When it comes to starting the day off right, many people think of sleeping in, having a leisurely breakfast, or taking a warm shower. But there is much more to it. With a few additional tricks, you can change your morning routine for the better and kick off the day in a great way.
1. Stretch Yourself Fit – Lengthen Yourself
For the first exercise, stay in bed and stretch yourself thoroughly. You activate your body optimally. Backswing: Lie on your back, bring your knee to your chest, and encircle it with your arms. In this "package position," gently rock back and forth ten times, then ten times from side to side. A great exercise to slowly wake up and get your circulation going.
2. Snuggling Feels Good
Why do we love to cuddle? Our brain's messenger substance oxytocin is responsible for that, the so-called bonding hormone. It is the counterpart to stress, calming us down and giving us security.
3. Light Wakes You Up!
Let light into your room: pull back the curtains or raise the blinds. Light signals to your brain that it's time to wake up. This also aims to stop the production of the sleep-regulating hormone melatonin. Open the window and breathe in the fresh air. Take deep, conscious breaths.
4. SMILE – Just Make a Face
To relax the facial muscles, it helps to make a face. If it makes you laugh, even better – because laughter relaxes the entire body and reduces stress 😊
5. Treat Yourself to 2-3 Power-Feel-Good Minutes.
"Happiness is not to be found in a perpetually smiling sky, but in very fine details from which we construct our lives." Treat yourself to 2-3 power-feel-good minutes. A simple morning ritual during a cup of tea/coffee/freshly squeezed juice:
- What am I looking forward to today?
- What will I enjoy?
- Which challenge will I take on and master today?
- What will be good, interesting, special today?
Happiness and the associated good mood start in the mind. Choose happiness. Choose your mood. Choose a beautiful day. Happiness is a matter of choice. Decide today to wake up happy and cheerful.
6. Stay Off-Line During Your Morning Routine
The first thing many people do in the morning is reach for their smartphone. Many people turn on their phones within the first five minutes of waking up. Break this habit; otherwise, your stress level will shoot up immediately! It is more sensible to leave your phone, laptop, or TV aside for a while. Stay with yourself and do something good for yourself. Don't let yourself be distracted by WhatsApp, Facebook, Instagram, and the like. It helps to put your phone on airplane mode in the evening or simply turn it off completely. Additionally, you can set a specific time for checking your emails, messages, and news.
7. Before You Ingest Anything: Brush Your Teeth or Practice "Oil Pulling"
Oil pulling is a simple method for daily detoxification. It has an extremely positive effect on dental and oral health. It helps with gum bleeding and bad breath, reduces plaque, fights cavities, and whitens teeth. And just as a side note: bad teeth and bad breath are love killers!
8. Start with 2 Glasses of Warm/Still Water for Metabolism
It is particularly important to drink right after waking up to counteract the dehydration that inevitably occurs overnight. A loss of 0.5 to 1 liter of fluids is not uncommon here. A good amount of water makes your body alert and energized. Water with added flavor (ginger/lemon) A glass of still water right after waking up is ideal to invigorate your body and mind. Add some ginger or lemon to give the drink a flavorful touch, as this also boosts metabolism. (alkalizes 😊) Or Alkaline Drink (vegetable broth without salt) is especially helpful if you've had a night of partying to rebalance the acid-base level. Alcohol, meat consumption, lack of exercise, sugar consumption/sugary drinks, and especially stress and negative thoughts promote acid formation in the body. If you're acidic = angry!
9. The Cold Shower according to Sebastian Kneipp
It takes some courage, but you'll feel reborn after the shower. After a warm shower, start slowly: Away from the heart – start with the right leg, then the left leg, then the right arm, followed by the left. Then move to the stomach, chest, face, and back. You'll surely wake up and boost your circulation. 😊
10. Treat Yourself to a Good, Healthy Breakfast
Take time for a healthy, hearty breakfast – its preparation can also be a conscious part of your morning routine. It could be a delicious muesli with seasonal fruits, whole grain bread, or the "Oil-Protein Diet" by Dr. Johanna Budwig. (Cottage cheese/yogurt with flaxseed oil) Flaxseed oil is the lubricant for the brain and a natural antidepressant. Pair it with tea, juice, or freshly ground coffee. A nutritious meal in the morning gives you energy and keeps your glucose levels stable. This way, you'll stay full longer and avoid unhealthy snacks or sweets during the day. Dr. Ludwig always recommended her patients the so-called Quark-Flaxseed Oil Cream for breakfast. A combination of quark with milk and oils based on flaxseed, some honey, fruits according to the season, walnuts, dried fruits, and crushed and oxidation-protected flaxseeds. This energy-packed and noticeably invigorating combination supports insulin metabolism and helps people get through the morning without feeling hungry.
11. Strike a Winner's Pose. 2 Minutes to Change Your Daily Life
Simply stand hip-width apart and stretch your arms to the sky. These "power poses" immediately change your mood to a positive one. Why is that so? Amy Cuddy, a professor at Harvard Business School in the USA, conducted experiments and measured the hormone levels of test subjects. These simulated victory poses or power poses can be taken alone in a room in the morning or during the day, such as in a bathroom, a toilet, or an empty elevator. The hormone testosterone, which is responsible not only for increased sexual desire but also for vitality, endurance, dominance behavior, and drive, is boosted. Your mood becomes simply more positive and powerful!
12. Mental Freshness Boost
To get the mental freshness boost, try coordination exercises like "standing on one leg" to wake up your brain and body. Or simply brush your teeth with your non-dominant hand.
13. THANK YOU for this Start to the Day – THANK YOU LIFE
Gratitude helps us see our surroundings in the right light. Gratitude usually concerns aspects of life that cannot be bought with money, such as family, friends, love, health.
14. Move Your Body
Another thing that should be on your agenda from now on is exercise, especially when the rest of the day gets stressful. Exercise is one of the best ways to resist constant stress. "Move and your brain says thank you" is the conclusion of neuroscientist Dr. Manuela Macedonia. Exercise enhances overall well-being because the brain releases endorphins, improves cognitive performance, and is the best way to combat anger and stress. Because "movement calms excitement." You feel better and can think better. Starting the day with some movement gives you a significant advantage. You don't have to run a marathon to feel these positive effects. 3 times 40 minutes per week are enough. Even a few simple exercises are sufficient to start the day well: Sun Salutation, Qi-Gong, Yoga, etc.
15. The Day Starts in the Evening
Make it a routine: Before falling asleep, before going to bed (nice place, favorite drink, music), enjoy your evening ritual (alone, with company, or with children). Ask yourself the following questions:
- What went well today?
- What brought joy?
- What can I be proud of today?
- What could I enjoy?
If you do this consistently 5 days a week – in writing or verbally, your mood will change significantly!
