How to Get More Energy by Creating a Morning Routine

Your morning routine can have a huge impact on how productive and energetic you feel throughout the day. If you’re feeling sluggish and rundown, creating an effective morning routine may provide you with extra energy throughout your day.

Erin Engle, PsyD and licensed clinical psychologist at Columbia University Irving Medical Center suggests starting by finding some activities you enjoy doing first thing in the morning.

1. Eat a Healthy Breakfast

Eating breakfast can provide energy, concentration and alertness to help fuel your day. A nutritious breakfast provides your body with essential fuel to get through the morning and throughout the rest of your workday.

A balanced breakfast should include protein, fiber, produce and healthy fats. These essential nutrients will keep you energized throughout the morning and support a strong immune system.

Start with whole grains such as oatmeal, cereal and breads that are low in sugar to stabilize blood sugar levels, feel full for longer and facilitate proper digestion of your food.

Next, incorporate a lean source of protein such as eggs, nuts or yogurt to complete your meal. These sources are packed with beneficial nutrients like choline and leucine that have been known to promote brain function, enhance cognitive performance and boost mental alertness.

Add some fruit for extra vitamins and minerals when you make your smoothie. A smoothie with these ingredients is a delicious, nutritious way to start your morning off right!

Establishing a regular breakfast habit can be challenging at first, but the reward is worth all the effort. You can even prepare some of your meals ahead of time; for example, prepping oatmeal in single serving containers and microwaving it quickly on-the-go.

If you don’t have much time to cook a breakfast, eating out or ordering from a fast-food restaurant can be an easy, healthy alternative. Just remember to opt for fresh, less-processed foods and avoid items with added sugars, preservatives and saturated fats.

2. Exercise

A morning routine can be an effective tool to increase energy levels. But it must be tailored specifically for you – otherwise, you could end up breaking the habit and feeling sluggish in the mornings.

One of the best ways to increase energy is exercising regularly. According to the National Institute of Health, exercise increases oxygen and nutrients throughout your body and can help combat feelings of fatigue.

Furthermore, regular physical activity promotes the growth of new mitochondria – chemical powerhouses responsible for producing ATP, the body’s energy source. As a result, you will experience higher levels of ATP during each day after exercising.

Exercise not only relieves stress and elevates mood, but it releases endorphins – hormones that give us a feeling of well-being and make us more productive.

If you don’t feel motivated to exercise, try listening to motivational music or singing songs that are upbeat and energizing. This can have the same effect as physical exercise, so you might even start feeling more energetic after listening to music in the morning.

Establishing a morning routine can be tricky, so don’t be shy to experiment with different habits. Don’t force yourself into something uncomfortable in the morning, and be sure to incorporate plenty of relaxing activities as well. This will give your life more balance and increase the likelihood that you’ll stick with it longer.

3. Practice Meditation

If you want to boost your energy levels in the mornings, create a morning routine that includes nutritious food, exercise and meditation. It also means abstaining from caffeine, sugar and alcohol.

Though a morning routine won’t give you an instant burst of energy, it can help make you more productive and help keep you feeling energized throughout the day. Creating such a routine requires consistency and persistence; however, getting started may take some effort.

The key to a successful morning routine is starting the day off with motivation and self-worth. Writing down your goals in a journal or making an outline of them can help you prioritize tasks and stay focused throughout the day.

Meditation can also help you increase your energy and focus. Meditation allows you to detach from thoughts and feelings, becoming conscious of both mind and body, which in turn allows you to release any limiting beliefs that cause stress.

Meditation can also help to relax your muscles and release any tension in your body. Try to meditate for 5-10 minutes each morning; start with shorter sessions, then progress to longer ones as you become more comfortable with it.

By adding extra steps to your morning routine, you can boost productivity and feel energized throughout the day. For instance, if you have trouble waking up in the morning, try setting an alarm an hour earlier so that you won’t have to snooze for as long.

In addition to improving your health and making you more productive, a morning routine can also help you relax and feel in control of the day. It may even boost your confidence level and empower yourself in professional situations.

4. Take a Cold Shower

One of the best ways to increase energy is by creating a morning routine. Sticking with it can help you feel more energized throughout the day and keep you on track with your goals.

It can be challenging to get out of bed in the mornings and begin your day, but creating a routine will ensure you always have something enjoyable to look forward to. For many people, taking a cold shower is often their go-to way of starting their day.

Cold water activates your sympathetic nervous system (also known as the fight or flight response), providing you with a surge of energy, improving moods and increasing productivity. Furthermore, it has been said to be an effective enlivening antidepressant; thus why many athletes rely on it during workouts or training sessions.

Another great advantage of taking a cold shower is that it can help alleviate body aches and pains. This is because the contrast between cold water’s temperature and your normal body temperature improves blood flow and circulation – essential for healing.

Additionally, taking a cold shower can help soothe skin itching and inflammation. It also tightens pore sizes, giving skin an even-toned complexion with added luminosity and firmness.

Be mindful not to overuse cold water when taking a shower, as this could lead to an unexpected drop in your blood pressure. Always consult your doctor before beginning any new health regimen, such as taking cold showers.

5. Get Outside

No doubt, getting outside is beneficial for both mental and physical wellbeing. Not only does it lift your mood, but also promote better sleep – essential for a healthy body and mind.

Even on dark and dreary days in the fall and winter, getting outside can be more appealing than staying inside. Not only does nature provide us with fresh air, but it is also beneficial for our immune systems as it increases vitamin D production and strengthens T cells – special cells within your defense system.

Outdoors, you’re more likely to engage in social interaction. This can be especially beneficial if you suffer from anxiety as interacting with others helps alleviate stress.

The outdoor environment can help set your circadian rhythm, or the natural time when you feel most energetic. Furthermore, studies have suggested that sunlight has a beneficial impact on sleep – so if you struggle to get adequate rest each night, taking some time out each day to explore nature and spend some quality time outside may be worth taking into account.

Start out with short walks, then progress to longer ones and eventually spend more time outdoors in the woods. The more nature exposure and exercise you get, the better your mood and energy levels will be.