A good morning starts in the morning, says an ancient proverb, and there is a kernel of truth. The quality of our actions when we wake up can determine the progress of the entire day.
A dynamic and positive start can make us more productive and calm, while a slow start can make us feel overwhelmed and inactive the rest of the time.
For this reason, create a morning routine suited to our needs fundamental to improve our psychophysical well-being.
In recent years, on social media and in lifestyle blogs there has been more and more talk about winning morning routines, which promise amazing results in terms of productivity and efficiency.
These routines, recommended by gurus and influencers, are often welcomed with enthusiasm and adopted by thousands of people seeking balance and personal success.
The unsustainability of extreme routines
Among the most common practices in the morning routines that are popular on social media we find, for example, that of waking up at 5 in the morning, running for an hour, dedicating yourself to deep work (deep work) or meditate for at least 30 minutes, take a freezing shower to activate the body and other extreme feats.
It may also be true that such actions, carried out for years by multimillionaire entrepreneurs such as Elon Musk or Jeff Bezos, can lead to enormous progress in career and economic success, but such routines often prove unsustainable (at least for us mere mortals).
The initial motivation can be very strong and it makes us believe that we will be able to carry out these practices on a daily basis. But as soon as we skip a day or realize that these habits require considerable effort, our good intentions are dashed.
In the long run, the commitment required becomes too burdensome (especially if inserted into a stressful daily life made up of work, traffic, small children, household chores), and this it can lead us to completely abandon the routineresulting in frustration.
The solution: a sustainable morning routine
To avoid feeling overwhelmed, it is useful to opt for a morning routine simpler and more sustainable, made up of small targeted actions which require a few minutes of our time and can be carried out consistently over the long term.
These actions, while they seem small, can have a significant impact on our well-being, helping us start the day with energy and serenity. The goal is not to achieve perfection, but create a routine that fits our rhythms and that we can maintain for as long as possible.
Here are five sustainable habits that anyone can introduce into their morning routine to start the day in the best way:
Drink as soon as you wake up
After a night’s sleep, the body is dehydrated and needs fluids to get going again. Drinking a glass of water at room temperature as soon as you get up helps rehydrate the body, stimulates the metabolism and aids digestion.
It is a simple gesture, but with great benefits for the body and mind, which can become the first step in starting the day on the right foot.
Awaken your muscles
You don’t need to dedicate an hour to physical activity or run ten kilometers to feel better. Even just 5/10 minutes of stretching or light yoga can make a difference.
These exercises help wake up muscles, improve circulation and release endorphins, the feel-good hormones. Moreover, they can be carried out easily at home and without special equipmentmaking them easy to integrate into your routine.
Breathe
You don’t need to meditate for an hour, own the latest mat or light a thousand candles to get great benefits. Also a few minutes of conscious breathing can reduce stress, increase concentration and improve mood.
Let’s choose a quiet and peaceful place, sit comfortably and focus on our breathing. This small awareness practice on here and now it will help us start the day with a clearer and more focused mind.
Plan your day
Planning your day is a great way to avoid stress related to uncertainty and the lack of organization. Taking five minutes to create a to-do list allows you to have a clear vision of your commitments and priorities.
Let’s keep a notebook near the bedside table, so as to Write down your commitments for the following day the night beforeand in the morning we review the list drawn up, placing the two/three most important actions to complete at the top.
Remember breakfast
Breakfast is often considered the most important meal of the dayand for good reason. Starting the day with a balanced and nutrient-rich breakfast provides the energy needed to face daily tasks.
Avoid refined sugars and opt for whole grains, fresh fruit and proteins helps keep energy and concentration levels stable.
If you think you don’t have time to structure a rich and balanced breakfast or you’re too lazy to get to the stove in the morning, here’s some breakfast to prepare in advance – so you will have no more excuses!
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