Healthy Ways to Start Your Day

A Morning Routine that Sets YOU Up for Success

The way you start your morning sets the tone for your entire day, and my favorite way to get going is to stick to my morning routine. Today, the chaos of everyday life and the unknown of the future given the global pandemic can be extremely stressful and create heightened anxiety. A morning routine can create a feeling of control over your day, decrease anxiety, and lead to a happier life.

Everyone’s morning routine can and should look different as we all have varying priorities, lives, commitments, etc. Creating (and sticking) to a morning routine can be intimidating, as we’ve all seen the viral Tik Toks and Instagram Reels where people are waking up at 4:00 am, running 10 miles, and then drinking raw eggs out of a blender bottle before the sun is up…..but that’s not the kind of morning routine I’ll advocate for.

Now that that’s out of the way, here are some of the best actions to incorporate into a healthy morning routine that will set you up for a positive and productive day.

STICK TO A SPECIFIC “WAKE UP” TIME

The best way to get started creating a healthy morning routine is to pick a time to wake up and stick to it. If you normally get up at 8:00 AM but your goal is to start waking up at 6:30 AM, start slow and wake up 5 minutes earlier every morning until you reach your goal time! I’ve always been a morning person since you’ll rarely find me up past 10:00 PM, so on weekdays I wake up between 5:30 - 6:00 AM! It’s what I’ve done since I was in high school, but resisting the urge to snooze 5 times definitely takes discipline and that discipline comes with time.

Sometimes our schedules vary and we might need to wake up earlier or later than our usual scheduled time - and that’s completely okay! Life is all about balance, and as long as you’re getting within your goal alarm time most weekdays, your body will begin to regulate your sleep and awake cycles around that time.

Here’s a trick that makes your morning alarm a positive event versus a negative one - the night before, write a quote, affirmation, or mantra in the “label” section of your alarm. This should be one that motivates you to get out of bed and it also floods your mind with a positive thought right off the bat. It might sound cheesy but it’s truly a great habit.

MOVE YOUR BODY

Have you felt yourself dreading working out in the afternoon, after work, or after school? Me too. Moving your workout to the morning, no matter how sluggish you feel when you start, will give you more energy and increased focus throughout the day (seriously, it’s scientifically proven). I religiously stick to working out in the morning no matter how early I have to get up, because the feeling of accomplishment after completing a morning workout makes my productivity levels throughout the day much higher. It doesn’t matter what kind of exercise you choose to do, but 20 minutes or more will keep you on track. Personally, I love lifting weights and that’s usually my workout of choice, but lately I’ve been listening to my body more and mixing my workouts up with HIIT, yoga, and weight training - anything that gets my heart rate up works for me.

MEDITATION

The mental part of a healthy morning is arguably the most important part. Meditation has countless benefits, but some of the ways it has personally helped me is through decreased anxiety, the ability to slow down and clear my mind, and assistance in creating a more intentional day. The amount of time you meditate for is completely up to you, but I usually follow guided meditations that last 5-15 minutes.

My favorite app for meditation is Headspace, and I’ve heard great things about Calm too. YouTube is also a great resource to find guided meditations, and my favorite are from the channel Boho Beautiful.

JOURNAL

Journaling is one of my favorite past times. I find it’s easier to work through thoughts and feelings when they’re down on paper and not stuck circling through your mind. For my morning journaling, I stick to the 5-5-1 method.

5 things you’re grateful for:

• Ex: “I’m grateful for my loving family”

5 affirmations (I am, I have, statements):

• Ex: “I am strong and confident. I love myself, my body, and my mind for all that they do for me.”

1 specific affirmation or intention for the day

• “I am a positive person. Positive thoughts fill my mind and I look for the good in every situation.”

This is similar to the 5 minute journal and it’s perfect if you’re short on time but still want to set your intentions for the day and remind yourself of all the blessings in your life. Sometimes I’ll switch it up and head to Pinterest to find great journal prompts to reflect on my current situation and plan for the future.

A healthy morning routine is the best way to start your day. Consistency is key, but don’t be afraid to change the order in which you do your routine to fit your day-to-day schedule. My morning routine is a staple in my life and helps me maintain a sense of normalcy in this sometimes crazy hockey life.