The common practice is to wake up an hour before work time and rush to get ready. Taking shower at a lightning speed or even skipping it sometimes and instead of proper breakfast grabbing an energy bar or even coffee sums up a normal daily routine for most people. Work mostly leaves you frustrated and discombobulated and by the mid of the week, you are burned out and won’t have the energy to fulfill the week’s goals. Morning and evening routines are what define your day. They help achieve more in less time, think clearly, and make you do work that is of actual importance. The routines help you keep track of time and make sure you get done the most important things first. It is very important to start a healthy routine from today.
All it takes is a bit of discipline and consistency along with a proper routine that makes up for a healthy day. What is a healthy daily routine? Here are some of the steps for a healthy daily schedule.
A healthy morning routine sets up for a healthy day. Not everyone is a morning person but keeping up with a morning routine can make it easier as it gives people something to look forward to.
Waking Up Early
“Successful people wake up early.” With some exceptions such as Winston Churchill who loved to stay in bed until 11 am, waking up early is the best start to the day. Many high achievers recommend waking up early in the morning to execute your routine. Apple CEO Tim Cook, Twitter CEO Jack Dorsey, and Virgin Group founder Richard Branson all have one thing in common and that is they all are early risers. These people have found the key to success and they know the benefits it brings with itself including increased productivity due to 0% distraction from the world and better results as the mind is at its full capacity in the earliest hours of the day. If you are not an early riser is better to develop the habit of sleeping early or using an alarm clock. By adopting these habits you can easily transform yourself into the early risers.
Snoozing is one of the worst ways to start off your morning. While you may intend to take 5 minutes extra it usually lasts no less than an hour. Researchers have found that snoozing instead of getting out of bed as soon as possible makes you feel uncomfortable and tired. To break your bad habit it is most recommended to keep your phone or alarm clock out of reach making it impossible for you to snooze. It is also useful to preset your coffee machine time with the alarm because if you are a coffee lover the aroma of coffee is enough to make you come out of bed.
Stretching is one of the most important habits to keep in your life. After getting out of bed it is recommended to do some light stretches. Stretching not only improve blood circulation in your body but also give you the energy you need for the whole day. Stretching along with other benefits also prevents any kind of soreness that you might feel after sleep.
Morning is one of the best times to practice mindfulness. The idea of meditation is to turn off from the world and spend some quiet time alone. Engaging in meditation has a lot of positive benefits. It will set you up for a positive attitude and reduce the leftover stress from the previous day. Meditating for not more than 5-10 minutes in the morning will help enhance your mental ability throughout the day, give you an energy boost, and prevents stress and depression. Researchers mention more than 76 benefits of meditation including greater focus, enhanced decision making, better memory, and increased time management capability. If still, you don’t find yourself attracted to meditation try doing deep breathing or yoga.
Nearly 75% of the total population of the world doesn’t drink enough water required by the body to work properly. This results in being tired most of the time along with headaches, and lower strength, and stamina thus making daily life miserable and tough. The best way to overcome the issue is to keep water by your side all day long. Make water part of your healthy daily meal plan. It is also recommended to use lemon water as it has shown some serious health benefits. Having an intake of hot lemon water in the morning will help stabilize your stomach and hydrate your body. Lemon water includes Vitamin C and antioxidants which help boost your immune system. It is preferred to have a minimum of 9 cups of water daily for women and 13 cups for men. Check the ways for spending a healthy routine.
Eating a proper breakfast is a must part of a healthy morning routine. The items you choose to consume affect your daily life on how well your brain functions thus making it easier or harder for you to achieve your goals. There is no better way to ruin your productive day than by skipping your breakfast. A healthy, well-balanced breakfast will help nourish your fluids, boost your productivity, keep your blood sugar level moderate and elevate your mood. Make sure that your breakfast includes healthy proteins, whole grains, some fruits as well as vegetables. Foods that can fulfill the above requirements include:
- Dark Chocolate
Keeping your body moving is one of the best ways to be positive and productive before even starting work. It is preferable to do a 30 min workout before going to work especially at the earliest time of the morning i.e. take your dog for a walk or go cycling. During work, most of the time is spent stuck behind the desk which is considered a disaster for the body. The national center for health, physical activity, and disability found some of the most damaging effects of sitting including the risk of colon or breast cancer, diabetes, or even heart attack as well as mental health decline. Studies have found that it is preferable for you to stand for 10 mins after every hour of sitting and move your body by engaging in some small activity.
Getting Proper Sleep
Sleep is the only time when our body is totally relaxed from any kind of problem. Getting a night of proper sleep is important for the improvement of overall health. It is found that many people are falling short of the proper 6 to 8 hours of required sleep and this can result in many devastating effects on the body. Not sleeping enough can lead to moody behavior, lack of productivity, obesity, muscle pain, headache, and even death. Alongside all these physical effects it is impossible for a person to give his fullest when all he is thinking of is to get into bed and drift back to sleep.
You should avoid heavy weight lifting at the end of the day and instead opt for a warm bath to relax your muscles in order to get a night of proper sleep. You can also limit your caffeine intake and follow a proper healthy daily meal plan like eating bananas, oatmeal, etc. for proper and healthy sleep.
Avoid mobile phones
Even though how enticing it may be try not to touch your phones or laptops the second you wake up. Social media can have a negative impact on your life, it can create a sense of stress in your mind. Putting your phones away can be one of the difficult tasks keeping in view the dependency on technology. An average person spends almost 8 to 10 hours on social media that time could be spent someplace else like exercising, cooking, etc. The constant use of phones can increase stress and blue light coming from the phone can result in a lack of production of the body’s natural melatonin which is essential for proper sleep patterns.
Getting a healthy life doesn’t mean you have to make all these changes in a matter of days but these things require time and slow progress. It is preferable to focus on small healthy habits that you truly enjoy which are more likely to last for a long period of time. Developing a healthy and proper lifestyle requires time, dedication, and consistency but this doesn’t make it impossible. Try not to be in a race and avoid extreme measures that might demotivate you instead. Try getting proper sleep by sleeping and waking up early because you won’t regret a routine that sets you up for a productive day.