4 Quick Healthy Habits to Start Your Day on a Mindful Note

It doesn't take much to make sure you start your day on the right foot -- a little mindfulness goes a long way!
Neha Muppidi

There’s one thing that 90% of successful executives have in common—a morning routine with specific habits to help start their days off strong! Who says you can’t do the same? Incorporating some key habits into your morning routine can set you up to be healthier and happier.

1. Avoid lingering in bed

When we hear our alarm go off, we often dread what comes next—waking up. Whether due to laziness, genuine exhaustion, or even anxiety, many of us tend to switch off our alarms and linger in bed, indulging in our thoughts and worries or scrolling through social media on our phones. While this can seem like the more relaxing option, it’s often just the opposite. Not getting up right away can cause heightened stress and fatigue throughout the day, so the next time you hear your alarm ring, resist the urge to say in bed, get up, and start your day!

Put it into action:

  • Set the alarm on your phone and place it somewhere out of reach from your bed. This way, you have to get up to switch off your alarm, and aren’t temped to just reach over and scroll in bed. 
  • Ditch the phone alarm and get an alarm clock! Evidence suggests we shouldn’t have our phones in our rooms at all. Leave that distraction out of your room, so that when you get into bed you’re ready to sleep, and when you get up you’re not immediately tempted to pick up your phone.

2. Drink a large glass of water

Do you ever wake up feeling thirsty? For many of us, the answer is yes, because the body naturally loses around a liter of water each night while you sleep. Drinking a large glass of water as soon as you wake up helps to replenish and rehydrate your body, allowing you to kick off your day feeling more energized.

Put it into action: 

  • Keep a glass of water beside your bed as a reminder to hydrate when you wake up.
  • Leave a glass in your bathroom so when you first get up to go to the bathroom or brush your teeth, you have a glass ready to fill and gulp down!
  • Make it a habit to drink a glass of H2O before you reach for that first cup of morning coffee.

3. Resist the urge to head straight for the electronics

Each morning, instead of grabbing your phone or laptop right away, consider centering your first thoughts around gratitude and positivity. Take a few moments to bring to mind three things you’re grateful for.

Put it into action: 

  • Try creating a written list of positive affirmations or things you’re grateful for, and keep it beside your bed for easy reference. 
  • Give yourself even 10 phone-free minutes to make your bed, brush your teeth, turn the coffee on, sit on your porch, or unload the dishwasher. Let your brain warm up for the day without the distraction of a screen.
  • If you must grab your phone, hold off on work emails and social media. Instead, plug into a positive energy playlist, mindfulness app like Headspace, or a news podcast like NPR’s Up First to get some mental stimulation, avoiding the immediate screen time on your eyes.

4. Create a realistic to-do list

We all have busy lives, so it can be easy to get overwhelmed and feel stressed. With the help of a simple to-do list, however, you can quickly lighten your emotional burden. Writing down your tasks for the day can help you declutter your mind and develop realistic goals for what you want to achieve.

Put it into action: 

  • Use the image below as a guide to make your goals clear and SMART. Instead of just “laundry, bathroom, dishes,” make it “hang clean laundry in the closet, clean bathroom counter and floors, wash dishes and unload dishwasher.”
  • Circle the top 3 priorities that are realistic for your day and focus on those first. It’s hard to feel successful when you have a long list that you know you won’t be able to complete before you even get started.
  • Crossing an item off a list is satisfying. Let yourself celebrate completing each to-do item, even if there are others waiting for tomorrow.
SMART goals for healthy habits

When developing any new habit, consistency is key! The more you start implementing these activities into your daily routine, the more normal they’ll feel. It is okay to have off-days where you feel like you’ve been unsuccessful, but what is important is to not become discouraged and to do your best to improve the following day.

Staying accountable to your personal goals doesn’t have to be hard. With Wishroute as your accountability buddy, you can work on different wellness topics (including self- care, exercise, and healthy eating)  to work specifically on the habits you are trying to develop. Real, caring people on our team team check-in each night and share tips each morning, helping you stay accountable via text messages in the evening. Start your FREE trial today!

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