How to start your day so you feel energized until evening? The answer isn’t coffee, but a well-designed morning routine. The first 60 minutes after waking up set the tone for the entire day, influencing your hormones, mood, and productivity.
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The first rule is to avoid grabbing your phone immediately after waking up. Blue light and information overload increase cortisol levels and cause anxiety. Instead, stretch in bed, take three deep breaths, and let your body wake up naturally.
Drink a glass of warm water with lemon. This gently activates digestion, replenishes fluids lost overnight, and stimulates bile production. After 15–20 minutes, you can have breakfast—but don’t skip it, even if you don’t feel like it.
Breakfast should contain protein, fiber, and healthy fats. For example: an omelet with spinach, avocado, and whole-grain toast. This combination will ensure stable blood sugar levels and prevent the “lunch crisis.”
Add 10-15 minutes of light physical activity: stretching, yoga, or a brisk walk. This improves circulation, oxygenates the brain, and triggers the production of endorphins—the “happiness hormones.”