by Liberty Stembridge, Lifestyle Columnist
Published in Lifestyle on 22nd October, 2019
Want to follow in the footsteps of champions? Try cold plunging, a true testament to your willpower.
Many successful athletes and life coaches such as Tony Robbins swear by cold plunges as the ultimate way to wake up your body, invigorate your mind and keep yourself healthy.
Without going too in-depth into the science, cold plunging essentially helps to stimulate the mind, the immune system and all the muscles in your body. If you normally rely on coffee to wake yourself up, you may not find that you need it anymore after just one cold plunge. In addition to that, you may find that your morning stress decreases, and you get less ill.
Plus, if you like to workout in the mornings, a cold plunge is the perfect way to help your muscles to recuperate after some hard work since it promotes blood flow.
More than half of Americans say that they skip breakfast - one of the most important meals of the day. It's easy to forgo breakfast when you're in a rush to get out of the door and get to work and school, but it's not a healthy habit and can lead to binge eating or unhealthy snacking later on in the day.
Rather than let this be the case, prepare your breakfast in advance so you have no excuse but to grab it and eat it in the morning. If you know you won't have time to sit down with your breakfast, make something that you can take with you on your commutes like a breakfast bar or a smoothie. If you've got a little more time, aim to prepare something like overnight oats or homemade granola that's a little healthier than your average breakfast cereal.
No coffee in the mornings?? This might sound like blasphemy to some, but it can actually improve your mornings and your mind.
This isn't to say that drinking coffee in the morning is necessarily bad, or will drastically impact your health, but simply that having a reliance on coffee to get you up and moving in the morning can cause problems with your natural circadian rhythms.
Rather than relying on external stimulants, practice using natural ways to help your body wake up feeling rested and alert, such as making sure you get a good night's sleep, using natural light to stimulate your brain or doing some gentle stretching to warm up the body.
If you're not a morning person and struggle to get up at the right time in the morning in order to have a productive and effective morning routine - this one is for you. Learning how to force yourself out of bed, no matter how much you want to just stay wrapped up in a cocoon of blankets is important.
Even if it's just 5-10 minutes earlier than usual so that you can sit down and have a decent breakfast in the morning. Common tactics include placing your alarm across the other side of the room to.
Journalling can be an incredibly cathartic and mentally stimulating practice, especially when done with intention. Journalling in the morning can help you to clear your mind, set your goals for the day, release any worries or tension and even catalog your dreams if that's something that interests you.
Meditation is one of the most beneficial practices you can have, no matter what time of day - but it can be particularly helpful in the morning. If you are feeling overwhelmed, stressed out or anxious in the morning s, a meditation practica can help to combat these emotions and leave you clear-headed for the rest of the day.
Screens can mess with your circadian rhythm and stimulate anxiety in the mornings - plus they are the No. 1 reason people find themselves running late - because they spent too much time scrolling through Instagram in the morning rather than getting ready.
If you have an iPhone, you probably have a "screen time" function that allows you to set specific times that certain apps such as social media apps are allowed - it could be a limit to the number of hours you spend on that app or simply a designated time period that you're allowed to use it per day.
Hydration in the morning is very important - it wakes the body up, gets your digestive system running, refreshes the mind and keeps you healthy. Typical breakfast drinks such as orange juice are filled with sugar and don't do a lot of good for your body - opt instead for refreshing cold water, or if you're feeling fancy, try sparkling with lime and lemon for an extra kick.
After a night sleeping in weird positions, curled up in bed for eight hours, your muscles will need a bit of stretching before you start the day. Stretching promotes blood flow around the body, can help to wake the mind up and energizes you in a natural way before you get going. If you're not sure what to do, try a simply 10-minute yoga routine from youtube.
If you're feeling demotivated and lacking in energy in the mornings, one of the best ways to generate a more positive attitude for the day ahead is to try and inspire yourself. Remind yourself why you're doing what you're doing, what you're looking forward to and all the things you are grateful for at the moment.
It may seem simple, but even just the small act of cleaning your space before you head off for the day can make the world of difference to your mental state, and how you feel when you get home after work or school.