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60 Minute Supercharge: Five Tricks to Improve Your Morning

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This is not another article detailing the morning routine of a trending CEO. For those of us racing to get to our 9-5, fitting in an hour of training, a Green juice, and 20 minutes of meditation isn’t always feasible.

Mark Twain, however, was right when he said tHat “the secret to getting ahead is to get started.” Science shows tHat a healthy start can increase our well-being throughout the day.

We’re here to strip down and take the morning grind out of Hollywood. With these five simple hacks, you have the essential tools to set your day up for success. It’s tried and tested, takes less than an hour, and leaves you feeling ready to take on the day.

Morning habit #1: send an impulse

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One of the Best ways to start your morning is to boost someone else’s. Research shows tHat kindness and mental health are closely related, with63% of Britonsfeeling that their mental health improves when others show them compassion. It seems the sentiment is contagious, with those who provide social support10 times more likely to be happier and more productivethan those who don’t.

That’s why Aldwyn Boscawen createdMorality. The app is designed to help you harness the power of your connections by sending (and receiving) anonymous messages of support throughout the day, called “pushes.” Unlike other social networks, Morale is not designed to keep you scrolling in bed for hours. You wake up, write your personalized impulses and send them to your network of real invite-only friends. Then you close the app, feeling good and ready to go about your day.

Morning Habit #2: Get Moving

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The physical benefits of exercise are well known, but moving your body first thing in the morning can also have powerful effects on your mind.

How does this work? When we move, our body releases endorphins; the body’s own combined pain reliever and mood enhancer. At the same time, our stress hormone levels drop, giving us a mixed feeling ofhappinessand relaxation. Exercise also helps increase ourenergy levelsand regulate oursleep-wake cycle. It can even help alleviate the symptoms ofdepression,anxietyandstress.

This close connection between our body and our mind can create a chicken-and-egg dynamic between exercise and our well-being. On the one hand, when we feel physically healthy, our mental health tends to improve. Similarly, feeling better about ourselves can be an engine to get out and move. The challenge arises when we have to get out of the physical stagnation when we feel depressed – I have been there and it is extremely discouraging.

My advice would be to start steady. A morning exercise routine doesn’t need to be a big commitment. The evidence shows that15 minutes of running, yoga or stretchingcan significantly improve your mood.If you can exercise outside and get some sun, then even better.

Morning Habit #3: Keep Breathing

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How hard can it be to breathe, right? We’ve been doing it our whole lives. It turns out that breathing correctly can be quite unnatural for us, especially during times of high stress.

Rebecca Dennis,founder ofThe tree that breathes, says a lotemotionis contained in our breath. Changing thespeed, depth and patternof our breathing, we can actually alter the messages that are sent to our brain. Breathing deeply helps us to get out of oursympathetic nervous system(SNS), the state responsible for that horrible fight-or-flight feeling we get when we’re stressed. When our SNS is active for an extended period of time, stress becomes chronic and we can start to experience panic and anxiety. Coming out of that state through controlled breathing, our blood pressure and heart rate drop, giving our body a chance to rest and digest.

At first, mindful breathing can take a lot of discipline and practice, but once you get the hang of it, you can get into a rhythm within minutes of getting out of bed. In fact, yoga teachers recommend that5-10 minuteseach morning is enough to experience the energizing and uplifting effects of breathwork.

Even better, the breathing practice can be done anywhere.Step-by-step guides like this one from the NHSit can help give your breathing routine a boost.

Morning Habit #4: Embrace the Cold

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I’ll be the first to admit that I’m not a fan of the cold. I have not jumped on the open water swimming bandwagon popularized by practices like theWim Hof ​​Method. If it’s not your bag either, then that’s fine. Reaping the rewards of cold water therapy can be as simple asmoving the shower knob to cold for a couple of minutes. This simple act of *mild self-torture* has been found to release endorphins similar to exercise. Some people who regularly start the day with a cold bath have reportedstress relief as well as improved memory, mood and energyovertime.

Morning Habit #5: Hydration Station

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Now for the big one. We know it’s not an easy task, but resist the urge to reach directly for the coffee. After several hours without water, a serving of H2O helps to hydrate our brain and body, allowing us tothink clearerfor the whole day. There are also physical benefits: it has been found that drinking water in the morningpromote digestion and increase energy levelsfor many people. To help you stick with the habit, try having a Large glass of water at your bedside before and caffeine 90-120 minutes after you wake up.

Think of these tips as a buffet rather than a set menu.We are all different and what works for one will not work for all. Through trial and error, you’ll discover which of these tricks you’ll keep, which you’ll adapt, and which you’ll let go. There is no “miracle morning routine” – but implementing some of these positivity-inducing habits can help you feel energized, happier, and more connected to those around you. So go ahead and give it a try!

Posting60 Minute Supercharge: Five Tricks to Improve Your Morningfirst appeared inFrom monkey to gentleman.

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