Introduction: When you start your workday, do you feel like Superman or like a zombie? If you’re like most people, you probably feel like a zombie. Most people’s mornings are a chaotic messed and exhausted. However, Benjamin Franklin is quoted to have said: “Early to bed and early to rise, makes a man healthy, wealthy,


When you start your workday, do you feel like Superman or like a zombie? If you’re like most people, you probably feel like a zombie. Most people’s mornings are a chaotic messed and exhausted.

However, Benjamin Franklin is quoted to have said: “Early to bed and early to rise, makes a man healthy, wealthy, and wise.” To be sure, when you consciously develop an effective morning routine, your entire life will change and improve. So here we go,

1. Get a Quality Sleep:

Sleep is a vital, often neglected, component of every person’s overall health and well-being. Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration.

Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly. Good quality sleep plays an important role in mental health as it is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.

2. Drink Plenty of Water:

Water is needed for digestive juices, urine (pee), and poop. And you can bet that water is the main ingredient in perspiration, also called sweat. Besides being an important part of the fluids in your body, water is needed by each cell to work. Your body doesn’t get water only from drinking water.

Water delivers important nutrients to all of our cells, especially muscle cells, postponing muscle fatigue. Water helps weight loss. Water helps you feel full longer, without adding any additional calories. There are many benefits that shows why  it is necessary to keep your body hydrated;

  • Carrying nutrients and oxygen to your cells.
  • Flushing bacteria from your bladder.
  • Aiding digestion.
  • Preventing constipation.
  • Normalizing blood pressure.
  • Stabilizing the heartbeat.
  • Cushioning joints.
  • Protecting organs and tissues.

3. Exercise:

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

If you do less exercise or activity you will become deconditioned. Your muscles weaken and lose bulk including the muscles you need for breathing and the large muscles in your legs and arms. You will become more breathless as you do less activity. There are some benefits of doing exercises daily;

  • Help you control your weight.
  • Reduce your risk of heart diseases.
  • Help your body manage blood sugar and insulin levels.
  • Help you quit smoking.
  • Improve your mental health and mood. 
  • Help keep your thinking, learning, and judgment skills sharp as you age.

4. Spend some time with Family and Friends:

While alone time is important for creativity and inspiration, spending quality time with friends and family is just as important. Research shows that spending time with friends and family makes a big difference when it comes to happiness. Social time is especially important for happiness even for introvertsWe need our family and friends as pillars of support, especially in difficult times. Having a strong network of supportive family and friends helps enhance our mental well-being. It is important to surround ourselves with family and friends for support and comfort in both times of joy and distress.

Friends prevent loneliness and give you a chance to offer needed companionship, too. Friends can also: Increase your sense of belonging and purpose. Boost your happiness and reduce your stress where as, The importance of family time has a bearing on the social and emotional maturity of children and establishes deep understanding among family members.

5. Meditation:

The mental health benefits of meditation include better focus and concentration, improved self-awareness and self-esteem, lower levels of stress and anxiety, and fostering kindness. Meditation also has benefits for your physical health, as it can improve your tolerance for pain and help fight substance addiction.

There are some benefits of doing meditation;

  • Reduces stress.
  • Controls anxiety.
  • Promotes emotional health. 
  • Enhances self-awareness. 
  • Lengthens attention span. 
  • May reduce age-related memory loss. 
  • Can generate kindness.
  • May help fight addictions.

6. Get Out in Nature:

These studies have shown that time in nature as long as people feel safe is an antidote for stress: It can lower blood pressure and stress hormone levels, reduce nervous system arousal, enhance immune system function, increase self-esteem, reduce anxiety, and improve mood.

Exposure to nature not only makes you feel better emotionally, it contributes to your physical wellbeing. It’s not just a myth, being outside really is good for you. Just take a trial.

7. Challenge Yourself:

Boundaries, dig deep, and overcome. Even if you start with small daily challenges, you must challenge yourself. The important thing is that you are pushing yourself to break the self-imposed barriers. Challenging yourself can completely change your life and open endless opportunities.

Challenges and problems are important parts of life that give you experiences, make you learn and help you to become wiser and stronger. Problems make us grow and shape us. The biggest problem people have is that they hope for a life without problems.

8. Smile Everyday:

Smiling not only offers a mood boost but helps our bodies release cortisol and endorphins that provide numerous health benefits, including: Reduced blood pressure. Increased endurance.

Studies have shown that smiling releases endorphins, other natural painkillers, and serotonin. Together, these brain chemicals make us feel good from head to toe. Not only do they elevate your mood, but they also relax your body and reduce physical pain. Smiling is a natural drug.

9. Eating Healthy Food:

A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.

Staying healthy physically can help you stay healthy emotionally too. If you’re eating the right food and keeping fit, your body will be strong and help you to cope with stress and also fight illness. Eating well and exercising often when you’re a teenager will also help you stay in good health later in life.

10. Gratitude Yourself:

Be grateful for all the things that you have done in life, even the mistakes that got you to where you are today. Practicing self-gratitude is about being grateful for yourself, what you have, and the life around you. By making this a habit, you can shift your thinking to be more positive and beneficial. Self-gratitude can build confidence and help you face any challenge when no else will. After all, no one knows you better than yourself, nor benefits as much as you do from being reminded of your own strengths and abilities. It helps motivate you to keep going in your business and take on the next challenge.


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