Fit

5 Morning Rituals to Make You Happier and More Productive!

I’ll start by admitting that I’m not a morning person. I’ve always enjoyed hitting the snooze button and I highly doubt I’ll ever be a person to naturally jump out of bed full of energy. It’s just not in my DNA!

With that said, I’ve had the privilege to train, work with, and learn from some very successful people over the years and one common theme I have noticed is they all have a consistent and structured morning routine to start their days. I’ve recently been experimenting with some different morning rituals and wanted to share with you as I’ve noticed a significant increase in my energy, productivity, and overall happiness as a result. I want to be clear that each person needs to experiment with their own routines and find what works best for their specific situation, but I can attest that once you find the correct one it will be worth it and you will feel the difference!

I’ve listed my personal top 5 morning rituals and the best part is they are all easy to implement (if you make the deliberate effort to change, of course) and can all be completed in just 15 minutes each morning!

Start by incorporating one or two of these rituals into your routine and gradually add more as they become habits. I’ve listed these in order from waking up to leaving out the door, but don’t feel bound to follow in this exact order. Regardless, these will help to energize your mornings and set you up for a more productive and happier day. Who knows, you might even turn into a self made morning person!

#1 – Drink a Glass of Lemon Water (1 min) 

Set a glass of water next to your bed (preferably with lemon slices) and chug as soon as you wake up!

Benefits: 

  • Rehydrates your body after a long night of sleep. You sweat in your sleep (gross I know) so it’s important to fill your body with water to kick start your day
  • Reduces the feeling of hunger
  • The lemon provides vitamins and freshens up your breath

#2 – Meditate or Stretch (5 min) 

Whether you prefer yoga, stretching, or meditation, taking a few minutes to relax your body and mind before your busy day can pay off.

Benefits: 

  • Increases mental clarity
  • Increases body awareness and prevents injury
  • Simply feels good and energizes you!

#3 – Perform a Short HIIT Workout (5 min) 

You don’t need a lot of equipment or time to see the benefits of working out first thing in the morning. Be sure to try the 5 minute workout below that you can do at your house!

Benefits: 

  • Boosts metabolism and helps you burn more calories throughout the rest of the day
  • Improves mental clarity
  • Leads to better nutritional choices

5 Minute Morning Workout: Perform with body weight, complete each exercise as quickly as possible, limit time between exercises, complete 3 rounds.

  • 10 Squats
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Lunges

#4 – Take a Cold Shower (1 min) 

I know this sounds horrible (especially during the cold winter months) but if you can withstand a cold shower you will reap the rewards all day long. Start by only keeping the shower cold for a 10-20 seconds and increase the time as you adapt!

Benefits: 

  • Increases alertness. Your deep breathing response from the shock of the cold increases your oxygen intake and heart rate causing blood to rush to your entire body acting as a natural jolt of energy.
  • Reduces muscle soreness and help with recovery by increasing blood circulation.
  • Eases stress levels and can aid in relieving depression symptoms

#5 – Think About Your Goals and Mentally Plan Your Day (3 min) 

Take a few minutes while eating breakfast or driving into work to deliberately think about your day and what you want to accomplish. This will set your day up for success!

Benefits: 

  • Makes your day more efficient because you have a plan
  • Relieves stress
  • Keeps you focused on your goals and motivates you!

Hope you find these tips helpful and they provide you with increased energy and happiness each day!

In health,

Dave

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