Mindful Tips to Refresh Your Mornings

Mornings are what you make them. While snoozing the alarm followed by breakfast in bed is a dream, most days we have to get up and stay up. Luckily, starting the day on the right foot isn’t as hard as it sometimes feels. If you build up healthy, realistic, and productive habits like the ones below, you may just start looking forward to your mornings — a peaceful time before the day begins to drink some iced coffee, in the right mindset, and prioritize yourself.

You’re not going to become an early bird overnight. But with these tips, you may just start looking forward to waking up each morning. And starting your day with habits that prioritize your health and wellness will transform your mornings — and days — for the better.

Start Slow
If you want to have more productive mornings, you first need a good night’s sleep. And one of the easiest ways to transform your sleep is to set up a sleep routine. Go to sleep and wake up at the same time each day — even on the weekends — and you’ll find that your body becomes naturally acclimated to falling asleep at the same time each night. It will also be easier to wake up in the morning, once your body gets used to a consistent circadian rhythm.

Once you’re awake, let yourself wake up slowly. Instead of reaching for your phone, opt for an old-fashioned alarm clock to wake you up, or put your phone on airplane mode before you go to sleep —that way, your alarm will still work, but you won’t be distracted by any incoming messages. Psychologists also recommend staying off your phone for at least the first hour of the morning. If you immediately check the news or your email, you’ll be starting off the day stressed and primed for distraction.

Waking up is more of a process than you think. Your brainwaves switch from delta waves, which occur during deep sleep, to theta waves (that daydreamy space you’re in just before you wake up), and finally move into alpha waves once your eyes are open and you’re relaxed. So don’t jar your brain into waking up before it's ready.

Set your alarm a little earlier than you’re used to. Spend a few minutes laying in bed — you can read a book, listen to a guided meditation, or journal. The morning offers a time to be mindful and reflect on what you’d like to achieve. Maybe you want to get a presentation done, finally finish that book, or spend more quality time with your loved ones. Keep a journal of everything you’d like to get done that day. Make a to-do list, but also make a list of bigger things you’d like to accomplish. This is the time to think about what you want your day to look like — and be inspired to make it happen.

Feed Your Soul — and Your Body
While we all know that coffee has caffeine — which can help you wake up — there’s also something about a delicious beverage that can be super motivating. Building a morning coffee routine, something that you can look forward to when you wake up, can be motivation enough to get out of bed. Even better — make it an iced coffee for the added benefit of a cold, refreshing pick-me-up.

And making an iced coffee at home with the Nespresso Vertuo Pop+ is as simple as pressing a button. For an exceptional iced coffee, simply brew a double espresso over ice. The Nespresso Vertuo Pop+ also comes in sunny colors like mandarin orange, aqua mint, and candy pink, to bring a bright pop of color to your morning.

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Your body also needs energy to get everything you need done. And you can’t rely just on coffee to get you there. Doctors suggest eating a balanced breakfast filled with protein, healthy fat (like avocado, eggs, or nuts), and carbs. That doesn’t mean you have to whip up a whole spread every weekday morning. You can pre-make and reheat breakfast sandwiches or keep the ingredients for a protein shake in freezer bags, divvied up into days of the week, so it’s as easy as popping one in the blender.

Now that you’ve fed your body, feed your soul, too. For many, that means taking some time in nature. Try drinking your morning coffee within view of the sun.

Some neuroscientists say that getting 10 minutes of direct sunlight each morning is key to waking up and staying up. They say sunlight can be beneficial for alertness and mood, and help you get into a strong circadian rhythm. Whether that’s sitting on the front porch, your roof or balcony, or even going for a stroll around the block, getting that direct sunlight is essential to starting your day off right.

Make Room for Mindfulness
It may be tempting to roll out of bed and head directly to your couch or desk —but your mind doesn’t just need to wake up — so does your body. When your core body temperature rises, it signals to your mind that it’s time to wake up. But not only that, morning exercise is a great stress reliever. A study found that it also helps improve attention, executive function, and memory. It will also help you go to sleep that night — setting you up for a more productive morning the next day.

Do some warmups to get your blood flowing. You don’t have to start becoming a morning runner. Movement can be anything from stretching while still in bed to mindful yoga or a morning dance party while you’re getting ready for the day.

While moving through your morning routine, pay attention to all the ways you’re taking care of yourself. Go through your skincare routine thoughtfully, without distractions — and dress for the day you want to have. A study shows that wearing clothes that have a symbolic meaning may help you take on those characteristics. For example, wearing a lab coat may make you become more attentive and careful — and pajamas may make you more inclined to head back to bed. Instead, put on some clothes that make you feel powerful and productive.