An Energising Morning Routine
Recall that your body operates on at 24 hour clock to regulate sleep and wake - therefore by energising yourself properly in the morning, you encourage your body to be tired in the evening.
Further, this routine naturally boosts your energy from sources such as endorphins - leaving you less reliant on coffee and sugar, and therefore, less likely to crash in the afternoon too.
There are many steps here, note ALL is better than none, and SOME is better than none. Do what you can!
Set your alarm early enough to allow at least 20 minutes for the routine
Once your alarm goes off, GET UP. Leading neuroscientist Matthew Walker reports that hitting the snooze button, especially if it’s jolting instead of soothing, can lead to anxiety and extreme stress over and over
Once you are up, drink a big glass of water - the British Journal of Nutrition reported even mild dehydration increases fatigue, anxiety, an inability to focus and slows mental processing speed. After fasting overnight, the body must consume water to clear out toxins from the previous day - giving you additional energy in the process.
Have a cup of herbal tea, black tea or (if you must), coffee. Avoid using sugar and opt for stevia instead.
Once you have your tea / coffee, go outside or by a window into sunlight. Research shows exposing yourself to natural light suppresses the hormone to make you sleepy - melatonin. Translated, you become less tired simply by seeing the sun. Further, this means in the evening, you’re more likely to produce melatonin earlier too - so you’ll more easily fall asleep that night too.
While you are in the sun, write in a notepad 3 positive things about your life right now. This can be as simple as ‘this tea is delicious’ or ‘I am lucky to have a great partner / friends / family’. Peer reviewed journal American Psychologist testifies prompting yourself to be optimistic on a daily basis helps reduce stress, protects and rectifies burn out / mental exhaustion, lessens anxiety and depression and even increases your likelihood of attaining personal and professional goals.
Again, ideally whilst in the sun, do at least 10 minutes of movement. This can be as simple as a gentle walk or yoga, right through to a run or training session. The important things is that you do SOMETHING and form this daily habit. Immediately releasing endorphins to improve your mood, research shows it also aids mental functioning later in the day - so you’re more productive and less stressed because you’re able to get more done. Further, it changes the structure in the brain responsible for reacting to stress - making you more calm and less effected by everyday challenges - a primary factor in mental exhaustion. Finally, it boosts circulation so again, you’re instantly more energetic.
Finish the routine with at least 5 minutes of mindfulness meditation, using the app Headspace (it has a free trial). Science has found meditation to be effective for reducing stress, increasing concentration and helpful for anxiety and depression - key symptoms for burn out.
As you can see, this morning routine isn’t just about physical energy - it’s primarily about psychology. Essentially, the mind will dictate how energetic you feel: remember, it’s a feeling. Now, all you need to do is put it into action - starting tomorrow. Nothing changes until you change!