According to Erin Engle, PsyD, a licensed clinical psychologist at Columbia University Irving Medical Center, a daily routine that consists of a typical wake-up time, eating a healthy meal, and engaging in some form of physical activity is a fantastic place to start. According to Engle, having a more focused approach to the day early on can help develop self-confidence and lead to a more productive remainder of the day.
Engle says the most important aspect of any regimen is maintaining consistency. She suggests establishing a regular schedule for going to bed, waking up, and adhering to those times as much as possible. This will not only set you up for a better day, but it also has the potential to offer you a more peaceful sleep at night.
This is because maintaining a consistent schedule for waking up and going to sleep helps to set your internal clock, also known as your circadian rhythm, which results in a higher quality of sleep.
Engle suggests waking up with plenty of time in the morning to complete all of the tasks that have been assigned to you. She recommends beginning your planning process with the time of your first commitment, such as a meeting or the beginning of the school day for your children, and waking up sufficiently early to accommodate all of your obligations. Depending on the number of responsibilities included in your morning routine, this could take anywhere from 30 to 60 minutes of your time.
According to Engle, “engaging in each phase of the routine attentively may lessen haste and reactivity, and boost the sense of peace and pleasure derived from completing the routine.”
“A false start to the day is caused by hitting the snooze button. It’s possible that hitting the snooze button will feel like a victory in the short term, but in the long run, it won’t do much to help you reach your objective of getting more sleep, “says Engle.
If you discover that you frequently hit the snooze button, Engle proposes rethinking your expectations of what may be completed by waking up early so that you have higher hopes for what you can get done. If your body tells you it needs more rest, you should probably adapt your schedule to reflect that. You may start your day by meditating for a few minutes, going for a walk around your neighborhood, or preparing a nutritious meal that you enjoy cooking.
Instead of staying in bed and scrolling through your phone for a while longer before getting out of bed, as much as you may be tempted to do so, Engle recommends that you get out of bed.
She claims that with practice, adhering to a pattern of your choosing can help you weather the pressures of the outside world, improve your ability to deal with obstacles, and better engage with the day that lies ahead.
Your morning productivity may suffer if you start the day by engaging in a non-productive activity like mindlessly scrolling through your social media feeds or the news.
“Engaging with this kind of content before one is completely awake or out of bed may make it appealing to read mindlessly, which may feel purposeful, but is actually a passive activity,” says Engle. “Reading mindlessly can feel purposeful, but it is essentially a passive activity.”
Affirmations of a positive nature, whether spoken aloud or written down, can assist in the development of self-confidence, combat the effects of negative thinking, and even have the ability to improve one’s interpersonal connections.
You can give some of them a try:
Water, not tea or coffee, is the beverage of choice for beginning the day, according to Eleana Kaidanian, RD, CPT, a nutritionist who operates her own private practice. She recommends keeping a glass of water next to your bed and consuming eight ounces of it as soon as you wake up. The digestion of the food you eat, the absorption of the nutrients it contains, and the elimination of waste products are all aided by water, making water a crucial component.
Doing a workout in the morning can assist balance your sleep-wake cycle and may also aid in weight loss. To prepare your muscles and joints for the day ahead when you don’t have time for a full workout, try completing a few stretches to warm up your muscles and joints.
According to Kaidanian, the best way to jumpstart your metabolism in the morning is to eat within the first hour of waking up after breaking your fast from the previous night.
According to her, prolonging the state, similar to fasting, can cause your metabolism to slow down, which could make the day ahead difficult.
A greater metabolic rate, on the other hand, indicates that your body burns more calories as you go about your day, and it also has the potential to make you feel more energized.
If you are going to be working out, Kaidanian, who is also a fitness trainer, recommends that you eat something before you work out so that your body will have the nutrition it needs. She recommends supplementing a bite of an apple or a banana with a handful of nuts or some natural nut butter in addition to the snack.
According to Kaidanian, “the best options when it comes to breaking your fast are those that are based on whole foods,” which he defines as foods that are in their natural state and have not been processed. These foods should also contain protein and fiber in order to satiate you and provide your body with fuel for the day. Kaidanian suggests eating oats, fruit with yogurt, or vegetable egg muffins as some of the healthiest options available.
Getting yourself into the habit of following a healthy morning routine and developing good eating habits will help you feel more productive and in control of your day. To create and maintain a morning routine, one of the most crucial aspects is to go to bed on time and get enough rest so that you can wake up the next morning feeling refreshed and ready to tackle the day.
You don’t have to force yourself to get up early if you don’t have the morning persona. “Even if you just pick one exercise that you find personally stimulating, it might help you direct your attention to the activity at hand and make you more present in the morning. If the activity is gratifying, it may be satisfying to finish it, which may drive a more productive start to the morning, “says Engle.
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