7 Amazing Morning Habits to Try Right Now

From my personal experience, I can tell you that until you understand and realize how important it is to start your day right, and how much it affects your mood and emotional state for the rest of the day, mastering these morning habits will be difficult, and you will not get any positive results. Therefore, motivation is necessary. This is what gives you the strength to move forward and get better.

Tip: don’t be hard on yourself and don’t chase perfection. It is very important not to drive yourself into a framework and not stress about the fact that you do not succeed right away. Start with one or two habits, stick to them, and then move on to the next step. In this way, you minimize psychological pressure, and at the same time, at the end of each day, you will feel satisfied that you did something right. And in this way, you will gradually form the best version of yourself. And, of course, a healthier version of yourself. 🙂

Remember, the journey of a thousand miles begins with a single step (Lao Tzu). This is one of my favorite quotes that inspires and motivates me. And I want to share it with you, my friends.

I will share with you my healthy morning habits that you can incorporate into your morning routine as well. Don’t forget to listen to yourself too. And make time for yourself. Ask yourself: «How do I want to spend my morning?”

So, here are some simple things you should do every morning if you want to start your day on a healthy note.

1. Don’t snooze the alarm clock in the morning

I know, waking up in the morning in the modern rhythm of life is not an easy task. And most people want to postpone the moment of waking up by pushing the snooze button. For a long time, I snoozed the alarm clock every morning at least 3-4 times. Until I researched this question and gave up this destructive habit.

Why it is harmful to snooze the alarm clock?

Regularly pushing back the moment of awakening for a few minutes, you can harm your health. According to some hypotheses, short periods of naps after the end of a night’s sleep mislead the brain, activating the production of melatonin, the sleep hormone. As a result, instead of cheerfulness, you will feel even more tired and drowsy during the day.

Another conclusion was reached by neuroscientists from the University of Notre Dame in Indiana (1). The habit of snoozing the alarm in the morning is not as harmless as it seems. People in this way help themselves to wake up, but at the same time make the body experience stress several times.

“The Miracle Morning” by Hal Elrod

According to Hal Elrod, every time you hit the snooze button, you’re in a state of resistance to your day, to your life, and to waking up and creating the life you say you want. When the alarm clock goes off, and we hit the snooze button (the easy thing), most people mistakenly assume that this action is only affecting that moment. The reality is that this type of action is programming our subconscious mind with the instructions that it is okay for us to not follow through with the things we intended to do. (“The Miracle Morning”).

Tips how to easy get up in the morning

Do you still want to push the snooze button on your alarm clock? Don’t think so. Now let’s see how to make waking up in the morning easier. Put the alarm clock (phone) away from the bed and immediately after waking up, go brush your teeth. In these moments, you give the body time to recover a little.

It is especially difficult to get up in the morning in winter when it is dark and cold outside. With this, a light alarm clock will help, which will adjust the natural light for you for a gradual awakening. The easiest way is to install a smart alarm clock on your smartphone. In the app stores, you can find many free services that will wake you up in the morning.

2. Drink a glass of warm water (with lemon or apple cider vinegar)

Drinking a glass of warm water (35-40 degrees) in the morning will provide you with the following benefits:

• Strengthens the immune system. Water on an empty stomach has a beneficial effect on the lymph nodes and blood vessels, reducing susceptibility to pathogens and infections.
• Improves metabolism. According to numerous studies, regular consumption of a glass of water on an empty stomach can increase metabolism by 20-30%. This is especially helpful when trying to lose weight.
• Removes toxins from the body. During sleep, there are non-stop processes that lead to the breakdown of toxins. With the help of water, you can achieve the elimination of harmful substances by cleaning the walls of the intestines and stomach.
• Improves skin conditions. Warm water leads to blood thinning, thereby normalizing the functioning of the circulatory system. This, in turn, leads to an improvement in the condition of the skin through the removal of rashes, irritations, and inflammations.
• Normalizes the digestive system. Drinking water in the morning stimulates the production of gastric enzymes and intestinal motility and reduces the acidity of gastric juice. This contributes to faster digestion of food consumed during the day.

P.S. Water with lemon is not recommended for those with hyper-acidity and gastritis.

3. No social media

Adopting a “No Social Media” morning habit can have profound positive effects on your mental well-being and productivity. Here’s why avoiding social media in the morning can be a beneficial habit:

• Reduced Stress and Anxiety: Starting your day without the influx of social media updates can help reduce stress and anxiety. Social media often exposes us to a constant stream of information, and some of it may be negative or emotionally charged.

