The morning sets the tone for the rest of your day. Hitting snooze repeatedly and rushing out the door can leave you feeling flustered and behind. But what if you started your day differently? According to the National Alliance on Mental Illness, a consistent morning routine can energise you, boost your productivity, and cultivate a positive outlook. It also helps you build momentum, priming your brain for its peak cognitive performance later in the morning.
By practicing a few simple habits every morning, you can set yourself up for a calmer, more positive day, boosting your mental well-being in the process.
Move Your Body
Exercise is a well-known mood booster. Getting your blood pumping in the morning releases endorphins, which have stress-fighting and mood-elevating properties. According to Harvard Health, endorphins are your body's natural painkillers and mood-lifters, released in response to pleasure or stress. Even a brisk walk or some light yoga can make a big difference.
Meditate for Mindfulness
Meditation isn't about emptying your mind; it's about training your attention. Taking just 5-15 minutes each morning to focus on your breath and quiet your thoughts can reduce anxiety and improve focus throughout the day. There are many guided meditations available online or in apps to help you get started.
Fuel Your Day Right
Skipping breakfast can zap your energy and leave you feeling hangry. Eating a nutritious breakfast rich in complex carbohydrates, protein, and healthy fats will give you sustained energy and improve your mood.
Embrace the Sunshine
Sunlight exposure helps regulate your sleep-wake cycle, so open those curtains! According to a study based out of China, adequate exposure to sunlight improves mental health which in turn reduces the risk of chronic diseases. Spending a few minutes soaking up the natural light can also boost your mood and improve your focus.
Start a Gratitude Practice
Taking a moment each morning to reflect on the things you're grateful for can cultivate a more positive outlook. Write down three things you're thankful for in a journal, or simply take a mental inventory.
Prioritise Disconnection
Resist the urge to check your phone or social media first thing. This constant barrage of information can be overwhelming and create unnecessary stress. Give yourself some time to ease into the day before diving into the digital world. A study published in the journal Cureus relayed that a study found a 70% increase in self-reported depressive symptoms among the participants who exploited social media regularly.
Do Something You Enjoy
Maybe it's reading a few pages of a good book, listening to your favorite music, or spending time with a loved one. Starting your day with an activity you enjoy sets a positive tone and helps you approach the day with a sense of pleasure.
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Remember, consistency is key. The more you practice these habits, the more natural they will become, and the more you'll experience the positive impact on your mental well-being. So experiment, find what works for you, and create a morning routine that sets you up for a successful and mentally healthy day.