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Creating a healthy morning routine can be enough to set a tone and change the entire outcome of our day. Like a fresh slate, a good routine helps us focus, prepare and coordinate the tasks ahead. Conversely, days without a set morning routine can leave us feeling frazzled, unprepared and unmotivated to get tasks done. And while we cannot always control the path each day may take, by engaging in a habitual morning routine, we’re preparing ourselves to better handle whatever the next 24 hours have in store for us.

If you’re looking to kickstart or improve your morning routine, here are 5 things you should incorporate to best set yourself up for a day of success!

Get Some Sun! 

Our bodies run off an internal clock called our circadian rhythm which aligns with the 24 hour light/dark cycles on the earth. Many processes in our body function based off of this clock, from our hormones right down to individual cells. This circadian rhythm has been associated with many variables that contribute to health or disease [1]. One of the best ways to optimise our circadian rhythm is to wake up with the sun and get direct sunlight first thing in the morning. This can be done by keeping your windows open (as long as there aren’t bright lights shining into your room), stepping out to your backyard or patio after waking or going out for a morning walk.

Get Grounded

For the vast majority of our evolution, humans have always been in contact with the earth. This literal sense of grounding, also known as Earthing, is exactly what it sounds like, being in contact with the ground. If we were to relate ourselves to a plug in the wall, when we’re grounded, we receive a transfer of electrons from the earth into our body. Recent studies have even gone as far as suggesting that the simple notion of grounding can reduce pain, and improve sleep, and energy levels [2]. To ground yourself, all you need to do is walk outside on the ground barefoot. You can combine this with your morning sun by stepping out on to your yard or combine it with some barefoot mobility or yoga!

Swap Your First Drink of Coffee For Water 

Most people tend to run to their morning cup of coffee as their first beverage, however, this may not be the best strategy for various reasons. For starters, while you sleep your kidneys continue to function, filtering your blood and sending urine to your bladder – causing your urine to become more concentrated [3]. Secondly, coffee (or more specifically caffeine) acts a diuretic, which means it causes your body to lose fluids and electrolytes [4].

Furthermore, statistics show that 33-45% of the Australian population struggle to get adequate quantity and/or quality sleep [5] and that disturbed sleep may also cause dehydration [6].

For extra hydration, try adding Molecular Hydrogen to the mix for a powerful antioxidant drink! [7]

Move Your Body

After laying in bed for 8 hours or so, our bodies can feel pretty stiff first thing in the morning. Getting the body moving after you wake upis a great way to get your blood, lymph, muscles and mind warmed up and ready to take on the day – especially if we have to spend the rest of the day sitting in a car or at a desk! Your body will thank you for having a regular 10-15 minute morning mobility routine.

Try Meditation and Breathwork 

The amount of research behind the benefits of meditation and breathwork is insurmountable [9]. Meditation, mindfulness and breathwork all help us develop our ability to be present and take informed actions instead of constantly reacting (often negatively) to what happens throughout the day. It allows us to tap into our parasympathetic (rest and digest) system and prevents us from becoming victims of daily stressors. The morning is the perfect time to practice some meditation and breathwork and give us more reserves to take on the day ahead with a clear mind, good intentions and positivity.

Try combining these steps by doing a barefoot mobility flow or yoga on your lawn in the sun and concluding with 5-10 minutes of meditation or breathwork. This whole process should take no more than 15-30 minutes, depending on how much time you set for yourself in the morning.

CLICK ON THE BELOW IMAGE TO CHECK out Richards morning mobility flow


If you’re still struggling with the importance of setting up a morning routine, ask yourself this: Would you run a race without prepping or warming up? Much like our muscles, the more we train and prepare our body for the activities ahead, the better our response time, focus and overall outcomes become!

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