• Mindful Start: Avoiding social media allows you to start your day with a clear and focused mind. Instead of immediately diving into external stimuli, you can focus on your thoughts, intentions, and priorities for the day.

• Improved Productivity: Social media can be a major time sink. By refraining from checking social platforms in the morning, you can use that time more productively, whether it’s for self-care, planning, or engaging in other positive habits.

• Enhanced Presence: Without the distraction of social media, you can be more present in the moment. This can be particularly beneficial during morning routines, such as having breakfast with your family or taking a moment for personal reflection.

• Positive Mental Health Impact: Social media can sometimes contribute to feelings of inadequacy, comparison, or fear of missing out (FOMO). By delaying your exposure to these influences, you may promote a more positive and self-affirming mindset.

• Establishing Boundaries: Setting a “No Social Media” rule in the morning helps establish healthy boundaries with technology. It can contribute to a more intentional and mindful approach to your day.

To implement this habit, consider creating a designated period in the morning for focused, social media-free time. This could be the first hour after waking up or until after you’ve completed your morning routine. Use this time for activities that promote personal well-being, such as reading, meditation, exercise, or planning for the day ahead. Your mornings may become more tranquil and set a positive tone for the rest of your day.

4. Breathe fresh air

Stepping outside, whether it’s into your backyard, a nearby park, or simply opening a window, allows you to connect with nature and breathe in the crisp, revitalizing air.

Fresh air intake has numerous benefits for both your physical and mental health. The oxygen-rich air helps to improve lung function, promoting better circulation and increased energy levels. The intake of fresh air in the morning also supports mental clarity, helping you feel more alert and focused as you start your day.

Additionally, exposure to natural light in the morning can help regulate your circadian rhythm, enhancing your sleep-wake cycle and promoting better overall sleep quality. This habit becomes a simple yet effective way to align your body with the natural rhythms of the day.

Taking a few moments to step outside, inhale deeply, and appreciate the freshness of the air can serve as a mindful and grounding start to your day. It’s a rejuvenating practice that doesn’t require much time but can set a positive tone for the hours ahead, leaving you feeling more awake, centered, and ready to embrace whatever comes your way. So, make it a point to incorporate this refreshing habit into your morning routine and reap the benefits of the revitalizing power of fresh air.

5. Find time for breakfast

Starting your day with a balanced breakfast helps stabilize blood sugar levels, preventing energy crashes and mid-morning slumps. Incorporate a mix of protein, healthy fats, and complex carbohydrates into your breakfast for a sustained release of energy.

What is an ideal breakfast?

Protein-rich foods can help regulate blood sugar levels, reduce post-meal glucose spikes, and improve overall insulin sensitivity. Here are some high-protein breakfast options that may be particularly helpful for those concerned about insulin resistance:

• Eggs: Eggs are an excellent source of high-quality protein. They also contain essential nutrients like choline, which supports overall health.

• Greek Yogurt: Greek yogurt is rich in protein and provides probiotics that are beneficial for gut health. Choose plain, unsweetened varieties to avoid added sugars. Add some berries and nuts, and you have complete delicious breakfast ready in 5 minutes!

• Cottage Cheese: Cottage cheese is a good source of protein and can be paired with fruits or whole-grain toast for a balanced breakfast. Try my delicious Cottage Cheese Casserole with a Pear and Orange and Cottage Cheese Cheesecake: Kid-Approved Breakfast.

• Lean Meats: Include lean meats like turkey or chicken in your breakfast. For example, Pitta Bread with Chicken and Coleslaw can be a protein-packed option.

• Plant-Based Proteins: If you follow a vegetarian or vegan diet, consider plant-based protein sources: A Nutrient-Packed Plant Power Bowl  or  Lentil Salad with Smoked Chicken.

• Protein Smoothie: Blend a protein smoothie using protein powder (such as whey or plant-based), milk or a milk alternative, and fruits. Check out this Green Smoothie to Boost Your Energy.

• Chia Seed Pudding: Chia seeds are a good source of protein and healthy fats. Make a chia seed pudding with almond milk and top it with berries for a tasty and nutritious breakfast.

Consulting with a healthcare professional or a registered dietitian can help tailor dietary recommendations based on individual health needs and goals, especially when managing conditions like insulin resistance.

 And don’t forget about coffee! I never drink coffee on an empty stomach. According to my personal feelings and I am of the opinion that coffee loves bedding (Arabic folk wisdom)😊 So, even a piece of fruit before the coffee is better than nothing.

