Morning Rituals – Win the Morning. Win the Day!

These days, lots of us are overworked, under nourished, sleep deprived, and challenged by the concept of self-care (ain’t nobody got time for that). The truth is our lives are becoming convenience driven. This basically means that solutions must be simple, convenient, and dare I say it, inspired.

We all know the saying that waking up on the right side of the bed sets the tone for what’s going to happen the rest of the day. Check out these effortlessly simple ways I have suggested to kick start your morning off on the right foot.

1) A routine wake up time

Find yourself a time that fits in with your schedule so that you can get everything you need to do in the morning accomplished without feeling like you are rushing around. When it comes to sleeping, you don’t need that extra five minutes of sleep. Don’t let your alarm clock trick you with its tempting snooze button. We should all be actively attempting to avoid the pitfall of going back to sleep and waking up even groggier than before. It’s important to remember that, in the grand scheme of things, we’ll be happier we got up first thing in the morning, revving and ready to go rather than rushing around at the last minute to get everything organised.


2) Drinking water

Did you know we lose water from our bodies while we sleep? During the night we lose up to 400-500 g of water just simply breathing. Restoration of this is critical to all major functions of the body, making immediate re-hydration a priority. A large glass of cold “mineralized” water (with salt / lemon or lime to facilitate absorption) will get the job done. Having this glass of water first thing in the morning is a refreshing way to soothe that dried out throat after a long night’s sleep. For those of us who snore especially, water is key to hydrating our irritated sinuses and vocal cords.

3) Full nutritious breakfast

A good breakfast is a great way to start your day. Breakfast is often called the most important meal of the day and for good reason; it provides the energy we need to start the day and provides us with essential vitamins and minerals. Replenish the body with slow burn fuels from a breakfast consisting of proteins and healthy fats. Avoid the trap of high sugar / refined carbs breakfast that can initiate metabolic ping pong. Alternatively consider the benefits of intermittent fasting / compressed eating windows and periodically avoid breakfast altogether.

4) Exercise routine

Best way to get your day started is to get moving. Initiate gentle activity to awaken the circadian rhythms and prime the body for the day ahead. A brisk 10-minute walk outdoors will do wonders. If it’s not possible to get outside, find a suntrap in your home and perform 5-10 minutes of yoga, powerbands or body weight exercise. On those cooler mornings when stiffness becomes more apparent you may want to even incorporate mobility exercises into your routine before you even leave your bed.


5) Be productive

I find creating a to do list each day keeps me focused and clear on what I need to do, but I really try to keep it simple and just write two or three big important tasks. Be realistic about what you need to get done and bear your schedule in mind. If we always try and get too much done, we can feel like we’re never achieving enough. Keep it simple.

Our brains are in a different state first thing in the morning and how we begin the day provides the foundation for the day ahead. Nourishing the mind with positive information or music can set the tone for the day. Perhaps add a motivational podcast through headphones for that extra spark.


How do you start your day? What ways have you found to start your day on the right foot?

By Brooke Lavell – Physiotherapist

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