Can morning rituals make a huge impact on your performance during the day?
The answer is YES.
Check out the tips below for a new day full of energy and high productivity:
1. Drink a Glass of Warm Lemon Water
Drinking a glass of warm water with lemon first thing in the morning is an excellent way to get your body going. It’s like oil for the Tinman as it goes to work lubricating all of your different internal systems.
You want the water to be warm so that it’s not a shock to your system first thing in the morning. The lemon will help get your digestive system ready for the coming meals, and makes the water tastier. You can add a bit of honey to it as well if you want to cut down on some of the tartness.
2. Wake Up Earlier
This is priority one because in order to fit in a fantastic morning you’re going to need some extra time compared to your current routine.
The Ideal Time to Wake Up
Wake up in conjunction with circadian rhythms if possible. Civil twilight is a great time to wake up because there will be enough light to see, the birds are chirping, and you still have time to catch the sunrise if you’re keen. Since this time varies by the time of year, it may be more feasible during some seasons than others. Give yourself an hour and a half before you have to be out the door.
3. Scrape Your Tongue
Taking time to scrape your tongue is one- morning routine you won’t want to give up once you start it. It helps get rid of morning breath and also is in line with the rejuvenation process you need to do to make the transition from sleep to wakefulness each day.
As a bonus you’ll be able to taste your food better without the film that’s on your tongue even after brushing your teeth.
The Right Scraper
Some toothbrushes come with a built-in scraper on the back of the head. If yours doesn’t have one you’ll want to invest in one. You can find some that are literally just a plastic triangle-shaped scraper, and others that feature special bristles that are designed to get into the grooves of your tongue. You can also go with the type that is stainless steel and U-shaped to get the job done.
4. Do a Stretching Routine
Here’s a great 5 minutes stretch that you can do in the morning to wake your muscles up and get them ready for the day ahead. You should always modify any workout to your own abilities, and search until you find one that resonates with you.
You can also use this time to do a yoga routine, or an exercise routine if you feel so inclined or are trying to lose weight. However, if you currently aren’t exercising regularly we recommend starting off with just some morning stretches until that becomes a habit, and then transitioning into yoga and other exercises when you organically start to feel like you could do more than just stretch.
How Long Do I Have to Stretch?
When first starting out it doesn’t matter how long you stretch, just as long as you do it. If you only have a few minutes for it, just do a few minutes. You’ll find that as you develop the habit, you’ll end up stretching for longer periods of time, and it will naturally expand on its own without the need to force yourself to do it for a set time.
5. Rebound 100 Times
Rebounding on a mini-trampoline is the perfect morning exercise. It’s zero impact and perfect for any physical fitness level. You don’t even have to get any air on it for it to be effective. Just lightly bouncing on it is effective for stimulating lymph movement and drainage as well as helping your thyroid.
You can repeat this process a few times per day, whenever you feel like you need a pick-me-up. It helps keep you energized without the use of energy drinks or other sugary or caffeinated beverages.
Firms Up Your Whole Body
You’ll notice that when you first start bouncing you’re kind of going with the flow, but by the time you hit your 100th bounce your body has tightened up considerably, in a good way. This is working each muscle in your body, your leg muscles, core, and upper body. A great way to start the day, get your juices flowing, and just plain feel good!
6. Dry Brush Your Body
Dry brushing the body is an Ayurvedic practice that helps improve your circulation and slough off dead skin cells.
Brushing towards your heart is essential, and you’ll want to start at your extremities and work your way in, covering all of your parts before hopping in the shower.
Dry brushing will help leave your skin feeling smoother, and you’ll notice the difference after you’ve dried off. Apply a moisturizer afterward to retain that suppleness.
Which Brush to Use?
Choose a brush that is good at exfoliating, but not one that is so rough you don’t look forward to using it. A dry loofah or other brush designed to scrub the skin works best. You don’t want it to be too soft on your skin or it won’t do the job, but if you opt for a softer brush you can apply more pressure so that it works.
7. Listen to Uplifting Music or Audiobook
Starting your morning with music you find beautiful, or a book you find inspirational or motivational, is the perfect way to set yourself up for success. It can give you something to look forward to in the morning, and sets you up with the right mindset to greet the day.
You can adjust your music for the type of day you want to have, whether you need something that gets you pumped for an action-packed day, or something more soothing so you can handle a stressful day.
The mind is hungry for new tidbits of information it can go to work on, and you should feed it every day, the same way you feed your body.
Choosing the Right Audio
Whether you pick a group of songs or an audiobook that inspires you, is up to you. Choose your songs carefully, though, as they can get stuck in your head, and if this sort of thing drives you crazy you might be better off listening to a book.
8. Green Smoothie Time
Now that we’ve woken up with the sun, brushed our teeth and scraped our tongue, rehydrated, stretched, rebounded, dry brushed the skin, showered while listening to pleasing music, it’s time to nourish the body with a refreshing green smoothie.
The green part of the smoothie is what’s really going to help boost your energy levels this morning. That’s because it will likely be spinach, kale, or some other leafy green providing phytonutrients, fiber, and minerals. Set a timer for 30 minutes after you drink it and notice how much better you feel.
Finding A Great Green Smoothie Recipe
Check out our list of amazing healthy smoothie recipes and pick the one that sounds most appealing to your morning palate. Just about any non-green smoothie can be made green with the addition of spinach or kale.
9. Meditate for a Few Minutes
Right now you should be in a really happy place, a green smoothie coursing through your digestive system, and all of the helpful things you’ve done should all be having a cumulative effect. There’s no better time to sit and clear your mind for a few minutes.
There’s also no right way to meditate, so if you’ve tried specific methods and didn’t really like it, it’s time to develop your own personal style. Choose a position that you find comfortable, and decide if you’d like music or not. Just sitting and listening to the silence can be enough for most.
Why have just a Few Minutes?
You don’t need to go into a trance or spend an hour in the lotus position to meditate. You can get the benefits from just a few minutes and you’ll see a marked improvement in the upward trend your days start to take. We’re being intentionally vague here because “a few” can mean whatever it means to you, however you feel at the moment (or what the clock allows in the morning).
10. Smile at Yourself in the Mirror for 30 Seconds
This is a can’t-miss way to boost your self- esteem, and once you get into the habit you’ll wonder how you ever got along without it. It’s basically just a matter of designating some time as true “me time” and seeing a happy you reflected back in the mirror.
This works on a number of different levels, but at the core is the ability it gives you to talk right to the bigger part of yourself, the part that is running in the background and getting the important things done.
Make sure you’re smiling, it doesn’t have to be a big goofy grin, just the hint of a smile works like you’ve got some tricks up your sleeve and you’re ready to show the world what you can do. You’ll be surprised at the positive thoughts this exercise inspires.
What you’re doing here is basically checking in with yourself, giving yourself that look of determination that you’ll need to make it through the day and accomplish all of your goals. No matter what happens the rest of the day, you’ve at least said hello to that deeper part of yourself and given words of encouragement.
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