by Kamela Qirjo MA, LPCC, NCC
Starting your day with intention can set the tone for how the rest of it unfolds. For my therapy clients, I often recommend a morning routine that prioritizes mental clarity, emotional balance, and sustained energy. Here are four simple yet powerful health tips to help you begin your day on the right foot.
1. Shower Reset: Start Fresh Every Morning
If you’ve had a stressful or restless night’s sleep, taking a shower first thing in the morning can work wonders for resetting your mood and energy. Research shows that a morning shower, especially with warm water, can stimulate blood circulation and increase alertness by raising your core body temperature. This helps to shake off any lingering grogginess and stress from the night before.
But there’s more—use this time in the shower to focus your thoughts on the positive aspects of your day ahead. Reflect on what you’re looking forward to or set intentions for the day. This practice, known as positive anticipation, has been linked to increased motivation and reduced anxiety. By setting a positive mental tone in the shower, you can step out feeling refreshed and ready to take on the day with a clear mind.
2. Sunlight & Tea: Energize Naturally
After your shower, I recommend making a cup of tea and drinking it outside in the sunlight. Exposure to natural light within the first hour of waking up has numerous benefits for your mental and physical health. Morning sunlight triggers the release of serotonin, a hormone that boosts mood and helps regulate your circadian rhythm. This natural light also plays a crucial role in balancing cortisol levels, which are typically higher in the morning.
Sipping tea while soaking in the sunlight can be a calming ritual that helps you ease into your day with a sense of peace and focus. Whether it’s herbal tea, green tea, or any other kind, this combination of sunlight and mindfulness can significantly elevate your mood and energy levels, providing a natural and effective way to start your day.
3. Organize Your Thoughts: Journal or Make a To-Do List
One of the best ways to clear your mind and reduce anxiety in the morning is to journal or create a to-do list. Writing down your thoughts, tasks, and goals for the day helps you organize your mind, giving you a clear sense of direction. Research suggests that journaling can reduce stress by providing a structured outlet for your thoughts and emotions, allowing you to process and manage them more effectively.
Creating a to-do list is another powerful tool for alleviating anxiety. By externalizing your tasks and priorities, you prevent them from cluttering your mind, which can otherwise contribute to feelings of overwhelm. This simple act of organizing your day on paper can lead to a more focused and productive day, as it helps you stay on track and manage your time more efficiently.
4. Power Breakfast: Choose Protein Over Carbs
What you eat for breakfast can significantly impact your energy levels and mental clarity throughout the day. I recommend opting for a breakfast that is high in protein and low in carbs. A protein-rich breakfast stabilizes your blood sugar levels, providing sustained energy and focus. Foods like eggs, yogurt, and lean meats are excellent choices.
On the other hand, a breakfast high in carbs can cause a rapid spike in blood sugar, followed by a crash that leaves you feeling sluggish and depleted. This energy crash can make it harder to stay focused and productive as the day progresses. By starting your day with a protein-packed meal, you fuel your body with the nutrients it needs to maintain energy and concentration, helping you stay sharp and alert.
Conclusion: Start Your Day Right
Incorporating these four tips into your morning routine can have a profound impact on your overall well-being. A morning shower, exposure to sunlight, organized thoughts, and a balanced breakfast are simple yet effective strategies for boosting your mood, reducing anxiety, and sustaining energy throughout the day. By starting your day with intention and mindfulness, you’re setting yourself up for success—physically, mentally, and emotionally.