What can you do in 15 minutes – besides save money on your car insurance? If you create the right morning routine, you can reduce your stress levels and start your day off on the right note by taking 15 minutes aside.
It might not sound like much time, but it provides an ample opportunity to set the tone for the day and bypass morning stress. If your mornings are stressful because you’re always in a mad rush, just set your alarm 15 minutes early to give yourself time to get through your stress-relieving morning routine.
This 15 minute morning routine proven to reduce stress will help y
ou take your mornings back and adopt a better approach to starting your day. Here’s what it consists of:
The 15 Minute Morning Routine Proven to Reduce Stress
Wake up slow. (5 minutes)
Jack Johnson’s song, Banana Pancakes, talks of waking up slowly on a weekday morning in order to ‘pretend like it’s the weekend.’ That may not sound practical for most weekday mornings, but he’s onto something – waking up slowly can trick your brain into thinking the day ahead is one of leisure and relaxation.
Set your alarm several minutes early, but don’t get up right away. Revel in the comfort of your bed for a few extra minutes each morning and feel the stress of the morning begin to melt away.
Hydrate your body. (2 minutes)
Most of us don’t drink enough water. The Atlantic found that Americans, on average, drink about 20 ounces of water daily (that’s 2.5 cups out of a recommended 8 cups per day). No wonder we’re feeling a little “bleh” most of the time! Even mild dehydration causes a laundry list of symptoms that can interfere with your life and, yes, cause stress:
- Dry mouth
- Increased thirst
- Sluggishness or sleepiness
- Decreased urine output
- Dry skin
After waking up slowly, roll out of bed and down a large glass of water and get a jump on your water consumption for the day. You could bypass the symptoms of mild dehydration and feel better all day if you continue drinking water throughout the day. It’s one of the simplest ways to reduce stress.
Get moving. (3 minutes)
You don’t have to bench press 250 pounds to get moving in the mornings (in fact, we recommend that you don’t). Simply stretching bedside, doing a few jumping jacks, or jogging in place can get your heart rate up and start relieving stress right away.
Exercise promotes the release of dopamine and beta-endorphins in your brain, which work together to make you feel happier and less stressed. So moving in the mornings, even if just for 3 minutes or so, will help you feel less stressed throughout the day.
Fuel up for the day. (5 minutes)
Finally, your 15 minute morning routine should consist of eating something – anything not packed with sugar will do. Go for whole grains and high-fiber foods that will leave you feeling full longer. Oatmeal is always a great choice, as well as cold whole grain cereals, whole grain waffles, etc.
Eat some fruit along with your grains and you’ll truly be fueled up for the day. Sit down while you eat and if you can help it, don’t eat in your car. You will feel more satisfied by your meal if you eat at the table and pay attention while you eat.
The 15 minute morning routine proven to reduce stress isn’t a gimmick. It’s not trademarked or owned by any entity. It’s just a surefire way to start your day off right and keep your stress levels at a minimum during the part of the day that sets the tone for the remainder. What does your current morning routine consist of? Could it be improved by using some of the steps from this morning routine?