Morning Routines for Mental Clarity by Teri Silver

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Rolling out of bed in the morning is easy for some people, but for most of us, it’s a true challenge. Developing a morning routine will help your mental clarity as you get ready to take on the day. Routines may include exercise, yoga, stretching, and a balanced breakfast. Whatever you choose, take note of what works for sweeping the cobwebs out of your head.
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Routines are helpful in keeping yourself on track. To start with, wake up early enough to have time for all the “wake up” techniques.
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Routines

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Why have a morning routine?

Structure helps us to reduce stress. Cortisol is the stress hormone that brings on tension and anxiety. By relaxing in the morning, it helps you to keep cortisol in check throughout the day.

When waking up, these routines will help you stay on course.

• Wake up at the same time each day. Don’t sleep in for more than an hour or two on your days off.
• Give yourself enough time to exercise, shower, eat, and get to your job. Starting the morning on a time crunch leads to overstressing before the workday begins. (Go to bed at a reasonable time so you don’t “accidentally” oversleep!)   
• Breathe deeply.  
• Hydrate as soon as possible. Keep a water bottle at your bedside.
• Stretch (before you get out of bed).
• Do NOT pick up your phone or computer (there’s plenty of time for that later).
• Get into a good mood by meditating and by writing in a gratitude journal. Think about things (or people) that make your life better and that you’re thankful for.
• Plan the day. Creating a clear morning routine tells your brain specifically what you’re going to do. It lessens the problem of having to think about the little things all the time.
• Even on a cloudy, rainy day, the morning starts with light. Open window coverings and let the sun shine through. Bright light helps your body rejuvenate.
• Upbeat music gets you moving.
• Reading — whether it’s a newspaper, magazine or paper book — also gets your brain moving. But reading by way of a phone or computer screen is bound to make you sleepy.

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Exercise

Physical movement gets your blood circulating. Get outside if the weather is nice -- outdoor exercise improves sleep quality. Exercise pumps up neurotransmitters like serotonin and norepinephrine that give the body the ability to handle stress.
Running and jogging are great forms of exercise, especially when you live in one of the best cities for runners. Ride a bike, take a power walk, swim, jump rope, dance — anything to get you pumped up!
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Breakfast Nutrition

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Start your morning with the right nutrition. You may like those sugary cereals, but a balanced breakfast should include protein and fiber. Suggestions? Eggs, whole wheat toast, fruit, nuts, Greek yogurt, oatmeal, cottage cheese, and tea.

If you’re a “regular” coffee drinker, it’s true that caffeine does increase physical and mental acuity. But it’s also a diuretic — it will keep you running to the bathroom. Drink coffee with dairy, half-and-half, or plant-based milk if it’s your preference, but take it easy on sugar, flavored syrups, and artificial sweeteners.  

Coffee, energy drinks, tea, and other caffeinated drinks typically get your motor running in the morning, but if you drink them late in the day, you may not have an easy time falling asleep at bedtime.  

Fruit and yogurt smoothies with blended fruits (or vegetables) are a morning treat. Add protein powder for an extra nutrition boost.

Morning Routine Suggestion

The key to a useful routine is in the word “routine.” Here’s a blueprint for a simple yet engaging morning for the average workday.

• 6:00 a.m.  Set the alarm for your wake-up call (only one tap of the snooze button is allowed). Stretch. Get out of bed. Open the curtains (or blinds). Put on some music and do a bit more stretching.   
• 6:15 a.m.  Exercise for 15 or 20 minutes. Hit the treadmill, ride a stationary bike, or lift a few weights. (Save the hardcore exercising for after work.)
• 6:30 a.m.  It’s breakfast time! Eat, drink juice, coffee, tea, or whatever you prefer. Also, drink water (it’s the best hydrator).
• 6:45 a.m.  Hop in the shower, get your makeup on (or shave), do your hair, and get dressed.
• 7:15 a.m.  Check a traffic app. Drive to work. Listen to music, a podcast, or an audiobook. If you live close enough, take a walk.
• 8:00 a.m.  Settle in and get your game day on. 
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Developing a regular routine to help your mornings go smoothly starts with setting a bedtime, getting a good night's sleep, setting out clothes, and packing your lunch the night before. Staying sharp throughout the day begins with the right kind of prep.
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Teri Silver is a journalist and outdoor enthusiast. She and her husband live on 5 acres with a vast lawn, three gardens, a farm, a pond, many trees, and a lot of yard work! The best parts of the year are summer and fall when home-grown veggies are on the dinner table.