Your morning often sets the tone for the rest of the day. Unfortunately, many people do it in a hurry, checking their email before getting out of bed or scrolling through social media when they are not fully awake.
Psychologists say the morning habits influence a person’s energy, focus, and mood. The following are five straightforward science-approved habits to jumpstart your day and make it more focused, sharper, and calmer:
1. Wake Up at the Same Time Every Day
Your body thrives on routine. Rising at the same time every day maintains your internal clock, leaving you more alert and in a better mood. According to the Sleep Foundation, regular wake-up times promote a strong circadian rhythm, or your body’s natural cycle of energy and alertness.
Also, try not to sleep for more than an hour or so on weekends. A Harvard Medical School study discovered that people who kept close to their regular sleep routine did better on memory and problem-solving tasks.
2. Don’t Grab Your Phone First Thing
While it might not sound that bad, waking up and checking your phone immediately plugs your brain into noise: texts, news updates, emails, and social media. Scientists at the University of London recently conducted a study showing that digital noise-induced multitasking can decrease your IQ level by up to 10 points.
Try to avoid using your device for at least 30 minutes in the morning. Allow your brain to wake up without plugging into the information chaos so soon.
3. Get Your Body Moving, Even for a Short While
It doesn’t take a heavy workout to get the benefits. Any movement at all gets your blood pumping and wakes you up. The Mayo Clinic reports, for example, that as little as 10 minutes of light exercise has you working more noticeably and makes you less exhausted for the whole day.
You might walk around the block, stretch, or do a morning yoga session. The Cleveland Clinic claims that morning exercise also reduces your cortisol—the stress hormone—so you often find yourself calmer and more awake afterward.
4. Eat a Breakfast That Fuels You
Your brain is powered by food energy, and a good breakfast will deliver it in a steady stream all day. Protein, fiber, and healthy fats are the best combinations to keep your blood sugar secure, according to Johns Hopkins Medicine.
Eggs, oats, yogurt, fruits, and nuts are nutritious examples of breakfasts, unlike those that offer you a sugar boost, which can cause your sugar to crash later in the day. A balanced breakfast has been shown by the National Institutes of Health to greatly increase someone’s memory and concentration output
5. Take Five Minutes to Plan Your Day
Planning for just five minutes can make a massive difference in your work hours. It streamlines your efforts and clears your mind’s clutter. The University of California, Los Angeles, reports that written planning can reduce stress hormones and enhance motivation.
It would be best if you considered being brief with your planning. For example, list the three work tasks that are crucial to you.
According to Forbes Coaches Council, high-achieving workers do not overextend their schedules with endless tasks. They focus on what is important to them. If you know from the start what you are getting in the morning, you react less and act more.
Start Your Day With Intention
A pleasant morning is not about a complex routine and expensive gadgets. It is important to be consistent; you must also be attentive. The first hour after waking can affect your thinking, work ethic, and stress management for the rest of the day.
