Kennedy hits Times Square in search of New Year's resolutions
Kennedy asks New Yorkers and tourists their resolutions as they pass through Times Square on "Fox News Saturday Night."
As many of us look to renew our commitments to leading a healthy lifestyle this January, updating your morning routine may be a good place to start.
A productive day starts the second you begin your day.
A morning spent hitting snooze likely won’t lead to a valuable morning.
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Having an established routine that can be tweaked when needed is a positive first step toward healthy habit setting.
Below are 15 morning habits to try ASAP.
Writing down what you're grateful for can enhance your mood, promote positive feelings and improve your sense of well-being. (iStock)
1. Write something down for which you’re grateful
"It could be about anything. Sometimes I feel grateful for the good night's sleep I just had or for the book that I just read," Dr. Alex Robles of WhiteCoatTrainer.com, a National Academy of Sports Medicine-certified personal trainer and health and fitness expert, told Fox News.
"Sometimes it's health-related, like the fact that I get to exercise or that I have access to healthy food."
In a quick-morning journaling session, you could also choose to write about the weather that day, what you are looking forward to or the television show you watched before bed last night.
A journal entry doesn’t have to be long. It can be just a simple paragraph or even a couple of sentences. Some days, you may have a lot to write about, but others you may not have as much. These differences are completely OK.
The most important thing is that you are taking time to reflect, you’re practicing gratitude and starting your morning in a healthy way.
2. Drink water
Drinking water as part of your morning routine can help you rehydrate after sleeping and can help curb your appetite and potentially decrease the number of calories you consume for breakfast and throughout the day. (iStock)
"The second thing that I do in my morning ritual is to drink 16 to 24 ounces of water," said Robles. "Our bodies tend to get dehydrated while we are sleeping. This can be seen by the color of your urine first thing in the morning. The darker the color, the more dehydrated you are."
"It is easy to forget to drink water throughout the day. Therefore, starting your day off with two to three cups is an easy way to increase your overall water intake before your day starts," he said, noting that water can help curb your appetite and potentially decrease the number of calories you consume for breakfast and throughout the day.
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If you are someone who has a difficult time drinking water during the day, consider purchasing a water bottle marked with times, so you know how much water you should have consumed at certain points in the day.
Some of these water bottles also have motivational sayings written on them to encourage you to keep drinking water frequently.
There are also tons of mobile apps you can download that remind you to drink throughout the day. These apps include Waterllama, Water Time Drink Tracker & Reminder, Plant Nanny and WaterMinder.
3. Meditate
Meditation has several benefits, including a decrease in inflammatory markers, decrease in anxiety and depression, decrease in memory loss and improvements in blood pressure. (iStock)
Let this be the year you finally start that regular meditation practice.
Dr. Renita White, a board-certified OB/GYN said, "One of the first things I do to start my day is a quick 10-minute meditation each morning. This sets the tone for positivity, less stress and wellness before I get going with the business of my hectic work schedule and family life as mom of two boys. I use the Calm app, which has multiple options, and I sit quietly and breathe deeply. Some mornings, if I do not have time, I may listen on my car ride to work or while in the shower."
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"There is data that shows multiple benefits to meditation, including a decrease in inflammatory markers (which has an effect on our immune system), decrease in anxiety and depression, decrease in memory loss and improvements in blood pressure," she said, citing one meta-analysis of 12 studies that found a decrease in high blood pressure among the 996 participants who practiced meditation.
White noted that "even the American Heart Association advocates for meditation to improve health and decrease blood pressure."
4. Make your bed
People who make their beds in the morning are happier and more productive. (iStock)
If each morning you wake up and make your bed, that is at least one thing you have accomplished that day.
Successful individuals start their morning off by making their bed. Socio-economist Randall Bell, PhD, said via CNBC that "those who do their chores and keep their living space tidier tend to make more money."
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"For example, those who make their bed in the morning are up to 206.8% more likely to be millionaires," he said.
5. Get some natural light
Not all of us have outdoor space, but we do have windows.
"Whether I'm at home or on the road, the first thing I do is open the shades to get some natural light," said Dr. Michael Genovese, chief medical officer of Acadia Healthcare.
"We have long known that sunlight can improve mood (we use light boxes to treat seasonal affective disorder). Getting some natural light at the beginning of the day is an easy way to get a healthy head start on the day."
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If you do have access to any kind of outdoor space, start your day outside with a book, journal or your morning coffee.
