Waking up early and developing a healthy morning routine is key to a happier, more productive life.

In this article, you’ll learn 5 research-backed ways to kickstart your day.

1) Drink Water as Soon as You Wake Up

Did you know your body becomes really dehydrated while you’re asleep? Dehydration causes your metabolism to slow down and makes you lethargic.

Despite being so dehydrated, the first thing people do every morning is grab that strong cup of coffee or a bowl of unhealthy breakfast cereals.

Avoid doing this!

To supercharge your metabolism, the first thing you should do after waking up is to drink 1-2 glasses of water.

Once you are sufficiently hydrated, have that steaming cup of coffee with some healthy breakfast.

2) Fill Your Mind with Positivity

The Roman Emperor, Marcus Aurelius, once famously wrote:

“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”

Just as your body needs nourishment with water and healthy food right in the morning, your mind needs a healthy dose of positivity to increase your motivation and energy.

There’s a lot of scientific evidence which points to the importance and benefits of positive thinking.

Spend some time each morning filling your mind with positive thoughts.

Do a 5-minute meditation like the loving kindness meditation or go for a mindful walk.

Meditate on any following thoughts to get yourself in the right frame of mind.

Thank you for this gift of a whole new day. I am grateful.

Amazing things happen to me every single day.

I am excited to see what happens today!

I dedicate today to love and kindness.

I have everything that I need right in this moment.

I deeply and completely love and accept myself.

Life is easy. I let go and go with the flow.

My life is a miracle.

I see the world through eyes of awe and wonder.

I carry peace and stillness in my heart as I go about my daily activities.

3) Do Stretching for 15 Minutes

When we sleep, our muscles are inactive for long periods of time. Because of this, the blood flow decreases, allowing less oxygen in the muscle tissue.

Doing stretches first thing in the morning removes muscle tightness.

Research indicates that morning exercise improves sleep and helps you lose weight.

Surya Namaskar (sun salutation) yoga is an excellent way to jumpstart your day.

You can even try individual yoga poses such as nakrasana, vrikshasana or trikonasana.

Dynamic stretches such as high knees and jumping jacks are also good to reactivate your muscles.

4) Eat a Healthy Breakfast

Eating a healthy breakfast can give you plenty of energy and help you stay productive the rest of the day.

Studies show that eating a healthy breakfast (as opposed to one which includes unhealthy foods such as donuts, pancakes, etc.) can help give you:

Get a more nutritionally balanced diet, higher in nutrients, vitamins and minerals

Improved concentration and performance at work or at school

More strength and endurance

Lower cholesterol levels

Stick to high-energy foods like vegetables, fruits, and smoothies. Avoid heavy grain foods such as bread, rice, and cereals as they can make you feel tired and sluggish.

5) Visualize

Noted as one form of mental rehearsal, visualization is becoming more and more popular. The benefits of visualization are also backed with solid scientific research.

If you’ve never practiced visualization before, you can start by establishing a highly specific goal.

Imagine a future in which you’ve already achieved the goal.

Yet another way to visualize is to imagine yourself doing the action it takes to reach your goals.

In Summary

To summarize, here’s a TL;DR version of the article:

Drink Water as Soon as You Wake Up – Drink 1-2 glasses of water first thing in the morning. Then proceed with coffee and breakfast. Fill Your Mind with Positivity – Spend at least 5 minutes each morning filling your mind with positive thoughts. Stretch for 15 Minutes – Doing stretches first thing in the morning removes muscle tightness, improves sleep, and helps you lose weight. Eat a Healthy Breakfast – Eating a healthy breakfast can give you plenty of energy and help you stay productive the rest of the day. Practice Visualization – Imagine a future in which you’ve already achieved the goal.

We’ve also designed this simple infographic which you can save for future reference.



Now that you know these powerful ways to kickstart your day, it’s time to put them to practice.

Do you have a favorite morning habit which has helped you stay healthy and productive? Please share it with us in the comments section.

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