Good Morning! Time to Rise and Grind! It’s important to start out your morning with a set of rituals to lead a successful day. There is nothing better than consistent, good habits.

Here’s what I like to do to start my morning:

1. Get OUT of bed when your alarm sounds

Train your brain to do this. By getting out of bed, you optimize the start of your day by overcoming the hardest part of your morning.

If you’re still struggling, try the Mel Robbins 5 second rule. Start a countdown from 5 and like a rocket launcher, jump out of bed on “One!”. No excuses, get up!

2. Make your bed 🛏️

This ritual sets the mood for an organized, structured day and helps build a sense of accomplishment. You will be less tempted to crawl back into a freshly made bed, and it’s always nice to come home to a orderly bedroom.

3. Make coffee.

The smell of coffee is just a trigger for morning productivity. Put a little pizzazz in your step with a little wake up juice.

Not everyone drinks coffee. Maybe you prefer tea. Either way, this ritual triggers a good start to your morning.

4. Hydrate 🥤 

Your body is made of on average ~ 65% water. The amount of water you drink a day is dependent on your size, weight, age, activity level, and where you live, so be aware of that.

Water not only helps regulate how much you eat, but helps you digest properly and it helps your metabolism.

5. Take daily vitamins 💊

Everyone is different. I don’t take a multi-vitamin because I don’t need to. After going to the doctor, I found that I was deficient in B-12 and D3. So through a healthy diet, I meet my nutritional needs, but take supplements for B-12 and D3.

These help support my immune system and brain cells. Leading a healthy lifestyle sets you up for proper nutrition, but most vitamins are water soluble, so taking a daily vitamin can be beneficial for most people. Consult with your doctor for the best options for your health.

6. Exercise🏋️‍♀️

The morning is one of the best times to exercise! Exercise increases BDNF and helps promote alertness and focus. If you’re new to learning about BDNF, it stands for Brain-derived neurotrophic factor. 

It is a protein in the brain that acts on certain neurons to help support existing neurons and growth of new neurons and synapses. BDNF is important for long-term memory and learning.

Certain physical exercise has been shown to increase BDNF synthesis. Thus exercise can induce neurogenesis and improve cognitive function.

Exercise improves learning on three levels:

1. It optimizes your mindset to improve alertness, attention, and motivation.

2. It prepares and encourages nerve cells to bind to one another.

3. It spurs the development of new nerve cells from the stem cells in the hippocampus.

Tackle your biggest tasks after exercise, because this is when the brain is optimized for activity and learning.

I hope these tips on building morning rituals help you produce a productive day. Healthy habits are what help leverage your day to reach your full potential.

What are some rituals you do in they morning to help you start your day?

Mental Olympian Newsletter

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