Looking for healthy habits or a good morning routine to incorporate into your own life? You’re in the right place.
There are many small habits you can choose to build on that transform into a consistent routine over time, but the trick is to make them so easy you can’t say no.
Here’s the catch: There is no “normal” morning routine. The best habits are the ones you stick to, so find what works for you and leave the rest behind.
How small shifts can have a profound impact
The individual habits you commit to become a part of your daily routine. The question is how do you stay motivated?
Start small and build habits slowly. A few practical ways to do that are to:
- Commit to 1 minute of meditation a day rather than 10 minutes
- Choose to swap one fast-food run week for a nutrient-packed meal instead
- Break up your goal of 50 squats a day into five sets of 10
James Clear talks about how there’s basically no difference between making a choice that is 1% better or 1% worse. But with time, small improvements compound into a large gap between those of us who make slightly better decisions on a daily basis and those who don’t. Small decisions create massive waves long-term. Stay the course, it’s worth it.
The importance of consistency
You might be wondering, “How do I stay consistent? That’s the hardest part!” The key to keeping up with healthy habits is intention and patience, not willpower.
When you create a new habit, decide on a pace that feels sustainable for you. Don’t commit to lifting weights every single day if you haven’t touched a dumbbell in years. Instead, start small and build slowly to keep your momentum.
If you (inevitably) fall off track, don’t give up. Leave perfectionism at the door and go after it again. The only thing standing between you and the routine you crave is your ability to stay consistent.
4 habits to add to your morning routine that improve your health
Ready to prioritize your health and wellness from the moment you wake up? Sweet! Just remember that patience and persistence will help you build more impactful habits. Here are four ideas to get you started.
1. Wake up with a nutritious breakfast
“What do I eat for breakfast every morning?” is a common question to have when you want to develop better eating habits that boost your health. Here’s your answer.
According to registered dietitian Leslie Rosenbruch, “Consuming a breakfast high in refined carbohydrates, such as a sugar-sweetened cereal, leaves us feeling hungry soon after consumption. It is best to consume a balanced meal to assist in managing appetite and hunger levels.”
Incorporate protein, fiber, and healthy fats as a regular part of your morning meal to:
- Kick-start your metabolism
- Maintain your weight
- Control your blood sugar levels
- Perform better at work
Sounds great, right? Let’s discuss another small habit you can implement today to feel good tomorrow.
2. Add movement to your mornings
Movement doesn’t just mean exercise. You can also stretch, do yoga, take a walk, or tune into your favorite workout to feel (and see!) the benefits of adding movement to your mornings.
To create a habit you can commit to long-term, don’t jump the gun. Reflect on where you are currently, determine a sustainable pace, and stick to it.
3. Floss and brush your teeth
This idea is the epitome of starting small and building slowly to create a big impact. Maybe you’re part of the 32% who say they never floss (but want to). How do you make it happen?
Decide that you want to make a change and then commit to a routine that makes sense for you. It may be impossible to floss daily if you’ve never done it before, but committing to do it once a week is much more attainable. Plus, it’s a healthy habit you can build upon slowly over time.
4. Drink water
Another healthy habit that makes a big impact? Drinking a few glasses of water every day. It hydrates you, keeps your skin vibrant, and provides your body with enough fluids to perform essential tasks like:
- Carrying nutrients and oxygen to your cells
- Normalizing your blood pressure
- Stabilizing your heartbeat
- Cushioning your joints
- Protecting your organs and tissues
- Regulating your body temperature
Habits don’t have to be complicated. In fact, the simpler the better!
5 habits to add to your morning routine for clarity
Feel confident about how to create a healthy morning routine that nourishes your body? Let’s dive into five habits you can commit to that feed your soul.
1. Set an intention for the day
This can look like a project to prioritize or a word that guides you through your day. Doing this helps you avoid distractions and prevents you from taking on tasks that don’t align with what you planned to do that day.
Mental clarity helps us in all aspects of our life – relationships, business, health, personal, etc. Your decision to meditate before you’re swept away by the world is one habit you can implement to add more peace to your morning.
Remember: Start small. Just one minute on your mat each day adds up.
3. Journal it out
The same goes for journaling. It can be tempting to answer dozens of journal prompts in one sitting, but start with one or two and go from there. To do something once is great, to do it once every day is even better.
Here’s a bonus tip for you: if you’re serious about developing a healthier routine, write it down. People who very vividly describe or picture their goals are anywhere from 1.2x-1.4x more likely to successfully accomplish their goals than people who don’t.
4. Repeat positive affirmations or mantras
Whether you know it or not, you already practice mantras all day every day. Unconsciously, it can sound like:
- “I’ll never be able to do that”
- “I’m not good enough”
- “I wish my body looked better”
Take note of how you talk to yourself each day. If you do this, you’ll find it easier to replace negative self-talk with more positive and encouraging mantras. This will help you transform your outlook around the habits you’re building into a daily routine.
5. Avoid checking your phone
Phone addiction is real. That quick check of your socials when you first wake up can lead to high expectations for dopamine levels all day. This can result in higher screen time to get that spike of serotonin your body is craving.
Reflect on why you’re checking your phone. Is it to connect, to vent, to express? Find a different way to get your fix – call a close friend, write in your journal, or get out your paint supplies. The more you replace mindless scrolling with intentional actions, the easier it will be to develop the habit of not checking your phone first thing in the morning.
3 habits to help you wind down at night for restful sleep
This blog is winding down and so are you. Here are three habits to commit to in the evening that set you up for success the next day.
1. Create a consistent bedtime routine
A routine you complete each night before you drift off to sleep signals to your body it’s time to wind down.
If you complete the same set of tasks before you hit the sack as part of a nightly routine, you will find you fall asleep faster, rest better, and wake up more refreshed. Consistency is key here.
2. Do your skincare
There’s nothing more relaxing to send you into a deep slumber than cleansers, exfoliants, serums, oils, and moisturizers slathered onto your tired skin. Incorporate a lymphatic drainage facial massage and you have the recipe for a restful night’s sleep.
Pro tip: repeat this routine in the morning for healthy, glowing skin.
3. Plan out the next day
Imagine this scenario: Your alarm rings and you jolt out of bed, immediately jump onto your laptop, and begin feverishly checking your emails and fielding new notifications that pop up. Does this sound familiar?
It’s time to stop reacting. You can be more proactive and present during the day if you commit to 5 minutes or less planning out your day the night before. Stay consistent and soon this simple task will be a core part of your routine.
Do you have any other recommendations for habits to add to your morning routine for a healthy body and mind? Leave them in the comments below. Let’s start the year out right by putting our best selves forward.