15 Easy Ideas to Try for a Healthy Morning Routine in 2022
Crafting a healthy morning routine can set the tone for the rest of your day. It can also offer many benefits from better health to improved productivity.
Life’s gotten crazy in the last year and most of us are well on our way to getting back on track! We know that the morning can feel rushed, so we have some fast and easy morning ritual ideas that can help you create a healthy routine.
Each of these simple recommendations can be done in a short time, some in just a few minutes. After several weeks of following your new morning routine, it will become a natural part of your day. In time, it can become something you look forward to and can boost your overall well being.
What Makes for an Ideal Healthier Morning Routine
Do you wake up and scroll through your phone? What about snoozing until the last moment before you have to jump up, chug a cup of coffee, and run out the door?
It happens to the best of us! However, waking up just a little bit earlier can allow us to create a morning routine that leads to overall success. Waking up early with enough time to do a few small things from making your bed to performing a simple act of kindness can add up to make a big difference.
We learn from a very early age that following routines offer security, accountability, and productivity. You’ll find that performing healthy morning habits can lead to improved health in many ways including better mental, physical, and emotional wellness. It also fosters better performance throughout the day.
15 Easy Tips and Ideas for a Healthy Morning Routine
1. Wake up at a consistent time
When it comes to kick-starting our day, waking up at the same time each morning is key. Doing this reinforces our circadian rhythm, the 24-hour cycle our body’s internal clock goes through.
According to Sleep.org, we are able to regulate our own circadian rhythm. Setting an alarm clock at the same time every day allows us to eventually wake up naturally at that time.
As much as we may want to hit the snooze button on Saturday morning, many health benefits come from keeping our body’s clock on track. This means consistent bedtimes, too. These advantages include the maximum ability for productivity, better memory, and decreased cancer risk.
2. Skip checking your phone
Looking at our phones after having been asleep instantly overstimulates us. Our headspace is immediately filled with unread emails, text notifications, and news updates. That alone doesn’t sound like a healthy way to start the day.
Besides, staying relaxed for as long as we can sounds much better than being bombarded with everything going on in the world. Keeping our phones to the side allows us to slowly wake up and get our day started.
We can give ourselves the chance to follow the healthy morning habits we’re trying to create for ourselves without any interruptions.
3. Make your bed
It can be easy to skip making your bed when you’re rushing to start the day. However, it’s no secret that making your bed can lead to great things.
A survey of 2,000 people done by Sleepopolis learned that people who made their beds were more likely to be adventurous, confident, and sociable.
Additionally, The National Sleep Foundation conducted a poll which found that people who get into a made-up bed in the evening are 19-percent more likely to have a good night’s sleep and wake up well-rested. There’s not much else like good rest to win the day!
4. Drink a glass of lemon water
A quick way to start your morning off healthy is by drinking lemon water. Dr. Roxanne D. Sukol has shared that lemon water provides the following benefits:
- Supports a healthy digestive system
- Helps you stay hydrated
- Aids in weight loss
- Prevents oxidation
- Boosts vitamin C
- Acts as a source of potassium
Room temperature or warm lemon water is supposed to be best for providing these benefits. Microwave a cold glass of water for a few minutes or heat water in a kettle, then let it cool. This morning habit is great because it takes only seconds and you can do it while completing other tasks.
5. Do Breathing Exercises
While breathing is a natural technique, it actually provides several benefits when we practice it regularly. In fact, nose breathing can be better than mouth breathing.
Here are some advantages that nose breathing exercises can provide:
- Improved breathing quality: The oxygen you breathe through your nose and lungs is cleaner than the air entering through your mouth.
- Better athletic performance: If you can get used to breathing through your nose, you can perform better when exercising. Nose breathing allows you to breathe slower and lose your breath less quickly.
- Reduces stress: Have you ever heard to take a few deep breaths when overwhelmed? Nose breathing exercises allow you to slow your breath down and calm your mind.
Learn more about breathing exercises you can do to start your day.
6. Move your body
Morning yoga or exercise allows you to set the tone for the rest of your day with a positive mindset. Studies show that yoga improves our overall health by managing stress, anxiety, and depression. It also helps us feel more energized, relaxed, and self-confident.
Check out these 7 quick morning yoga routines.
Additionally, other physical activities that require you to move around can provide the same effects that yoga does. Possible exercises include a workout at the gym, a walk around the block, or a jog in the park.
7. Practice mindfulness
Mornings are a quieter time of day when not much is happening yet. Use this opportunity to find a few minutes to be fully mindful of yourself and what’s going on around you. Focusing on and allowing yourself and your thoughts to just be allows you to find peace and balance.
Meditating provides many benefits including the ability to better manage stress, increased self-awareness, reduced negative emotions, and increased creativity. It’s madness not to meditate! Read about it here.
