Want to get off to a great start every day?
Are you the type of person who struggles to get through everything that needs to be done in the day? Maybe you have difficulty with prioritizing or executive function, or you feel sluggish and drowsy instead of raring to go in the morning. Every person is different, and as such will need to do the things that work best for them for maximum health and efficiency.
Let’s take a look at some of the things you can do in order to start your day off right. This isn’t a specific routine for you to follow, but is rather a list of suggestions that you can use as a guideline. This way, you can adapt it to suit your own needs and abilities without feeling that you’re somehow missing the mark.
1. Get to know your personal rhythms.
No two people will have the same circadian rhythms, nor will they have the same energy or concentration levels over the course of a day. As a result, there’s no “one-size-fits-all” approach for everyone. If we all tried the same protocol, some would thrive doing so, some would be frustrated, and others wouldn’t be able to take part in it at all.
I’ll use my partner and myself as an example here because we’ve learned a lot from firsthand experience.
I’m the type of person who has a lot of energy first thing in the morning as well as late at night, but I’ll go through a period of sleepiness and low energy in the early to midafternoon. In contrast, she’s slow to wake up in the morning, but when I’m feeling drowsy is when she has the most energy.
As such, we wake at different times (dawn for me, 9am for her) and adapt our work and exercise schedules to suit our individual needs. We work together when we have overlapping energy bursts, and do our own thing otherwise.
She’ll work on courses while I’m working out, and vice versa, and so on. If we both tried to adhere to the same schedule, we’d be grumpy and snappish at each other instead of supportive and jovial.
Just because someone else leaps out of bed at 5 am and runs a few miles before diving into their 10-hour workday doesn’t mean that you’re somehow slacking off if you don’t do the same. That’s their life, with their rhythms, and their energy level. Find yours instead, and work with those.
2. Begin the day with gratitude and positivity.
This may be difficult if you’re often startled awake by alarms or the alarm-like shrieks of small children, but try to train yourself so that the first tangible thought you have when you wake is one of appreciation and joy. It may be especially difficult for you to do this if you’re struggling with myriad health or emotional issues, but there’s always something to be grateful for.
For instance, if your pet wakes you by jumping on the bed, stop for a moment and think about how much you appreciate having this wonderful being in your life and that it loves you enough to be joyful about your existence every day.
Similarly, if you’re having difficulty thinking about anything positive that may happen that day—maybe because you know you’re going to be mired in stress at work or school—consider how amazing your morning smoothie or cup of coffee is going to be.
Then, once you’ve poured it, be sure to appreciate and savor its flavor, temperature, and texture instead of belting it down and running out the door.
By starting the day off with gratitude, you’re essentially setting the tone for the rest of how that day will unfold. Soon, you’ll realize just how much you have to be grateful for on the daily.
Additionally, be conscious of the narrative you set with your thoughts and words. For example, if you’re feeling frustrated or achy because you aren’t at the fitness level you’re aiming for, or you’ve been ill and still don’t feel right, focus on the forward momentum.
Instead of “I feel sick,” aim for “I am healing.” Rather than thinking “I’m not strong or fit enough,” aim for “I am growing stronger and healthier by the day.”
3. Stretch.
This doesn’t imply that you should roll out of bed and immediately dive into a full Iyengar yoga session (unless that’s your thing, in which case go for it), but rather suggests that you take a few minutes to stretch out the knots and kinks you may have developed during the night.
When we’re dealing with various types of stress, it usually manifests in the body. While we may be conscious of it during the day and take action to alleviate it, our bodies do their own thing at night.
As a result, you may wake up with a sore jaw or neck from clenching your teeth, have your shoulders up by your ears, maybe have tightness at the back of your legs from scrunching into a fetal position all night, or generally just feel taut and achy.
As such, spending a few minutes stretching can help to encourage blood flow to all your wound-up bits so they relax, and you can get your day started without hobbling around and cursing.
You can do this in bed by having a big old stretch before doing literally anything else. Reach out with your hands and feet and try to lengthen your limbs as much as possible. Then do whatever stretches you feel your body needs.
If you’re accustomed to rolling out of bed and hitting the ground running to get to work or school on time, you’ll need to adjust your waking schedule to allot time for stretching. It may be annoying to have to wake a bit earlier, but the investment is well worth it.
As an addendum, if you aren’t able-bodied or have difficulty with mobility, then focus on stretching your mind instead. Spend a few minutes learning some new words in a language-learning app, or write your dreams out in a journal kept by your bedside. Simply put, adapt your morning routine to what you’re capable of and comfortable with.
4. Leave your electronic devices where they are.
Countless people reach for their phones or tablets the moment they crack their eyes open, much to their detriment. Instead of easing into the day with natural light and their own thoughts, they’re instantly accosted by blue light wavelengths, stories about how horrible things are around the world, incessant demands on their attention from a dozen social media apps, and obnoxious ads.
Unless you’re keeping tabs on a sickly relative or are awaiting urgent direction from your employer, leave your phone where it is. Don’t turn on any computers, but instead let your eyes bask in the natural beauty of the world around you.
In fact, if there’s an outside space nearby where you won’t be screamed at by seagulls or vagrants, go out into the sunshine. Even if it’s chilly out, wrap yourself in a blanket and get a moment of fresh air. Look out over the landscape or city view, depending on where you are, and try to find a few things that bring you joy.
