and just start by mastering your morning routine. Here's a guide on how to perform a health audit:
1. Wake up at a consistent time: Try to wake up at the same time every day, even on weekends. This consistency helps regulate your body's natural sleep-wake cycle and promotes better mental health.
Added Tip: Start small and work your way up
When taking the stairs we don't jump the entire staircase, we take it one step at a time. If you are feeling ambitious double up two steps at a time.
2. Hydrate: Drinking water first thing in the morning helps to rehydrate your body after a night of sleep. Aim to drink at least 8 ounces of water as soon as you wake up.
Added Tip: Don't like water? Neither do I! Try using zero-calorie water flavoring
Try and stay away from pop & juices. Switch to flavored carbonated water to replace pop. Switch to zero-calorie water flavoring to eliminate sugary juices. Everyone requires a DIFFERENT amount of water intake, the best way to determine if you are drinking enough is to check your urine for clarity. When your urine is clear, you have drank enough water for the day.
3. Meditate: Meditation is a powerful tool for reducing stress and anxiety. Find a quiet spot where you won't be disturbed and try to meditate for at least 5-10 minutes.
Added Tip: If you do not currently meditate you must first create the habit, start for 5 minutes/Day for 21 Days
Once you've created the habit, 10 minutes/Day is enough to reduce stress. If you are looking to increase mental focus, calmness, and increase concentration aim for a minimum of 30/Day - BABY STEPS ARE KEY TO SUCCESS
4. Stretch: Gentle stretching can help wake up your body and prepare it for the day ahead. You can try simple yoga poses or just stretch your arms, legs, and back.
Added Tip: If you do not currently do morning stretches you must first create the habit, start with 5 body stretches for 1min/Each for 21 Day
Stretching for 20-30min/Day activates your brain and body to get started for the day. It helps trigger and support your energy levels. It is a great preventative to feeling lethargic and tired.
5. Eat a healthy breakfast: Eating a nutritious breakfast can help regulate your blood sugar and boost your mood. Try to include protein, healthy fats, and complex carbohydrates in your breakfast to keep you feeling full and energized.
Added Tip: It's ok to eat healthy carbs and have them in your daily diet
Reserve your carb intake early on in the morning to allow your body to burn the calories, remember that at the end of the day, your body is getting ready to shut down and is not going to want to work to burn off calories
6. Practice gratitude: Take a few minutes to reflect on what you're grateful for. This can help shift your mindset to a more positive one and reduce feelings of stress and anxiety.
Added Tip: When you are facing your darkest of days it may seem hard to find gratitude
If you have food for today, clothes on your back, a roof over your head, and a place to sleep, then you are richer than 75 % of people in this world.
7. Set intentions for the day: Take a few minutes to plan out your day and set intentions for what you want to accomplish. This can help you stay focused and motivated throughout the day.
8. Get outside: Spend some time in nature if possible, even if it's just a short walk around the block. Exposure to natural light and fresh air can help boost your mood and reduce symptoms of depression and anxiety.
Remember, everyone's morning routine will look different, so it's important to find what works for you and stick with it. By starting your day with healthy habits, you can set yourself up for a more positive and productive day ahead.
*KEEP A JOURNAL
By Your GOAL Digger Coach
Lourdes Fernandez
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