Your morning often sets the tone for the rest of the day. Unfortunately, many people rush through their morning routines, checking their email before getting out of bed or scrolling through social media before they are 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. By waking up at the same time every day, you maintain a steady internal clock and enhance your alertness and mood. Routine wake-up times support a healthy circadian rhythm, your body’s internal schedule of energy and alertness, according to the Sleep Foundation.
And don’t sleep more than an hour or so on weekends. One study by Harvard Medical School found that those who stuck closely to their sleep routine actually performed better in memory and problem-solving tasks, promoting routines.
2. Don’t Grab Your Phone First Thing
Waking up and immediately checking your phone plugs your brain directly into noise. Texts, news alerts, emails, and social media all vie for attention. In fact, researchers at the University College of London recently concluded that online noise-induced multitasking can lower your IQ by as much as 10 points.
Spend at least 30 minutes in the morning. Try to stay off your device for at least half an hour every morning. Let your brain wake up without immediately plugging into the information chaos, which is one example of how to start your day with better focus.
3. Get Your Body Moving, Even for a Short While
You don’t need a heavy workout to experience the benefits when it comes to creating morning habits for better focus. Every twitch will start your blood moving and wake you up. The Mayo Clinic notes, for instance, that 10 minutes of light exercise gets you even more—you’re less exhausted for the entire day.
You may take a stroll around the block, stretch, or have a morning yoga practice. The Cleveland Clinic notes that morning exercise also lowers your cortisol, the stress hormone, so you’re left feeling a lot calmer and more awake, which are science-backed morning habits to keep you focused.
4. Eat a Breakfast That Fuels You
Your brain is powered by food energy, and a nutritious 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. The National Institutes of Health has shown that a balanced breakfast significantly enhances memory and concentration, in line with psychologist-recommended morning habits.
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; this is a practical way to start your day with better focus.
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.
