A whole post dedicated to a morning routine? What’s so special about that you maybe wondering? Well every podcast I listen to that interviews someone that did something sick and noteworthy has a detailed morning routine. Like multiple steps, and they INSIST on doing it each day. However some are so extensive we are talking a 1-2 hour morning routine (at least that’s what it sounds like). It’s like a whole 3604875234 step process.
Ain’t no one got time for that!
I was curious at the effectiveness of a morning routine and if it would actually set me up to feel better and be more productive. Personally I’ve never been a morning person. When I was in school or worked a 9-5 job I would have insomnia just stressing about the fact that I had to get up early and would wake up exhausted because I was stressing about being exhausted. Yeah that was a fun time…😑
The one thing I would DIE FOR was to have energy in the morning and actually sustain it throughout the day. And I mean with natural, good for your body methods, not by having multiple coffees or an energy drink only to just crash a couple hours later (which was the only way I knew how to get more energy at the time🤦♀️).
But I recently read the book by Aubrey Marcus, Own the Day Own Your Life, and it narrowed down the best practices to optimize waking, working, learning, eating, training, playing, sleeping and sex. After reading the book I felt like I learned the cheat codes on all those topics! Some of his tips I actually incorporate in my morning routine now because I found that they are indeed very effective, and surprisingly simple!
So besides actually getting enough sleep there are a few things I started to implement in my morning routine that made a huge difference in my energy levels and wakefulness.
And I mean SIMPLE. These 5 steps all together take 5 minutes to do, so you might be like me and not have 1-2 hours to set aside in the morning but everyone has a spare 5 minutes even if you roll out of bed 10 minutes before you have to leave the house (lol guilty🙈).
My 5 Minute Energizing Morning Routine
Sunlight: 30 Seconds
I know crazy concept, but being exposed to the sun in the morning actually does wake us up! It’s actually blue light that resets our circadian rhythm and tells your body it’s a new day, which naturally comes from the sun, but it’s also the light emitted from your phone and screens (hence why screens are bad to look at in the evening before bed as you will find it extra hard to fall asleep).
So once your alarm goes off get out of bed, stretch, look out the window and take a few deep breaths. Or if you are extra lazy grab your phone and do something on it (I would suggest writing out a to do list or things you’re grateful for, don’t go right into answering emails while you’re still waking up). Sunlight is preferred of course😊
Hydration: 30 Seconds
After not eating or drinking anything for 7+ hours your body is parched and it needs fluids ASAP. When you are even just a little bit dehydrated your brain won’t function at its optimum level and you may get headaches or brain fog from dehydration, so have a large glass of water as soon as possible upon waking. Make it extra easy for yourself and keep a water bottle beside your bed.
Bonus: Add lemon & pink Himalayan salt to it! Lemon detoxifies & alkalizes the body, and pink Himalayan salt is full of essential minerals your body needs and replenishes your electrolytes (it’s like natural Gatorade for your body lol)
Salt gets a bad rap because it makes your body hold onto water which people refer to as “bloat.” Well when you haven’t had anything to drink for 7-9 hours you WANT your body to hang onto the water you consume. If you are concerned about bloating avoid salty processed foods during the day which are usually filled with iodized salt that are stripped of their minerals.
Movement: 1 Minute
So far you’ve spent maybe 1 minute on this morning routine. So for minute #2 do any sort of physical activity to get your blood and heart pumping! I prefer doing 25-30 bodyweight squats, but you can do jumping jacks, push ups, lunges whatever! Do something easy that doesn’t require equipment that you can do anywhere.
And if you want to save even more time with this whole morning routine, do your 1 min of physical activity in front of a window to get your dose of sunlight in, extra efficient👌 This burst of physical activity will get your digestion moving and wake up your brain. I don’t often do a full workout in the mornings but even doing this 1 minute of movement helps me feel energized AF🙌
Matcha & MCT Oil Drink: 1 Minute
This is my secret concoction for energy and mental clarity. Actually let’s be real it’s no secret, I’m basically a matcha ambassador and am preaching this to everyone that will listen!😂 Matcha has so many health benefits such as it’s packed with antioxidants, boosts your metabolism, enhances your mood, is rich in chlorophyll, fibre and vitamins and it has some caffeine. It makes you mentally alert and calm at the same time.
I got into matcha when I tried not having coffee for a week and I was hooked! I mean if you are a coffee drinker this is an easy swap. Starbucks has matcha if you want to get it on the go, or you can buy this in larger quantities at David’s tea or off Amazon and make it at home like I do.
It’s as easy as making a cup of tea, just boil some water and mix 1 teaspoon of matcha and 1 teaspoon of MCT oil with milk and sweetener if you like (I mix in almond milk and real maple syrup in mine). You can’t get much simpler, and there’s so much bang for your buck!
What I find really makes this drink amazing for energy is the MCT oil (the drink can’t be too hot when you add it so mix in some cool water or extra milk to lower the temperature). My health nut friend gifted me my first bottle of it and said be prepared to be super productive and feel SHARP. Man was she right!
And it makes sense because MCT oil is just extra refined coconut oil, it’s one ingredient, and that ingredient is brain FUEL. You’ve probably heard how healthy fats are good for your brain, or at least I have, but I didn’t realize a healthy brain meant clarity, sharpness, productivity, and energy.
If someone told me that I would have been dousing olive oil over everything I ate a while ago. But if you didn’t know, now you do! If you want to have energy and feel like the guy from Limitless, have this drink in the morning and again in the afternoon if you need an extra energy kick. Best part is unlike coffee there are no anxious jitters or energy crash😄
Oat Bowl: 2 Minutes
My new mindset around nutrition is FOOD IS FUEL. It’s either going to energize you or suck the life out of you👀 I used to eat cereal, a bagel or a breakfast sandwich because I was craving quick digesting carbs for energy in the AM. However I would feel the energy crash a couple hours later and not be productive AT ALL and feel so lethargic and experience intense brain fog.
If you go to work for an employer that feeling is annoying, but when you work for yourself it’s extra frustrating because you aren’t paid hourly, you just try to accomplish as much as possible when you’re working. I found I would have better energy levels and mental clarity if I snacked on a big plate of fruit and veggies while working in the morning, but I wouldn’t feel full. Now my new go breakfast is an oat bowl.
I try to have a balance of complex carbs, fibre, protein, and fats so I’m full AND energized. It’s the sugary and processed foods that produce the energy crash, and since breakfast is your first meal of the day it’s important to not F it up and ruin how you are going to feel the rest of the day.
My oat recipe is again super easy, I make it at the same time as my matcha & MCT oil drink, together they take me just a few minutes to make. All I mix is rolled oats with almond milk, chopped walnuts, berries, and a drizzle of maple syrup and heat it up in the microwave. (I don’t measure anything either, I just make sure there’s enough milk for the oats to soak up) I love eating this most days because it’s healthy, filling and most of all delicious! Thankfully I don’t have to sacrifice a yummy carb-y breakfast in order to feel energized.
When I go through these 5 steps I notice a big improvement in my energy levels throughout the day. And I know we are all busy and strapped for time but setting aside a few minutes in the morning to set your day up to feel your best is worth it in my opinion! If you try out this 5 minute routine comment and let me know if you find it effective and easy to implement!😘