Your morning routine sets the tone for your entire day, so it’s critical you start it off right.

THINK AHEAD

Your morning doesn’t start when the alarm clock goes off — it starts the night before. Allot some time before you lie down to set yourself up for success when you wake up. Write out your goals for the next day, lay out your clothes, pack your bag. Small decisions like these add up and can cause decision fatigue later in the day. Try to eliminate as many of these little decisions as you can in the morning so that you can stay locked when more important decisions arise later in the day.

DON’T SLEEP ON SLEEP

Everybody is different — some need more sleep, while some can function on less, but it is essential that you get enough quality sleep to be productive the next day. The National Sleep Foundation estimates that a lack of sleep costs the United States $66 billion per year in loss of productivity and health care expenses. Make sure you are consistently falling asleep and waking up at the same time and getting 8 hours of sleep to make sure your body is recharged and ready to go.

STOP SCROLLING

When you wake up, you probably grab your phone, turn off your alarm then check your notifications before getting out of bed. This can consume your whole morning if you’re not careful. Instead, take time in your morning to disconnect from technology — Twitter, Instagram, and your email will still be there later. Looking at your phone immediately upon waking up makes you think about all the things you need to do that day and can raise stress levels. Instead, use that time for something enjoyable and beneficial — take a walk, read, write, or meditate. This will help you stay mindful and present.

FUEL UP

Drinking water (with electrolytes) is one of the best things you can do once you wake up. Think about it — your body has not consumed any nutrients during the time you’ve been asleep. Even if you don’t feel like you are, you’re probably dehydrated. Keep a water bottle next to your bed so that once you are up, replenishing your body is the first thing you do. This will help shake off that groggy morning feeling and wake up your brain and body to start the day off right.

ROLL OUT

Doing pliability work first thing in the morning is a great way to activate your muscles and your blood flowing to start your day. Even if you’re not sore or working out, a few minutes of pliability work in the mornings and evenings will significantly improve the way you feel throughout the day. At night it helps you relieve stress and tension that you might’ve built up throughout the day and in the morning, keeps your body ready for anything your day throws its way.

Learn more about our approach to cognitive wellness here — TB12 101: Cognitive.