As school has started and activities take over, mornings can feel chaotic. Creating a few intentional minutes at the start of your day can improve your outlook and productivity.
“Not preparing our bodies to start the day can create stress and anxiety,” says Jessica Hudson, a behavioral health professional at BlueCross BlueShield of Tennessee. “A short routine of doing small things can change your entire day for the better.”
Why people don’t have healthy morning routines
Jessica Hudson: Time seems to be the biggest barrier to creating healthy morning routines. But consider this: One hour is just 4% of your day. Making a routine to start your morning can change the other 96%. And you don’t need an hour. Anything from 3 to 10 minutes can be effective.
Beginning the day with meditation, exercise or a healthy breakfast boosts cognitive performance. It also promotes healthier lifestyle choices. One study found that 10 minutes of daily mindfulness reduced depressive symptoms by 20%.
Scrolling on your phone should probably not be part of a morning routine. It gives your brain immediate stimuli and may distract you from starting your day positively. Consider replacing phone time with breathing exercises or a few minutes of quiet reflection.
What are healthy morning routines?
Jessica Hudson: All these activities can be beneficial in the morning:
- Breathing exercises
- Light stretching
- Going outside and getting sun on your face
- Reflecting on things you are grateful for
Getting natural light first thing also helps wake you up. Sunlight is your body’s natural trigger that it is time to start the day.
Adjust your wake-up time gradually
Jessica Hudson: Changing too much at once sets you up for failure when it feels overwhelming. Even moving your alarm back 15 minutes can help you get up a little earlier. Going to bed that much earlier makes the transition easier. Avoiding caffeine and alcohol late at night also helps your body adjust.
Get out of bed right when your alarm goes off. That alone makes it easier to change your routine over time.
What makes a routine stick
Jessica Hudson: Starting small is always the best approach. Small changes make it easier to maintain a new routine and sleep schedule. Getting a friend or family member to do it with you also helps with accountability.
For families, preparing the night before reduces morning stress significantly. Lay out lunches, clothes and anything else needed for the next day. Make sure people who need to leave earliest have access to the bathroom and breakfast first.
“Building a morning routine doesn’t mean you have to love mornings,” Jessica says. “Start by setting your alarm 15 minutes earlier. Move your bedtime gradually. Then, start your new, healthy morning routine.”
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Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.