7 tips for a great morning
I’m a Registered Dietitian and wellness is my life …
here’s how I start my day.
A morning routine can make or break your day.
It can make or break your week.
Really, it can make or break your life.
Over the years I've fine-tuned my morning routine to go from hitting the snooze button 3 times and rushing out the door to slowly waking, letting the light in, and embracing the day to come.
Here's how I start my day …
Open my blinds and let the sun in – it’s a great way to wake up, naturally. If you wake up really early or live in a grey city (lookin at you London and SF) this may not be possible year-round; try a light that mimics the sunrise like this one
Drink water – 1 full glass with fresh lemon to be exact. Rehydrate your body and flush unwanted toxins. We lose water as we sleep (sweating and breathing) and we are often in a chronic state of dehydration. Kick start your water intake for the day with a large glass when you wake (there’s a whole page in my Welcome Kit dedicated to hydration – sign up for 52 Weeks to get your copy)
Set intentions and express gratitude – this didn’t happen overnight for me. Now, I use a 5-minute journal. It’s amazing what reflection, gratitude, and forecasting can do for you at the start (and end) of your day
Coffee and peanut butter toast – I like coffee for a little extra energy before I work out, but I don’t like having coffee alone. It’s an appetite suppressant that can leave you feeling full even when you’re not nourished. I go for a slice of Dave’s Killer Bread with fresh peanut butter. It’s simple, familiar, and a great source of fuel for my morning workout
More water – it’s never a bad idea
Move my body – yoga, HIIT (high intensity interval training), Pilates, run, box, etc. // a morning workout will activate and increase your metabolism for the remainder of the day.
Breakfast – for me that’s often a green smoothie with added protein. It’s really important to combine protein and carbs whenever you can (carbs will immediately curb your hunger and protein will keep you satiated longer). Check out my tropical green smoothie post HERE.
Then it’s time to get ready and let the world in. I go over my schedule, head to work, check emails, and so on.
If you can implement this morning routine (or your version of it) you’ll be more alert and productive throughout the day. You’ll also be much happier.
Do you have any morning rituals that help you start your day? I’d love to hear them!
Frequently Asked Questions
Q: If I make one change to my morning, what should it be?
A: Honestly, it should be something you enjoy and look forward to. Maybe it’s simply the act of setting a morning routine. Maybe it’s meditating in bed for 5-10 minutes. Or, maybe it’s a series of morning stretches or sun salutations. Regardless, it needs to be something that works for you otherwise it won’t stick and you’ll be right back at square one! If I had to suggest one change, it’d be to go to sleep earlier!
Q: Is tea a better choice than coffee?
A: Both are fine and provide health benefits of their own. As always, moderation is key. Just remember to eat something with coffee and caffeinated tea and be mindful of what you add to them. If you can, keep your drinks free of added sweeteners and oil-based creamers.
Q: I’ve tried and tried and tried to become a morning person, but it’s just not for me! What can I do?
A: It’s okay – the morning isn’t for everyone. You can try establishing an evening routine to wind down and go to bed earlier. Think mellow stretches, journaling, candlelit showers, and detaching from electronics and the outside world. You may find this to be helpful.
This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.