The first few minutes of your morning are the most important of your day and can set the tone for positivity and productivity. Ideally, you have an app or clock that taps into your natural circadian rhythm and wakes you during your “best time” within a certain window. Getting jarred out of a deep REM slumber to the sound of a blaring alarm clock sets you up for a negative day brimming with fatigue and crankiness.
But getting the right alarm clock is only part of the battle.
Here are six ways to start your morning better while kicking bad habits that destroy good sleep hygiene.
1. Give yourself at least 15 minutes of no screen time
Besides turning off an alarm that might be on your phone, resist the urge to check your email or social media. It sets you up for a day of being enslaved to technology, and your morning time should be reserved just for you. This might mean disabling notifications on your home screen so you’re not tempted by that Facebook update or mounting emails.
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2. Swap out the coffee for lemon water
Lukewarm water with a fresh lemon squeezed into it has numerous benefits–but you need to drink it first thing in the morning. It starts your metabolism, which burns fat while sustaining muscle, cleanses your mouth and throat, and gives you a boost of energy. Then wait at least 30 minutes before brushing your teeth, drinking, or eating. This might be a toughie for caffeine addicts, but you can manage 30 minutes and it’s a great way to reduce the need for a coffee fix.
3. Sit up correctly
There are many “bad ways” to get out of bed, but only one best way, if your body allows for it: Roll over onto your right side, then push yourself up into a sitting position before standing with a straight back (no hunching). It’s the gentlest way to get up, takes the pressure off your heart and back, and is a great, easy ritual to start your morning right.
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4. Set and affirm your goals for the day
While stretching in bed or prepping your lemon water, set some feasible goals for the day, but limit them to three. This might include packing your lunch instead of eating out to save money, committing to that noon yoga class, or scheduling the doctor’s appointment you’ve been putting off.
It seems so obvious, and yet so many people ignore it. You can do this in bed, using a simple stretched-out-legs-and-arms-overhead movement. You can indulge in a supine twist on a padded floor, or you can practice whatever feels right for as little or as long as you like. Your body’s just been booted down for hours–you can’t expect it to be warmed up, energized, and raring to go right away.
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Don’t skip over this one just because it sounds boring or like you don’t have time for it. Meditation is only as strict, long, short, boring, or annoying as you make it. A “successful” meditation in an entire lifetime might be only a few seconds. However, sitting in a comfortable position and focusing on clearing your mind–even if it’s for less than a minute–can help your mental clarity and spiritual well-being and set the stage for the day.
You probably already know which morning habits aren’t serving you, so why keep doing them? Instead, focus on what really makes your mornings better and prioritize them.