Morning routines are good for us! Creating a healthy morning routine improves mood, boosts productivity, reduces stress, and sets a good tone for the rest of the day. Getting in the right mindset doesn’t take long and will help you reach your goals and maintain a healthier mental fitness. Instead of reaching for your phone as soon as you wake up, try adding in these 5 tips to start your day right!
1. Hydrate
The first daily habit you should incorporate in your morning routine when you wake up is drink a glass of water — even better if you add in electrolytes. Regardless of how long you sleep, you are going to wake up dehydrated. When you are dehydrated your metabolism slows down, your brain has less fuel to function, and you can feel cranky or irritable. So it’s important to give your body and your brain what they need to start your day off right. Studies also show a connection between hydration and sleep — if you are dehydrated it will negatively impact your sleep, and bad quality sleep can adversely affect your hydration — so start your day off right and keep hydrating throughout your day. To figure out how much water you should be aiming for at the minimum, divide your body weight (in pounds) by two, then drink that number of ounces of water each day (at a minimum).
2. MENTAL WARM-UP AND MEDITATION
If your mornings are like mine, they can hectic. Most of us don’t have time to spend an hour on meditation or a mental warm-up, but even just 15 minutes can make a huge difference and set your day up for success. Make it one of your daily habits to take a few minutes to meditate. I like to sit and read a few verses or a devotion and ask God to go before me today. Another option is sitting quietly, closing your eyes, and taking deep breaths. Inhale slowly and then exhale slowly. This will help you reduce stress, lengthen your attention span, and start your day with a clear, calm mind. Sitting still isn’t for everyone and there are many ways to take some time to unwind and get in a good headspace for the day. Another option is writing down a list of what you are grateful for. Gratitude lists are shown to improve your mental health by shifting perspective and reducing stress. Finally, simple goal setting and taking some time to plan out your day can help you align your focus so you can be ready to tackle the day.
3. WAKE UP YOUR MUSCLES
When we sleep, our muscles are inactive for a long period of time. This decreases the blood flow to these areas and supplies less oxygen to our muscle tissues, leaving us more susceptible to injury. Rolling out with a roller, sphere, or lacrosse ball for a few minutes in the morning will help wake up your muscles, increasing the blood flow and oxygen to your muscles — keeping them ready for whatever your day throws your way. We also like running through Tom House's Block 3 - Body Work that you can find over at National Pitching.
4. GET MOVING
Even just adding 5-10 minutes of movement to your morning routine can help you let go of stress, focus your mind, and maintain momentum. Anything like jumping jacks, jump rope, or running in place are great ways to get your heart rate up. The Double Leg Glute Bridge is the perfect resistance band exercise to improve functional core strength before starting your day.
5. START WITH A SMOOTHIE
Our bodies need nutrients and nutrients are the fuel that our body needs to perform throughout the day. But the most important nutrients our body needs to start the day are proteins and electrolytes. So we suggest make a morning smoothie filled with some healthy greens, like spinach or avocado, and add in some quality protein to help power through the morning. If you don't have the time or money to invest in the greens from the grocery store, don't worry, our partners as Athletic Greens will help you out. Just click here to get Justin's special link to help you get started now.
If you want some more recipes for some of Justin's favorite smoothies, check out this TikTok below or check out many nutritious recipes over in the "Recipes" section in the "A11 Performance Blogs".
As you make these quick morning habits part of a regular morning routine, you’ll quickly begin to see the health benefits, physically and mentally.
