For most of us, mornings are rushed, adrenaline-filled, and not exactly conducive to wellness. But it doesn’t have to be that way. Here are some tips for setting yourself up for greater wellbeing throughout the day:

1.  Avoid looking at your phone for an hour after waking

Because it’s still moving out of the brainwave state associated with sleep (delta waves), towards wakefulness (alpha waves), the last thing your brain needs is a flash of stimulating content the minute you wake up. The brain usually moves into a state of focused attention (beta waves) only later in the day, so the disruption to these patterns early in the morning could leave you stressed or unfocused. Rather get some morning sunlight, and perhaps some movement.

2.  Start your day with a good stretch

This will boost circulation, enhance joint mobility and lubrication, and deliver essential nutri- ents and oxygen to your tissues. It will also wake you up!

  • Start with some arm swings, with a little pivot at the hips
  • Move into in reverse arm circles
  • Shake your hands and arms, while jumping up and down
  • Add jumping jacks, and follow with a few deep squats

3. Enjoy a protein-filled breakfast

If you’re subsisting on coffee and a few rusks until mid-afternoon, your blood sugar, energy levels and productivity are bound to go into free-fall. Enjoy eggs, lean meat and whole grains, with fresh fruits and vegetables, or if you’re short of time, pick a protein-filled smoothie. This will give you the fuel you need.

4.  Set aside 10 minutes just for yourself

Doing some meditation or journaling can help get you in a good mindset for the day. This is also good to jot down some emotions you may be struggling with. Write down a few things you’re grateful for, listen to a short podcast, or do some deep breathing exercises.

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