Effective Morning Habits for Enhanced Productivity and Energy
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Chapter 1: Embracing the Morning
Although I don’t usually consider myself a morning person, a simple 20-minute routine has completely transformed my mornings.
Photo by Sarah Cervantes on Unsplash
Aubrey Marcus, the author of Own Your Day, Own Your Life and founder of Onnit—a renowned supplement company for athletes—advocates a philosophy where mastering your day is integral to mastering your life. He emphasizes that a successful day contributes to a high-performance life over time.
“To master twenty-four hours is to master your life.” - Aubrey Marcus
A crucial aspect of this philosophy is to seize the morning; the way you kick off your day significantly influences the remainder of it. In his book, Aubrey outlines a straightforward three-step morning routine designed to energize you and eliminate that groggy feeling within just 20 minutes of waking up. As someone who struggles with mornings, I find this routine incredibly effective—it makes my mornings far more lively, productive, and enjoyable.
Section 1.1: Habit 1 - Hydration
After a night’s rest, your body craves hydration. It’s essential to drink at least two glasses of water right after waking up, followed by a third glass shortly thereafter. Many individuals go through their mornings (and entire day) without adequate hydration, leading to brain fog and fatigue.
The boost in energy and mental clarity I experience from simply drinking 2–3 glasses of water in the morning is remarkable. This habit is simple yet profoundly impactful. For an added benefit, consider Aubrey’s ‘Morning Cocktail’—filtered water with the juice of ¼ lemon.
“Drinking water with lemon first thing in the morning helps to alkalize your body, boost your immune system, and kickstart your digestion,” he notes.
Subsection 1.1.1: Habit 2 - Sunlight Exposure
“Exposing yourself to sunlight in the morning helps to regulate your circadian rhythm and improve your mood,” remarks Aubrey Marcus. Our internal body clock, or circadian rhythm, is significantly affected by light exposure. In darkness, our body produces melatonin, the hormone that facilitates sleep. Conversely, light prompts the production of cortisol, a hormone necessary for waking up and being active.
However, since many people stay indoors during the morning hours, their bodies may not fully recognize daylight, resulting in insufficient cortisol production to feel alert. Thus, it’s vital to seek out sunlight. Step outside, soak in the light, and breathe the fresh air to feel instantly revitalized.
Direct sunlight also boosts vitamin D production, essential for a robust immune system.
Section 1.2: Habit 3 - Morning Movement
“Engaging in physical activity in the morning enhances blood circulation, elevates energy levels, and sets a positive tone for the day,” asserts Aubrey Marcus. This doesn’t require a full workout; it’s about incorporating movement—anything that gets your heart rate up and muscles engaged.
Consider these options:
- A 10-minute yoga session
- 20 push-ups or burpees
- A 5-minute stretching routine
- A brief walk outdoors (also beneficial for sunlight exposure)
By adding some form of physical activity in the morning, you stimulate endorphin release (which boosts mood) and cortisol production (which aids alertness). Moreover, exercise increases blood flow to the brain, enhancing cognitive function, focus, and clarity.
Thus, morning activity not only makes you feel happier and more awake but also significantly boosts your productivity for the day.
Chapter 2: Kickstart Your Day
This concise routine has been a game-changer for me, despite my aversion to mornings. By initiating the day with hydration, sunlight, and movement, you can elevate your mornings to be more enjoyable and invigorating. Remember, a powerful start in the morning lays the groundwork for a successful day ahead.
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