Ever notice how the very first few moments of your morning can set the stage for whether it’s going to be a good day? Start the day with a minty mouth and a calm state of mind and you can take on anything; those days when you’re fumbling out the door and forgot to put the lid on your travel mug, on the other hand, can make you feel off-kilter till bedtime.
This is why we all need a morning wellness routine, according to Michael A. Smith, MD. “Not only will your morning routine dictate how your day goes, but it will also set the stage for how you spend your golden years,” added Dr. Smith, who is Life Extension’s Director of Education. “Establishing a wellness routine is about developing sustainable, flexible and consistent habits that will set you up for success in your day and overall quality of life.”
While a morning routine will include certain non-negotiables like hygiene and getting dressed, or prioritizing foundational nutrition with a multivitamin, it should also be structured to include activities that promote:
So how do you get started? Dr. Smith was happy to give us the lowdown on building a minute-by-minute morning wellness routine that helps you find balance and bring structure to the day ahead.
Before we get into the nitty-gritty of structuring your morning to include more wellness rituals, let’s first talk about your options. According to Dr. Smith, the following habits are worth working into your morning—though you might not be able to do all of them and still catch the commuter train!
“Great morning routines don’t require long hours of complicated activities, nor should they feel like a to-do list of boxes you have to check every morning. Rather, an efficient morning routine will adapt to your schedule and inspire you to start your day on a positive note.”
So, what does a morning routine look like when you’ve added these habits? Peek below for a snapshot of an ideal morning routine.
Mapping out an action plan for a morning routine will look different for everyone, Dr. Smith explained. But everyone has 30 minutes to prioritize wellness in the morning, he added.
Here’s a snapshot of what a 30-minute morning wellness routine can look like. You can tailor it to fit the time you have available.
It’s okay if you skip a few habits on busy mornings, Dr. Smith added. Remember: It’s not about filling your morning with all the wellness habits you can think of; rather, it’s about choosing practices that will help you stay calm, energized, and ready for the day ahead.
Picking the perfect daily habits to build your ideal morning ritual sounds well and good, but how do you land on a routine that will last? Dr. Smith recommends following these prompts to determine what to include in a healthy morning routine:
• Do breathwork when you get out of bed
• Say your affirmations after dropping your kids off at school
• Fit in a quick stretch or two while your coffee is brewing
• Do breathwork when you get out of bed
• Say your affirmations after dropping your kids off at school
• Fit in a quick stretch or two while your coffee is brewing
You don’t need to whip up elaborate meals to get enough protein and fiber for breakfast, Dr. Smith said. Simple nutrient-rich meals that support digestion, help balance healthy blood sugar levels and keep you feeling full should be the priority. Egg bites, overnight oats, and protein smoothies are excellent choices to nourish yourself and save time in the morning.
Absolutely! Dr. Smith recommends these five wellness staples as a must in everyone’s wellness routine:
You can also choose niche supplements like ashwagandha for stress management, depending upon your unique needs. Think of stress support supplements as a complement to the routine you’re building, helping you keep an even keel as you tackle your day, noted Dr. Smith.
To get going when you wake up, add some movement (even if it’s just stretching) to your morning routine. If you don’t have time for a full-fledged workout with cardio and resistance training, taking a few minutes for a few quick yoga poses, squats or even a little dancing can positively impact your health (and day!). According to Dr. Smith, these activities help nourish muscles, tissues and organs with fresh oxygenated blood, energize your body and balance sleep-wake patterns.
Your morning ritual can last anywhere from five minutes to over an hour, depending on how much time you have, Dr. Smith said. Because not every morning will look the same, stay flexible and adjust as time allows. Remember, the objective of a morning routine is to add positivity and productivity to your day, not to overwhelm you.
Life has its ups, downs, ins and outs, and your healthy morning habits should pivot along with them.
Source: Life Extension Wellness
