1. Don’t let your phone be the first thing you see in the morning.
We’re all guilty of it. But not only does staring at your phone first thing in the morning immediately overwhelm you with stimuli, but some studies have also found that all of that exposure to blue light first thing in the morning can spike your “stress hormone” cortisol and disrupt your natural wake-sleep cycle.
2. Grab a book instead.
Give yourself a gentler wake-up call by grabbing a good book instead, preferably non-fiction. Make a point to read at least a chapter or so of your chosen reading material in the morning so you can learn something new and put yourself in the right mindset to tackle the day.
3. Make your bed.
What’s one great way to keep yourself productive during the day? Start with a productive task! Taking the minute to straighten up your bed immediately sets you on the right path (and you’ll definitely thank yourself later tonight when you get to crawl into a nice comfy bed at the end of a long day).
4. Take a huge drink of water as soon as you’re up and moving.
Adequate hydration is so. important. Not only does staying hydrated give your body the water it needs to function normally, but there’s even evidence that it can help you perform better as an athlete.
Your brain is almost made up of about 75% water, which means that adequate hydration can also help you stay alert and feeling good. If you struggle with meeting your H2O goals, knock it out of the park in the morning by chugging a full glass of water (ideally, at least 1 liter or so) right off the bat.
5. Start your morning outside.
One of the easiest hacks you can utilize to feel better and more productive is to get some morning fresh air as soon as you can. Spending time outside has been shown to boost your mood and improve your brain power, even if all you’re doing is sitting and soaking it in. Take your morning cup of coffee out on your porch, do a quick walk around your block, or simply step outside of your front door and stand in the sun for a few minutes for a natural “charge.”
6. Kickstart your morning with an uber-nutritious meal.
If you want the energy to tackle everything on your to-do list, you’ll need some serious fuel. Look for a balanced morning meal that covers your protein, fiber, and micronutrient needs for a power-packed start. If you aren’t sure where to start: Greek yogurt, whole grains, fruits, and protein powder are all great options here.
7. Take a walk while setting some intentions for the day.
Looking to kill a couple of birds with one stone? Make it a point to take a long, mindful walk in the morning! You’ll get fresh air, physical activity, and a quiet chance to set your intentions for the rest of your day without being plugged into a screen or distracted by your phone notifications.
8. Enjoy a mini “polar plunge” from your shower.
There are a ton of benefits associated with cold plunges, including its reported ability to help people feel more alert, attentive, and inspired. Luckily, you don’t necessarily need access to an arctic body of water to take advantage — all you really need is a cold shower! After washing up your regular morning shower, crank down the temperature for a couple of minutes to get a nice healthy “shock” to your system.
9. Set aside at least 30 minutes for some physical activity every day.
Allow yourself some flexibility here: it counts as physical activity whether you’re pumping iron at the gym or taking a gentle post-work walk around the block to wind down. No matter what your physical activity of choice, just make sure that you finish it every day. Even better, dedicate 30 minutes of your morning routine to this non-negotiable so you don’t have to worry about it during the rest of your busy day.
10. Get on a supplement routine that makes you feel good.
Aside from a healthy diet and a regular physical activity routine, we could all use a little supplemental nutritional help every once in a while. Our recommendation for just about everyone: fish oil to meet your healthy fat needs, support your immune system against inflammation, and protect your joints and muscles from regular wear and tear.
11. Set one achievable fitness goal… then do it.
Too often, we plan fitness goals to be huge and big-picture: lose “x” amount of weight, put on “blank” percentage of muscle gain, et cetera. But all of those big goals are the result of several smaller actions. To keep yourself motivated, make small daily goals as well: lift ten more pounds during your squat, shave ten seconds off of your mile run time, or complete one more minute of a HIIT circuit. All those little wins will definitely add up.
12. Write down your game plan for the day.
If you’re trying to find ways to keep yourself accountable to your goals, grab a pen and paper and jot it all down first thing in the morning. Not only does this solidify your plan for the day and give you something to refer to as it progresses, but it’s also fun to look back on to see how much you’ve accomplished.
13. Learn a stress-relieving breathing technique.
Fun fact: your breathing is directly connected to your stress response! If things start to feel like a little too much, try the anxiety-reliving 4-7-8 breathing technique to physically and mentally relax:
– Breathe in for 4 seconds, breathing in through your nose and into your belly
– Hold that breath for 7 seconds
– Slowly exhale for 8 seconds out of your mouth
This is also a great hack for helping you sleep if your brain just can’t seem to stop running at night.
14. Set your alarm just 30 minutes earlier in the morning.
By tweaking your morning schedule this tiny amount, you’ll give yourself more time to get stuff done and start your day off on a good foot, rather than having to rush around. It’s also a perfect amount of time to add in that quick 30 minutes of physical activity or reading session.
15. Stand more.
Sitting and staying sedentary is a huge problem for anyone who wants to stay healthy, and studies have found that sitting for prolonged periods of time has been linked to serious health issues like cardiovascular disease and diabetes. In addition to moving more in the gym, find more natural opportunities to stand: while you’re working, going through your scrolling time on social media, or even settling in for a night of binging your favorite shows.
16. Try the 3-3-3 Method.
If you’re looking for a way to really allocate your time efficiently during the day and feel good about your accomplishments, try utilizing the 3-3-3 method. This time management method was created by productivity author Oliver Burkeman and involves divvying your time into three major categories:
– Three hours of deep work on your most important projects
– Three hours on smaller, still-important tasks like administration or taking meetings
– Three hours on “maintenance” activities like your physical activity and chores
17. Enjoy your favorite healthy treat.
Do you constantly find yourself fighting that mid-afternoon slump? Treat yourself! Eating a delicious snack is a must for a naturally energizing pick-me-up. Make sure you have your favorite healthy treat on hand: look for complex carbohydrates and protein for a snack that won’t weigh you down later.
18. Make tomorrow morning easier by taking care of business tonight.
At the end of a long day, you’re probably looking forward to winding down and recovering so that you can take on the next day just as effectively. But taking some time to take care of the little things (ie: packing healthy meals, laying out your clothes, taking care of all the dishes) can go a long way to making your morning run smoothly.
19. Establish a relaxing wind-down routine.
Struggling to separate your work life from your personal? Draw a clear divide by implementing a relaxing wind-down routine once you clock off. Have a mindful cup of tea, read a book for fun, and do anything that makes you happy and relaxed. This can even be your designated social media scroll time (just make sure to power down the devices well before you go to bed so your brain and your body can properly unwind).
20. End the day by journaling.
Gratitude goes a long way here: no matter how your day went, find room to mention one good thing that raised your spirits. You’ll get to mentally go through your day, remember your highs and lows, and get motivated for the next day to come.
The bottom line…
Whether you’re trying to gain muscle, start a new career, or be a more mindful you, we all have goals and dreams. But no matter what your specific goals are, all of those major changes can start with the tiniest of lifestyle tweaks.
Implement these small but impactful daily habits to change your mindset, launch your productivity, and be the happiest, healthiest version of you.
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