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6 Morning Rituals Healthy And Successful People Do Every Day

6 Morning Rituals Healthy And Successful People Do Every Day

How you start your morning sets the tone for the rest of the day. If you want to be productive, feel fulfilled and accomplished without sacrificing your health (e.g. drinking five cups of coffee and skipping lunch to finish your project), you should include these six rituals into your morning routine.

1. Unplug your devices

So many people sleep with their mobile phone next to their bed, and then the first thing they do when they wake up is grab their phone and check their email, Facebook and other social media apps.

We’re so addicted to our mobile devices that, according to the Pew Research Center, 67% of cellphone owners check their phones, even when it isn’t buzzing. This might get you on the train of FOMO (aka “fear of missing out”) and promote anxiety and stress, according to this study by British researchers.

Not the best way to start your day indeed.

What you need to do instead is unplug your devices and connect with your loved ones face-to-face first thing in the morning. This means no mobile phones, iPads, computers or TV.

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Make it a special time of the day to connect, even if for 10 to 15 minutes. It will help deepen your relationships.

If you live alone, then use this time to connect with yourself by meditating, reading a good book or just enjoy a longer shower in the morning. We often forget to check in with ourselves and go on this never-stopping autopilot.

So really, staying away from the gadgets will help you get more in tune with yourself.

2. Get your greens on

Green leafy vegetables are excellent for your health. They provide your body with much needed vitamins, alkaline minerals, antioxidants, phytonutrients, chlorophyll and other compounds that are essential for good health.

Chlorophyll found in green vegetables helps regenerate the blood and has anti-cancer, anti-inflammatory, antioxidant and antimutagenic properties.

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These amazing health benefits of chlorophyll are of the main reasons why leafy greens are so good for our health. So we need to find ways to incorporate more of them in our diets.

You may not want to eat salad for all your meals, especially if time is of concern, for example, in the morning. So having a green smoothie or a green juice for breakfast is a great way to start your day.

Try making a simple smoothie by blending ripe bananas, frozen or fresh berries, spinach and water or almond milk. It takes only a few minutes but will keep you energized and will provide your body with the nutrients it needs.

3. Move your body

There’s no doubt that exercise is beneficial for your physical and mental health, mood, productivity and longevity. If you don’t exercise on a regular basis because you dread exercise, then it’s important to find some activity that you really enjoy.

Do you love yoga, dancing, hiking, tennis, swimming, spin classes, Pilates, cycling or lifting weights? When you find something physical that you enjoy, you’re having fun, and it doesn’t feel like work.

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Exercising also improves your cognitive function which is vital for being successful and making good decisions. On top of that, it positively affects blood sugar regulation, which makes you more energized and, in turn, more productive.

4. Meditation

Numerous studies have shown that meditation helps relieve stress and helps you to be mindful about how you spend your time. On top of that, it has a lot of health benefits. It increases immune function and decreases pain and inflammation at the cellular level.

It also boosts your happiness and self-control.

Spare at least five to 10 minutes a day to sit in stillness and peace. This will make you feel more grounded, in tune with yourself and feel more mindful throughout the day, which leads to better decision making, more productivity and happiness.

5. Plan your day before starting work or running errands

If you’re just reacting to what the life (or your inbox) brings at you, then you’re not a master of your time and life. Be proactive rather than reactive and plan your day ahead.

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There are plenty of time management tools out there, so pick the one that works for you. Just make sure that you know exactly what goals you’re trying to achieve today and don’t let other people get you off track.

One important tip is to turn off your email program during the day (unless, of course, you work in customer service and that’s the main task of your job) and spend as little time on email as possible.

Check it, respond to anything that’s urgent, delete what’s irrelevant and move emails you need to deal with later to a different folder. It is important to keep your inbox empty, which is called practicing “Inbox zero”.

This will help you avoid distractions and stay focused on the task at hand.

6. Come to work one hour earlier

Get to the office before everyone else and do most of your important tasks first. This way you’ll get more done and will be less stressed throughout the day. Plus, it might impress your boss, as researchers suggest.

One hour of work, without distractions, will be equivalent to several hours of regular work in a noisy environment, especially when the phone starts ringing, emails keep flooding your inbox and colleagues or your boss keeps asking questions and favors.

You can even ask your manager to leave work one hour earlier. Imagine, if you could come home one hour earlier. What would you do with that time?

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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