If you find that sitting still to meditate just isn’t for you, that’s okay. Another way to practice mindfulness in the morning is to do a morning routine or two mindfully. This could be becoming ultra aware while brushing your teeth or eating your breakfast. Pay attention to what you’re doing and experiencing in terms of tastes, smells, and movements. This can provide the same effects as sitting and meditating.
8. Perform an act of kindness
Have you ever noticed that showing a random act of kindness instantly boosts your mood and makes you feel accomplished? Showing kindness first thing in the morning doesn’t have to be time-consuming. It could be something simple like taking breakfast over to your neighbor or letting another driver over in morning rush hour traffic.
The power of kindness can lead to the following:
- Increased happiness
- More energy
- Reduced anxiety and depression
- Better heart health
- Less pain
- Longer life
Read more: 6 Benefits of Practicing Kindness
9. Breathe fresh air
Most people can agree that a little fresh air and some sunshine can work wonders. This can be a 5-minute walk with your dog or sitting on the porch while you enjoy your coffee.
Spending time outdoors at the crack of dawn can often be more peaceful than later in the day. It also provide your with several other advantages:
- More energy
- Better digestion
- Stronger lungs
- Reduced stress and anxiety
- Healthier immune system
Writing is one of the best ways we can express ourselves and something we can do even when we have only a little time. Journaling helps us manage anxiety, identify our emotions, and focus our thoughts.
Here are some ideas for morning journal writing:
- A daily affirmation
- Goals for the day
- Life dreams
- A to-do list
- What you’re grateful for
- How you’re feeling
- What you’re looking forward to today
11. Make a Not-To-Do List
We all know about to-do lists, as just mentioned, but what about a not-to-do list? Think about what things you need or want to avoid to have a happier, more productive day. What might get in the way of your goals for the day?
A lot of times, unproductive habits are unconscious. We do them without even thinking about it so making ourselves aware of these before we begin our day gives us a chance to notice and avoid them. Unlike a to-do list, we don’t necessarily cross not-to-do list items off right away. If it’s something that’s become a habit, it’ll likely take more than one day to stop it. Keep in mind that some progress is better than no progress!
Points to include on your not-to-do list might be staying off social media during specified hours, not checking your email on your lunch break, and not comparing yourself to your coworkers.
12. Take a cold shower
As much as you may crave a warm shower to wake you up, research shows that daily cold showers reduce sick days at work and fight symptoms of depression. Cold showers are also known to improve circulation, strengthen your immune system, and help with weight loss.
If taking a cold shower doesn’t sound fun, hopping in for just a few minutes each day can make a big difference. Blast a good song or listen to your favorite podcast while you do it. Then, have your morning coffee or tea ready to warm you up!
13. Do something fun
This one isn’t so popular because who has time for fun in the morning? But, self-care is a real thing and one that offers many advantages. The problem with not stopping to enjoy life first thing in the morning is that our day is quickly filled with meeting deadlines, running errands, and completing chores.
Even a quick fun activity is beneficial. This could be listening to some good tunes (during your cold shower), taking care of your houseplants, or cooking a delicious breakfast.
Doing things we love helps us feel motivated and productive. And, we all know that the happier we are, the less stressed we feel and the better relationships we have.
14. Eat a nourishing breakfast
Most of us have heard the old saying, “you are what you eat.” “Regular breakfast consumption has been associated with improved weight control, better cognitive function, and cardio-metabolic health,” according to scientists.
Unprocessed, whole foods are best for a nutritious breakfast. Be sure to include proteins, fruits, veggies, and whole grains. Here are some foods that can prepare us for a wholesome day and provide quality health benefits (and they’re simple, quick options).
- Yogurt or oatmeal with fresh fruit
- Whole grain toast with avocados
- Fresh fruit and vegetable smoothie
- Mixed nuts and berries
- Whole-grain cereal
- Hard-boiled eggs
Last up on our list is one that’s not on every list. But, who’s heard of killing two birds with one stone? The idea of a good morning routine is starting your day off right for success and happiness and being extra productive certainly helps this.
For example, we mentioned moving your body and breathing fresh air. So, a stroll around your neighborhood can achieve both of these. Or, drink your glass of lemon water while you enjoy your healthy breakfast.
You want your morning routine to be pleasant and attainable, so it’s okay to do it in a way that allows you to get the most from it.
“If you win the morning, you win the day.” Tim Ferriss
There’s no one-size-fits-all for everyone to follow. However, this morning routine can be achieved from start to finish in under an hour because these tasks are quick and can be combined. You may find that there’s one you want to take out, something you may want to add, or one ritual you want to spend more time on. Create the perfect morning routine for you!
For more tips on achievement, read about Jordan Belfort’s hidden secret to success.