The morning habits (healthier) that will completely transform your day

Surely you know someone who every day gets up with a smile from ear to ear and an overflowing energy. How do they do that? It's probably because they are what experts call people skylarks, that is, those whose internal rhythm makes them have more energy in the mornings. But that your personality and habits are different, does not mean you can not start the day with that vitality because, fortunately, this can be trained and achieved through some good habits and healthy habits to acquire in the morning.

Putting them into practice can have very positive consequences in the development of the day, because the first hours of the day can be decisive. However, it is about adapting them to each person and lifestyle. We tell you what they are!


1. Get used to getting up early

How is it possible that early riser contributes to having more energy? Although it sounds contradictory, it seems that it is so. A study published in The Journal of General Psychology in 2008 concluded that Early risers procrastinate much less than people who are not. As you will imagine, for this to be possible it is necessary to go to sleep earlier. A trick to get it is to set the alarm 15 minutes earlier each day for a week, then 30 minutes and so on until the desired time is reached. But forget about putting a thousand alarms in the morning. That mania, in addition to annoying your relatives, only manages to delay the inevitable and prolong the agony.

When you get used to it, your own body will be the one that asks you to go to bed sooner to rest as necessary. Keep in mind that this step is key because it will allow you to have more time to face the morning calmly and carry out the rest of healthy morning habits. A good way to see it is to consider this time as an investment in well-being.

2. Take a few minutes to write down how you feel

You can call it daily or whatever you want, but Use a few minutes during the morning to write how you feel It can help you identify your concerns or problems and remedy them more effectively, as they explain from the Medical Center of the University of Rochester.

Another option is to write down a small list with, for example, three things that you feel grateful for. It's a way to start the day with a more positive outlook, do not you think?


3. Activate yourself with a quick workout

If you are one of those who get up, dress in 5 minutes and go out the door, it is likely that this point seems crazy. But it's all about reserving more time for yourself in the morning. There are several studies, which show that doing an exercise routine in the morning helps reduce blood pressure and improve the quality of sleep. In turn, this habit helps to avoid stress and maintain physical fitness.

It does not have to be a long routine, in fact with 10 or 15 minutes It may be enough. As for the exercises, choose the ones that you like the most. Do stretching, do some yoga postures, go for a walk energetically ….

4. Practice meditation

Neuroscience suggests that full attention It is one of the keys to control anxiety, improve decision making and think more clearly. There are studies, such as the one published in the journal Biological Psychiatry, which determine that the meditation It can produce changes in the brain and improve health. If you want to start practicing it, you just have to put yourself in a comfortable position, concentrate on your breathing and accept (without judging) the thoughts and sensations that you experience for a few minutes each morning.


5. Have breakfast when you feel like it and calmly

It is not necessary that you eat breakfast just get up. Listen to your body and eat whenever you feel like it. It is also convenient to do it in a quiet way because it is proven that eating slowly facilitates digestion and helps to better identify satiety.

Of course, it is essential that you choose nutritious foods. The worst thing you can do if you intend to start the day with energy is to have breakfast biscuits, pastries, packaged juices and other ultraprocesses rich in poor quality ingredients.

The most advisable is to opt for fruit, vegetables, whole grains, dairy products, eggs … That is, foods loaded with nutrients. Dietitian-nutritionist Carlos Ríos, who advocates real food, explains in his blog everything about breakfast and includes an ebook with many healthy ideas for this meal of the day.


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