Wake-up Routine

Starting off the day with the best routine can be refreshing and energizing. Some people like to keep the same routine, while others like to switch things up. It’s up to you! Give yourself at least 1 hour to wake up before you start your day. Here is my “pool” that I pull from for my wake-up routine:

Blue light- First thing in the morning expose your eyes to sunlight (blue lights from the sun). 2–10 minutes of sunlight in the morning increases energy and mood, promotes positive hormone functioning (dopamine and cortisol), improves mental health, and improves nighttime sleep (circadian rhythm). Don’t stare directly at the sun but allow the light onto your face. (Andrew Huberman Podcast)

Walk: Periodically get moving first thing in the morning to get your blood flowing. This activates many bodily systems such as metabolism, cognition, and circadian rhythm. I often spend 5–20 minutes out walking. Some days without shoes to spice things up.

Meditation: Prayer, spiritual reading, life reflection, positive affirmations. The calm before the chaos. Connect with your God/Higher Power. This is my daily source: https://www.churchofjesuschrist.org/study/lib?lang=eng

Cold Water: Wash hands with warm soapy water then wash face with cold water. Drink cold water first thing to refresh and wake your brain up. Cold showers help envigorate your body and help you be present in the moment instead of starting out stressed for the tasks of the day. Being cold is all you can think about instead of stress. Warming up after creates comfort and improved blood flow creating a feeling of euphoria.

No Phone: Avoid the phone as long as you can is all I’m going to say… Saves time, you wake up naturally, and it limits stressors…

Once you are awake, you can choose what follows: https://medium.com/@kolby14allen/physical-health-alpha-3ad48bf673a5