6. Move!

Incorporating movement into your morning routine is a fantastic habit with numerous benefits for both your physical and mental well-being. Here are some simple and effective ways to get moving in the morning:

• Morning Stretches: Start your day with a few gentle stretches to wake up your muscles and improve flexibility. Stretching can also help alleviate any stiffness from sleep.

• Quick Home Workout: Dedicate a few minutes to a quick home workout routine. This could include bodyweight exercises like squats, lunges, push-ups, or a short yoga session.

• Brisk Walk or Jog: If possible, step outside for a brisk walk or jog. This not only gets your body moving but also exposes you to natural light, which can help regulate your circadian rhythm.

• Dance Break: Put on your favorite music and have a short dance session. It’s a fun and energetic way to start your day, and it can boost your mood.

• Jumping Jacks or Jump Rope: Jumping jacks or using a jump rope for a few minutes is an excellent way to get your heart rate up and increase blood flow.

• Morning Yoga: Consider incorporating a brief morning yoga routine. Yoga can help improve flexibility, balance, and mental focus.

• Bike Ride: If you have a stationary bike or live in an area conducive to cycling, a short bike ride can be a refreshing way to wake up your body.

Regular morning movement not only boosts your energy levels but also enhances your mood, reduces stress, and improves overall cognitive function throughout the day. The key is to find activities that you enjoy and that fit into your schedule, making it more likely for you to stick with this beneficial morning habit.

7. Keep a Diary

Last but not least.  I started introducing this habit relatively recently when I listened to a lecture by a psychologist blogger. He advises keeping a diary. To be honest, I used to consider it a waste of time and thought that only girls keep diaries in their teens. I was wrong.

Keeping a diary is a simple yet powerful morning habit that can positively impact your overall well-being. Taking a few moments each morning to jot down your thoughts, feelings, and goals can set a positive tone for the day ahead. The act of putting pen to paper allows you to reflect on your experiences, express gratitude, and gain clarity on your priorities.

A morning diary can serve as a personal space for self-discovery and mindfulness. It provides an opportunity to explore your thoughts and emotions, helping you to better understand yourself. This practice can also be a useful tool for setting intentions for the day, as you can outline your goals and plan actionable steps to achieve them.

Additionally, keeping a diary can be a therapeutic outlet, allowing you to release any stress or worries from the previous day. By acknowledging your emotions on paper, you create a sense of order and control, fostering a positive mindset as you embark on the day’s adventures.

Incorporating this simple habit into your morning routine can lead to increased self-awareness, improved mental clarity, and a more focused and intentional approach to each day. So, grab a notebook, find a quiet moment each morning, and start reaping the benefits of this transformative habit.

There are various types of diaries you can keep, depending on your preferences and goals. Here are a few options:

• Gratitude Diary: A gratitude diary involves jotting down things you are thankful for each morning. Focusing on positive aspects of your life can enhance your overall mood and mindset.

• Reflection Diary: This type of diary is for reflecting on your thoughts, experiences, and personal growth. Write about your achievements, challenges, and the lessons you’ve learned.

• Goal Diary: Use a goal diary to outline your daily, weekly, or long-term goals. This helps you stay focused and organized, breaking down larger goals into manageable steps.

• Mindfulness Diary: Incorporate mindfulness into your morning routine by recording your thoughts, sensations, and experiences in the present moment. This diary can promote self-awareness and stress reduction.

• Idea Diary: If you’re a creative person or someone who generates a lot of ideas, keep a diary specifically for recording your thoughts, inspirations, and creative sparks.

• Dream Diary: If you enjoy analyzing your dreams, keep a dream diary. Jot down your dreams upon waking to gain insights into your subconscious mind.

• Health and Fitness Diary: Track your exercise routine, meals, and overall well-being in a health and fitness diary. It can help you stay accountable to your health goals.

• Reading Diary: Document your thoughts and reflections on books you’re reading. This can enhance your understanding and retention of the material.

Choose the type of diary that aligns with your personal interests and objectives. Experiment with different formats to find what works best for you and enhances your morning routine.

Conclusion

I have listed the healthy morning habits I am trying to implement in my morning routine. And I want to inspire you. Start with one small step. It’s not an easy task – to break bad habits and mindsets. But remember, difficult roads lead to beautiful destinations!

Good Luck & stay in touch!

References:

1. https://academic.oup.com/sleep/article/45/10/zsac184/6661272
2. “The Miracle Morning” Hal Elrod.