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  • Writer's pictureDezerrae Sanchez

Rise and Shine- Start Your Day with a Healthy Morning Routine


Hello and Happy Friday! We have once again made it to the weekend. I hope the week has treated you well. I wanted to drop some information to hopefully help you start your Saturday off right with some healthy habits to incorporate.

A healthy morning routine can set the tone for the entire day, positively impacting your mental health and overall well-being. By incorporating specific practices into your morning routine, you can create a nurturing and uplifting start to each day. Here are some steps and examples to help you kickstart your day with a focus on mental wellness:

1. Wake up at a consistent time:


Setting the alarm clock a bit allows you to start your day with a sense of calmness and avoids the rush that comes with waking up late. Aim for a consistent wake-up time to regulate your body's internal clock. This practice gives you extra time to ease into the day and focus on self-care. Whether you are an early riser up with the sun or someone whose natural wake up time is later try to stay consistent with it. Not only can it help your sleep quality, consistent wake and sleep times can also have a positive effect on physical health as well.


2. Practice Gratitude:


Before diving into the day's tasks, take a moment to express gratitude. This could be done through a simple gratitude journal, where you jot down three things you are thankful for each morning. It can also be as simple as saying three things you are grateful for before getting out of bed. Big or small, taking note of things we are grateful for can set the tone for the day. Recognizing the positive aspects of your life cultivates a positive mindset and improves mental resilience.

3. Mindful Breathing and Meditation:


Spend a few minutes engaging in deep breathing exercises or meditation. This practice helps center your mind, reduces stress, and promotes emotional stability. Mindful breathing can be as simple as taking five deep breaths, focusing solely on your inhales and exhales. Ask Google or Siri to help lead you through a quick morning mindfulness exercise or find one you can connect with on Youtube such as this.




4. Hydration and Nutrition:



Start your day by hydrating your body with a glass of water. Proper hydration is essential for mental clarity and overall physical health. Follow up with a nutritious breakfast that includes whole grains, fruits, and protein. A balanced diet fuels your brain and provides the energy you need for the day ahead. Not a big eater in the morning? That's ok. Maybe add a small piece of protein such as a cheese stick, a protein bar, or a protein shake.


5. Exercise:


Incorporate some form of physical activity into your morning routine. Whether it's a brisk walk, yoga, or a short workout, exercise releases endorphins that boost your mood and alleviate stress. Even just 15 minutes of movement can make a significant difference in your mental well-being. Lean on Youtube here again for a short stretch routine you can do in bed!



6. Disconnect from Technology:


Give yourself a technology break in the morning, at least for the first hour after waking up. Avoid checking emails or scrolling through social media. Instead, spend this time focusing on yourself and your well-being.

7. Sunlight Exposure:


Whenever possible, spend some time outdoors in the morning sunlight. Sunlight helps regulate your body's internal clock and boosts serotonin levels, which can improve mood and focus.

8. Set Intentions and Goals:


Take a moment to set intentions and goals for the day. By clarifying what you want to accomplish, you create a sense of purpose and direction. Break down your goals into achievable tasks, and this will provide a sense of accomplishment as you tick them off throughout the day.


9. Practice Affirmations:


Affirmations are positive statements that can help challenge and overcome self-sabotaging thoughts. Incorporate affirmations into your morning routine to boost self-confidence and cultivate a positive mindset.


Starting your day with a healthy morning routine that prioritizes mental health can have a transformative impact on your overall well-being. By following these steps and incorporating specific practices into your morning, you can set a positive trajectory for the rest of the day. Remember that everyone's routine is unique, so it's essential to find what works best for you and stick with it consistently. Investing in your mental health through a morning routine is an investment in a happier and more fulfilling life.


What are two things you can add in to your morning routine to help improve your day?

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