Is there new street art to look at? Are there birds singing nearby? If you can see water, watch the glint of light dancing over its surface. Find something beautiful to look at instead of subjecting yourself to the world’s stress and misery the moment you wake up.
If you find that you’re so accustomed to reaching for your phone first thing in the morning that it’s difficult to break that habit, set it to charge overnight in another room. This way, when you wake up all drowsy and cozy-like, you’ll be hesitant to leave your “bed nest” to go retrieve your phone. Instead, you can focus on the other tips below.
5. Set your intentions.
One thing that my partner and I both do first thing in the morning is make a list of everything we’d like to achieve that day.
This list doesn’t need to be long: in fact, it should reflect the amount of energy you feel that you have to expend. I’ve mentioned this approach in other articles, but I’ll repeat that putting three things on your list is a great technique. These can include:
— One responsibility (something that has to be done)
— One co-operative task (could be work, home, or family related)
— One item of self-care (showering, exercise, journaling, etc.)
Having just three things to complete on a given day is manageable and will make you feel great and accomplished as you’ve ticked them off your list. In fact, depending on the day, you may get all of that sorted out by 10am. You can decide how you’d like the rest of the day to unfold while adding another item or two to that list if you wish.
The key here is to ensure that you’re accomplishing something within reach, without draining yourself too much. This approach is especially important for people living with chronic conditions who don’t have a lot of energy to draw from and are often hard on themselves about thinking that they don’t do “enough.”
It’s okay if your “to-do” list doesn’t look the same as your partner’s, friend’s, or co-worker’s. We all have different capabilities and do the tasks we’re best able to do with what we have to work with.
6. Crank up some music.
Music has a massive impact on our moods, and listening to music that invigorates and inspires us can help to get every day started on a high note.
As per usual, there’s no one-size-fits-all playlist that’ll work for everyone here, since every single person I know has unique musical preferences. The key is to create a playlist (or several) that are full of music that puts a spring in your step and a smile on your face.
What kind of music makes you feel happy and optimistic? Do these tunes fill you with energy? Even if they don’t seem to work together because they’re of different genres, that’s okay! You’re not crafting a DJ set to impress other people. You’re cultivating a musical buffet that’ll get your butt shaking happily as you get ready to tackle whatever the day has to offer you.
One thing to keep in mind, however, is the need to be courteous toward others around you. Whether you have a partner or roommates, or if you’re in an apartment with thin walls, it’s important not to drive anyone else mad with your song choices.
If you wake up earlier than everyone else, enjoy your tunes with some headphones on. That said, if you live alone in a detached house, feel free to crank whatever you love to your heart’s content.
7. Choose a self-care routine that works best for you.
One person’s self-care habits will be another’s nightmare. So once again, this is a question of adapting the day’s routine to suit your own personal needs and preferences.
If you like to shower in the morning, get yourself the products that make you feel your best, and keep them well stocked. Scent has an incredibly powerful effect on our emotions and overall psyches, so choosing products that invigorate or soothe you (depending on your preferences) can also help to set the tone for the day.
Whether you like to keep your routine simple or you prefer to make it complex and ritualistic is up to you. A lot will depend on what the rest of your day will look like (e.g., if you work from home rather than at an office, or if your day will involve child- or healthcare versus a lot of driving).
Adapt your routine to your individual needs and wants, but make sure you care for yourself with love and positivity.
You may not be entirely happy with your appearance at the moment, but this is what you have to work with today. Your body is a vessel that allows you to do amazing things, so try to honor it with respect and love, even if it isn’t what you’d prefer.
We all have aspects of ourselves that we don’t adore, but we can accept ourselves and nurture what we have as best we can.
8. Nourish yourself with both nutrients and joy.
There’s an old saying that breakfast is the most important meal of the day, and that holds a lot of truth. What you eat at the beginning of your day will provide a burst of nutrition to your system, which was in a state of torpor while you were asleep. Furthermore, it’ll give you the energy and clarity you need to get on with the rest of your day.
When it comes to what you eat, however, this will once again depend entirely on the individual. Different people thrive with different nutrients depending on their bodies’ personal needs, hormone levels, and even their preferences.
As a result, forcing yourself to eat something you hate because you think it’s good for you may offer some great nutrients, but it will leave you feeling upset and resentful for hours.
Determine which foods make you feel healthiest and happiest, and try to start your day off with those. If you’re stuck on trying to figure that out, you can always consult with a nutritionist who can do a profile of your body’s unique needs.
Some people don’t do well with cold foods or drinks first thing in the morning, so the smoothie that makes their partner feel great will instead make them feel sluggish or anxious. Similarly, the high-carb breakfast that makes one person want to nap will energize another.
Remember that there are no “bad” foods, merely different kinds. Any food can be beneficial or harmful, depending on quantity and frequency. Aim for foods and drinks that are nutrient-dense and nourishing but also delicious and comforting. With a great breakfast that gets your toes curling, your day automatically gets off to an amazing start.
Additionally, try to avoid distracting yourself while you’re eating. Be present and mindful about each bite, rather than wolfing down your breakfast while scrolling on your phone or watching TV.
9. Spend a few moments with someone you love.
If you live with a partner, children, or animal companions, be sure to spend some quality time with them every morning. Maybe eat breakfast with your spouse, help the kids get ready for their day, take the dog for a walk, chat with your parrot, and so on.
