Perfect morning routine: small habits for a great day

Starting your day with intention can make all the difference in having a productive day.

By incorporating a few small habits into your morning routine, you can boost your energy, improve your mood, and boost your overall well-being. Here are some effective practices that will help you create a morning routine you'll love:

1. GO FOR A WALK EARLY IN THE MORNING

   The calm and serenity of early morning offers a peaceful start to the day. Walking at dawn not only gets you moving, but it also connects you with nature and allows you to enjoy the fresh air. Exposure to natural light early in the morning helps regulate your circadian rhythm, the internal clock that controls your sleep-wake cycle. This can improve mood, energy levels, and sleep quality. Additionally, walking as a low-intensity exercise releases endorphins, which are natural painkillers that reduce stress and anxiety, thus creating a positive foundation for the rest of the day.

2. MOVEMENT THAT MAKES YOU FEEL GOOD

   Including movement in your morning routine is essential, but it doesn’t have to be intense or exhausting! The important thing is to find a physical activity that makes you feel good. Exercising in the morning can boost your metabolism and increase the production of neurotransmitters like dopamine and serotonin, which improve mood and cognitive function. It also promotes the release of BDNF (brain-derived neurotrophic factor), which supports brain health and memory. Whether it’s a pilates session, yoga, weight lifting, or light stretching, choose activities that leave you feeling fresh and energized.

3. NUTRITIOUS AND HIGH PROTEIN BREAKFAST

   A nutritious breakfast is essential to start your day off right, and a protein-rich meal keeps you fuller for longer and provides sustained energy. Protein-rich foods release glucose more slowly into the bloodstream, preventing sugar spikes and crashes that can cause fatigue and irritability. Plus, protein helps you feel full. Opt for a balanced breakfast that includes protein sources like eggs, Greek yogurt, or plant-based alternatives like tofu to stabilize blood sugar levels and improve focus and productivity. An easy way to add more fiber and nutrients to your breakfast is with Ganbatte Boost . It gives you an energy boost while providing you with natural antioxidants, adaptogens, and anti-inflammatories.

4. HYDRATE WELL

   Hydration is often overlooked in the morning rush, but it is crucial to your well-being. Drinking water upon waking helps rehydrate the body after a night of sleep and supports vital functions such as digestion, metabolism, and temperature regulation. Staying well-hydrated improves cognitive function and physical performance. Studies show that even mild dehydration can affect mood, concentration, and make tasks seem more difficult. Start your day with a glass of water and continue drinking throughout the morning to maintain optimal hydration levels.

5. WAKE UP AT THE SAME TIME

   Maintaining a consistent wake-up time (even on weekends!) helps regulate your body clock and improves sleep quality. A regular sleep schedule reinforces your circadian rhythm, making it easier to fall asleep and wake up naturally. Consistency in sleep patterns has been linked to better quality rest, less daytime sleepiness, and better overall health. Irregular schedules can disrupt your circadian rhythm, causing poor-quality sleep and increasing your risk of health problems. Find a wake-up time that works for you and stick to it so your body can find its natural rhythm.

6. EXPOSURE TO SUNLIGHT

   Getting some natural light in the morning can do wonders for your mood and energy levels. Sunlight first thing in the morning helps synchronize your circadian rhythm, which regulates sleep, wakefulness, and hormonal balance. Exposure to light suppresses the production of melatonin (the sleep hormone) and increases cortisol levels (the wakefulness hormone), helping you feel more awake and alert. Sunlight also stimulates the production of serotonin, a neurotransmitter associated with mood regulation and well-being. Step outside for a few minutes, open the curtains, or sit by a window to enjoy the morning sunlight.

7. COFFEE AFTER BREAKFAST

   Although many of us drink a cup of coffee first thing in the morning, it is more beneficial to drink it with or after a meal. Drinking coffee on an empty stomach can increase the production of stomach acid, which can lead to digestive discomfort or reflux. Drinking coffee with or after a meal can mitigate these effects and promote better digestion. Additionally, combining coffee with food slows the absorption of caffeine, providing a more gradual and sustained energy boost without the jitters or energy crashes associated with drinking coffee on an empty stomach.

Incorporating these habits into your morning routine can set the stage for a full and satisfying day.

Written by Ana Saiz

Founder of Ganbatte Superfoods