Break the phone scroll habit, and make the most of your morning minutes.

Developing small, energizing habits of what to do after you part with the pillow can help you conquer even the craziest of days.

When you create your own morning routine and stick to it, you’ll be surprised by how much it transforms your life.

Even if you only have a short period of time in the morning, having a predictable plan in place allows you to move through your day in a more relaxed way. It’s not about how much time you have, but what you do with that time.

Below are the essential routines I follow to start my day on the right side of the bed. It’s a series of simple but powerful start-the-day routines to kickstart the morning feeling centered and focused. It really can be that easy.

Own your morning!

USE THE SUN FOR MORNING HEALTH

Viewing sunlight for 5-10 minutes after waking up is one of my new habits for 2024. Why? Because it triggers the first dopamine release for the day, which lets your body know that you’re ready to get started. It’s also releases cortisol, which is critical in setting your circadian clocks. It also acts as a wake-up signal and promotes more focus throughout the day.

When your cortisol spikes in the morning, it positively impacts your immune system, metabolism, and ability to focus throughout the day.

Since you’re losing an hour of sleep today, it’s more important than ever to get some quick morning sun.

 

HYDRATION… THE MAGIC NUMBER IS 80

 

Even mild dehydration can negatively impact your physical performance, alertness and cognitive focus, causing the dreaded brain fog.

The magic formula to stay hydrated is to drink 80 oz in the first 10 hours of waking. My rule of thumb is to drink an 8 oz glass every hour for the first 10 hours.

Why is the first 10 hours the most important? It’s all about your body’s internal timekeeper, the circadian clock (think of it as your sleep and wakefulness manager). This clock has a strong hold over our kidney and gut cells, thanks to a hormone called vasopressin. Within those first 10 hours after you rise and shine, your kidneys kick into high gear, filtering fluids. After that, they slow down.

CHILLY ADVENTURE

Who needs a warm beach when you have a snow beach in your backyard? ❄️ I’ve been a fan of cold exposure for years because it wakes me up, reminds me to concentrate on my breath, and leaves me with intense focus for the day!

Studies have shown that exposing your body to cold temperatures can:
– Boost your immune system
– Increase circulation
– Improve your mood
– Reduce muscle inflammation and soreness after exercise

If you’re looking for a way to improve your overall health and wellness, consider incorporating cold exposure into your routine. It can be as simple as taking a cold shower, or as adventurous as a polar plunge. You can even join me by making a snow angel in a swimsuit!
Remember to start slowly and listen to your body.

When there’s snow outside, I actually go for a little snow dive! Otherwise, I’ll finish my shower with a cold blast for 90 seconds. It’s my wake-up jolt and makes me giggle.

 

TAKE A SHOT

Need a little oomph to get moving in the morning? Take a shot….of ginger! I like to start with a glass of hot water or green tea mixed with ginger, turmeric, cardamom, and pepper.

I call it the “Immuni-tea” because it’s loaded with antioxidants and anti-inflammatory ingredients.