The importance of morning habits goes far beyond just “starting the day right”. It is a daily ritual that shapes our internal state, mood and even our perception of the world. We often underestimate just how much of an impact mornings have – not only on our physical health, but also on our emotional health.
Why it’s important to cherish the first hours of the morning
When the day starts out hectic, irritating or information-intensive, it’s as if everything else is going wrong. On the contrary, a calm, conscious awakening allows you to feel in control of your life. It brings back a sense of stability and self-confidence. Morning time can become a moment of personal space – when you don’t have to explain anything to anyone, you don’t have to hurry, you can just be with yourself, breathe and adjust for the day.
Useful tips for starting the day right
- Waking up at the same time
One of the key factors for healthy sleep is the regularity of falling asleep and waking up. It helps regulate the circadian rhythm – the biological change of sleep and wakefulness states.
According to research published in the British medical journal Sleep Medicine Reviews, circadian rhythms are important for controlling body temperature, blood pressure, hormone release and brain activity.
Disruption of the biological clock can cause heart and vascular, respiratory and digestive diseases. Irregular wake-up times are also bad for your mood and psychological health.
Set a specific time for yourself to lie down and wake up each day. This will help your body to work on a regular schedule. You will feel more alert and relaxed.
- Morning exercise
After bedtime, take a few minutes to wake up your body. Do some light exercise to prepare for the new day. Various studies confirm the benefits of morning exercise, it helps to:
- improve circulation,
- reduce stress levels,
- build strength for the day,
- strengthen muscles and ligaments,
- stimulate metabolism.
The choice of exercises depends on individual needs and physical fitness. In any case, try to work all muscle groups. For example, you can start with neck bends. Then move on to shoulder, elbow and hand rotations. Then you can stretch your back and complete the exercise with squats.
- Measuring blood pressure
For people over 50 years of age, this habit is the most important. It helps to notice problems with the cardiovascular system at an early stage.
We recommend measuring your blood pressure (BP) every day in the morning and evening at the same time. It is easy to do this if you follow the rule about sleeping patterns. Such monitoring helps you to consult a doctor in time if your blood pressure is high or your heart rhythm is irregular
- Nutritious Breakfast
Breakfast gives the body energy to start working. There are different options for a healthy breakfast. Here are some of them:
- Scrambled eggs with vegetables. Eggs contain many vitamins and minerals. They keep you satiated for longer throughout the day. If fried foods are not recommended for you, you can boil an egg. Vegetables like tomatoes, spinach and peppers contain vitamins, antioxidants and fiber. They are good for blood vessels and bowel function.
- Oatmeal with berries. Can help reduce “harmful” cholesterol. It saturates the body with minerals and antioxidants, especially if you use red and blue berries (strawberries, raspberries, blueberries).
- Greek yogurt with nuts and fruit. Supplies the body with high-quality protein. It satisfies hunger well and maintains a feeling of satiety. Nuts and fruits are sources of healthy fats, fiber and vitamins.
- Drink a glass of water
Most people are thirsty after waking up. The best way to quench your thirst is with plain water. A glass of warm, clean water on an empty stomach turns on your digestive system and boosts your metabolism. It is also important to drink water regularly throughout the day.
- Smile and Laugh
Psychologists suggest finding a habit that makes you laugh or smile before you start your day. This could be chatting with your family over breakfast or calling a friend. If you have children, help them get ready for school and wish them a good mood.
You can have a little dance in the morning, fool around a bit. Some people like to watch a good documentary before work, such as an animal documentary.
Goal setting in the morning
Don’t confuse it with to-do planning. The goal for the day should be about how you feel. Sit in silence for a couple minutes, take a few deep breaths, and state your goal in one sentence. For example, you might say this, “today I want to feel comfortable and calm.” Then think about what you can do to accomplish this.
Sometimes the goal is expressed in one word, such as “gratitude.” Then do an exercise during the day: find at least 3 reasons to be grateful for. Following such a habit trains your brain to think positively, which means it is easier to solve problems, look at problems more broadly and not be afraid of difficulties.
What not to do in the morning
- Watching the news or short videos. Watching the news can stress you out all day. And short videos are more likely to overload the brain than help distract you. Better to meditate or read a pleasant book.
- Plan things to do. According to psychologists, starting the day with a to-do list causes stress and makes the brain panic. Planning is best done in the afternoon.
- Check email. This also takes a lot of energy and time, especially if your mail is clogged with a hundred unread emails.
- Start the morning with coffee. Caffeine tones the body and helps you wake up. However, the regular habit of drinking coffee for breakfast becomes addictive over time. The body gets used to external help and cannot perk up on its own. Also, caffeine can increase blood pressure and anxiety. Try not to drink strong tea and coffee before 10 am.
- Confront and make remarks. You should not start the morning with negativity and infect others with it. So with you for the whole day will remain a feeling of fatigue and anger.
If you need to discuss an unpleasant topic, postpone the conversation for lunch. You and your interlocutor will finally wake up and will be able to better control emotions.
Conclusion
Morning habits are not just a set of actions, but an important tool for taking care of ourselves. How we start the day has an impact on how we feel, our mood, and even the decisions we make. By building our morning rhythm consciously, we create a foundation for ourselves that helps us cope with everyday tasks and stresses more easily.
Health is made up of the little things: a glass of water on an empty stomach, a few movements of exercise, a smile, a goal said out loud. These simple actions are like the building blocks from which a calmer, more sustainable and harmonious life is built over time. And in this process, every morning is a new chance to start a little better than yesterday.
