10th January 2018 by Jess
If your current morning wake up reality is one filled with stress, tiredness or running late due to hitting the snooze button (for the fifth time), then read these simple but powerful ways to positively impact your morning and take charge of the rest of your day.
For many people, mornings are the most dreaded time of day. Your alarm goes off and you silence it, wishing you could have just a few more minutes under your cosy covers.
Instead, you fall out of bed (still exhausted), put the shower on, wash, dry, get yourself dressed and head out the door. You grab a cup of coffee and begin your daily commute, with earplugs in your ears, playing your favourite pick-me-up tune.
A lot of research has been done on successful people (in health, happiness and business), and how they spend their morning, and it seems that their morning rituals play a significant role in their success.
The ripple effect of a morning ritual can not only have significant effect on your entire day, but also how you show up as a parent, partner or friend.
Remember, you don’t need to do every one of these to start your morning right. Find what works for you, experiment and be flexible until you find your best morning ritual.
Ensuring your body has the right fuel is key for maximum productivity and your general enjoyment. A nourishing breakfast can keep you feeling sustained throughout the day, and less likely to reach for the unhealthy treat or make poor choices later.
Commit to providing your body nourishment in the morning, and instead of grabbing a pastry and coffee on your way to work, or skipping breakfast altogether, carve out some time to whip up some eggs or a green smoothie.36 healthy breakfast ideas
Given the long period of time you've had without hydrating while you've been asleep, starting your morning with a hydration ritual is important.
Drink a glass of warm water with the juice of half a lemon squeezed in or a teaspoon of apple cider vinegar to kick start digestion. Try to drink as much water as possible between waking up and breakfast time, while still leaving 15-30 minutes between drinking and breakfast.
The way we breathe has a powerful impact on our bodies. If we wake up tired, stressed and running late, our heart rate will be raised, and adrenaline will be pumping through our body. Add have a cup of coffee to that, reading the not-so-positive world news on our iPhones or delving into our inbox full of deadlines and to do's, these rituals confirm to our minds that we are in danger and life is not okay.
The reality is caffeine, emails, and our commute are not life threatening, so we need to incorporate a more restorative, relaxing practice to tell our bodies this.
Diaphragmatic breathing helps to translate to our bodies that we’re not in danger, thus calming down the stress hormones and allowing our bodies to burn fat efficiently, digest foods well and avoid being in fire fighting mode.
Take 10 long, slow breaths, pausing in between each one. Breathe in through your nose, allowing your belly to inflate, and exhale through your nose, allowing your belly to shrink back towards your spine.
Make this your priority if you currently have a very hectic morning routine. It may feel uncomfortable or you might be thinking, ‘I really don’t have the time to do this in the morning’. If that is your initial thought, then it is twice as important that you make this a priority.
It’ll calm your mind and make you more aware of your body. It will nourish your nervous system, adrenal glands and pituitary and put you in a much more positive mindset.
This has been one of my favourite and most simple ways to change the course of my day, and it starts the night before.
Before you wrap up the day, spend 5 minutes proactively mapping out and prioritising what you want to accomplish the following day, and write it out on paper. Just the act of writing it out helps the brain to focus on it.
When you wake up the following day, you will have a crystal clear roadmap of what you need to achieve and how your day is going to look, rather than arriving into a new day without a plan, which inevitably will lead you to react to whatever comes up, which tends to result in a very unproductive day.
With a clear plan and action steps, at the end of the day, you’ll also be able to look back with satisfaction knowing you’ve accomplished all you set out to achieve.
As we get into the full swing of January, we can find ourselves struggling to keep up with healthy eating resolutions and settling for not-so-nourishing food options available.
When you juice vegetables or make smoothies, it allows you to increase your nutrition really easily, to allow for not-so-nourishing options when you’re not in charge of your foods.
Organic leafy greens, avocados, nuts, and seeds taste amazing blended up or enjoyed as a quick pick-me-up salad.how to build a smoothie
By Jess, graze nutritionist.
Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at jessntom.com for even more.
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