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THIS 5-MINUTE MORNING ROUTINE WILL ENERGIZE YOUR DAY
For most people, mornings tend to fall into two categories: a frenzied mash-up of chaotic rushing and reacting, or a series of actions that are so mind-numbingly dull you all but sleepwalk through them. Not exactly ideal ways to kick off the day. In search of a better option, we turned to Dr. Amy Shah, an immunologist who focuses on whole-body health. Her solution: A morning routine.
“Establishing a routine is the primary way of improving our health,” Shah says. But keep in mind, she isn’t talking the sleepy-eyed brush-teeth/brew-coffee/scroll-through-your-emails kind of routine. Instead, Shah’s morning routine emphasizes mindfulness and connectedness, setting you up to be present and open throughout the day.
Best of all? You can do it in about 5 minutes. Here’s how:
1 MINUTE: STRETCH
WHY
Along with working out any kinks from last night’s sleep, movement also improves your mood and your focus—not just for the moment but for the rest of the day.
HOW
Some of our favorite morning stretches are Side-Body Stretches (standing in Horse Pose, straighten your legs, reach your left arm over your head, and lean your body to your right; repeat on the other side), Chest Openers (clasp your hands together behind your back and lift them up and back slightly), and any version of a Twist. If you have a few extra minutes to spare, do our 5-minute Rise + Shine workout.
1 MINUTE: TURN YOUR FACE TOWARD THE SUN
WHY
Looking at sunlight resets the circadian clock, meaning it sends your body a message that it is time to wake up. “This is especially helpful when you’re trying to set a routine for getting alert at a certain time in the morning,” explains Shah.
HOW
Rain or shine, look toward the natural light (without, of course, looking directly at the sun).
1 MINUTE: PRACTICE GRATITUDE
WHY
The simple act of being consciously grateful can have profound effects, including better sleep, increased happiness, better relationships, and even a healthier heart.
HOW
Simply take a full minute to focus on what you’re grateful for. This can be anything from your beloved family to the steaming hot cup of tea you just drank—it’s not so much the thing itself as it is the feeling of gratitude that delivers the benefits.
10 SECONDS: TURN YOUR SHOWER TO COLD (OR COOL)
WHY
Research has shown that this can improve your mood and even be a treatment for depression.
HOW
We know, we know, easier said than done (who in their right mind wants to take a cold shower?). But steel yourself, turn the shower knob to cold, and trust the science.
1 MINUTE: DRINK APPLE-CIDER VINEGAR
WHY
Apple cider vinegar has been shown to help regulate blood sugar, improve digestion, lower cholesterol, and much more.
HOW
Mix 1-2 tablespoons of apple-cider vinegar with warm water and lemon, and sip away.
1 MINUTE: WALK BAREFOOT OUTDOORS
WHY
Research has shown that walking barefoot (sometimes called “grounding” or “earthing”) can help alleviate stress, pain, and inflammation.
HOW
The only rule here is that you walk on a natural surface of the earth, like grass or dirt. (In other words, the cement sidewalk won’t cut it.)
If you feel like you hit a wall a few weeks in, stay true to the routine. Research shows that it takes 10 weeks of repeating a behavior for it to become automatic, so once you get past the hump you’re new routine should be a piece of cake (and so worth it).
Love this? You can read Dr. Shah’s post about creating a nighttime routine here.
For most people, mornings tend to fall into two categories: a frenzied mash-up of chaotic rushing and reacting, or a series of actions that are so mind-numbingly dull you all but sleepwalk through them. Not exactly ideal ways to kick off the day. In search of a better option, we turned to Dr. Amy Shah, an immunologist who focuses on whole-body health. Her solution: A morning routine.
“Establishing a routine is the primary way of improving our health,” Shah says. But keep in mind, she isn’t talking the sleepy-eyed brush-teeth/brew-coffee/scroll-through-your-emails kind of routine. Instead, Shah’s morning routine emphasizes mindfulness and connectedness, setting you up to be present and open throughout the day.
Best of all? You can do it in about 5 minutes. Here’s how:
1 MINUTE: STRETCH
WHY
Along with working out any kinks from last night’s sleep, movement also improves your mood and your focus—not just for the moment but for the rest of the day.
HOW
Some of our favorite morning stretches are Side-Body Stretches (standing in Horse Pose, straighten your legs, reach your left arm over your head, and lean your body to your right; repeat on the other side), Chest Openers (clasp your hands together behind your back and lift them up and back slightly), and any version of a Twist. If you have a few extra minutes to spare, do our 5-minute Rise + Shine workout.
1 MINUTE: TURN YOUR FACE TOWARD THE SUN
WHY
Looking at sunlight resets the circadian clock, meaning it sends your body a message that it is time to wake up. “This is especially helpful when you’re trying to set a routine for getting alert at a certain time in the morning,” explains Shah.
HOW
Rain or shine, look toward the natural light (without, of course, looking directly at the sun).
1 MINUTE: PRACTICE GRATITUDE
WHY
The simple act of being consciously grateful can have profound effects, including better sleep, increased happiness, better relationships, and even a healthier heart.
HOW
Simply take a full minute to focus on what you’re grateful for. This can be anything from your beloved family to the steaming hot cup of tea you just drank—it’s not so much the thing itself as it is the feeling of gratitude that delivers the benefits.
10 SECONDS: TURN YOUR SHOWER TO COLD (OR COOL)
WHY
Research has shown that this can improve your mood and even be a treatment for depression.
HOW
We know, we know, easier said than done (who in their right mind wants to take a cold shower?). But steel yourself, turn the shower knob to cold, and trust the science.
1 MINUTE: DRINK APPLE-CIDER VINEGAR
WHY
Apple cider vinegar has been shown to help regulate blood sugar, improve digestion, lower cholesterol, and much more.
HOW
Mix 1-2 tablespoons of apple-cider vinegar with warm water and lemon, and sip away.
1 MINUTE: WALK BAREFOOT OUTDOORS
WHY
Research has shown that walking barefoot (sometimes called “grounding” or “earthing”) can help alleviate stress, pain, and inflammation.
HOW
The only rule here is that you walk on a natural surface of the earth, like grass or dirt. (In other words, the cement sidewalk won’t cut it.)
If you feel like you hit a wall a few weeks in, stay true to the routine. Research shows that it takes 10 weeks of repeating a behavior for it to become automatic, so once you get past the hump you’re new routine should be a piece of cake (and so worth it).
Love this? You can read Dr. Shah’s post about creating a nighttime routine here.