6. Do some exercise, even if it’s not a full workout
"Even if I can’t get a 30-minute workout in, I try to get in at least a minute of movement, such as stretching, body weight resistance movement or even a burst of cardio," said Dr. Sylvia Gonsahn-Bollie, who is dual board-certified in internal medicine and obesity medicine.
Working out doesn't always mean a two-hour gym session. Workouts can be done in smaller increments at home. (iStock)
Morning exercise could be a quick walk, a gym session, a yoga class or even an at-home workout.
There are lots of great YouTube videos and workout apps that provide exercises you can do at the gym or from the comfort of your home.
7. Stretch
Can’t bring yourself to do that five-minute workout (you can!) or a Yoga with Adriene session on YouTube? Just stretch instead.
"I do a 10-minute stretching routine every morning, focusing on my neck, shoulders and upper back. I tend to carry a lot of tension in my neck, which is exacerbated by my job, which involves bending my neck forward for most of my surgeries," said Dr. Nicole Leigh Aaronson, a pediatric otolaryngologist at Nemours Children’s Health in Delaware and an associate clinical professor of otolaryngology and pediatrics at Thomas Jefferson University.
"This helps to keep my muscles from getting too tight and prevents headaches."
Check out YouTube for "stretching" and follow along with a video or simply set a timer for 10 minutes and do your own thing.
There are even stretching videos that cater more toward specific jobs. For example, if you have a work-from-home or an office job that requires you to sit for a large portion of the day, try Pamela Reif’s "10 Min Office Life Stretch" video on YouTube.
8. Take a short walk
Walking in nature may be especially beneficial because it reduces stress levels. (iStock)
Dr. Daniel Boyer of the Farr Institute walks around his neighborhood for around 15 minutes before breakfast most mornings. It’s probably a good idea for all of us who are able.
"Walking is also a form of exercise that gives me energy and helps improve my focus," he said.
Walking in nature may be especially beneficial (if you live in a city, a park or green space fits the bill).
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"A nature walk makes you interact with the environment and may improve your moods, enabling you to deal with any stressful situation of the day. Nature walks may improve your psychological well-being because it reduces stress levels," he explained, pointing to a 2018 study published in Frontiers in Psychology.
While you’re on your walk, play an educational podcast where you can learn about something that is going to provide benefit to you, like help with your finances.
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For company on your morning walk, bring your dog along with you to start off the morning right for you and your furry friend.
9. Do something you enjoy
Amy Robbins, a clinical psychologist and BIÂN Chicago's director of mental health, likes to listen to music, a podcast or a book on Audible while getting ready in the morning.
Start your morning off by doing something for you, like reading a good book. (iStock)
"We are so inundated with so much fear-based information at this time that I want to have control over what I am putting into my mind. I am always listening to something that helps me learn and grow and feel good about myself," she said.
"Everyone is feeling upside down and out of control right now, so it is extremely important to focus on the parts of your life that you have some control over to give your foundation a bit of sturdiness."
There are many great educational podcasts out there on a variety of topics, like finance, history, foreign languages, science, general self-help/advice and more.
Find podcasts that fit your interests and have them play while you are going through your morning routine.
10. Get dressed
Yes, as in put something on other than pajamas. When you look good, you feel good.
"I make a ritual out of getting dressed for the day. Putting on clothes that make you feel good about yourself and ready to face the day in whatever way makes you most comfortable can boost your self-confidence and start you off on the right foot," said Zereana Jess-Huff, chief clinical officer at Wysa. "It’s all about wearing what makes you feel your best."
Even on the days you aren’t planning on leaving the house, still change your clothes from what you wore to bed to lead to more productivity throughout the day.
11. Don’t hit the snooze button
The dreaded snooze button often sets mornings back. Taking just five more minutes of sleep can be dangerous, as it often turns into a lot more than that.
Try to avoid snooze at all costs. Once you get into the routine of avoiding the snooze button, it will become easier — but at first, it is going to be a challenge.
Don't reach for the snooze button. This can quickly lead to a rushed morning in which a healthy routine won't be fulfilled. (iStock)
One method to avoid the snooze button is to keep your phone or alarm clock at a distance from your bed. That way you have no choice but to get out of bed and turn off your alarm.
Another thing you can do is have your slippers and maybe even a comfy robe close to your bedside. This especially comes in handy in the winter when it's even more difficult to get out of your warm bed.
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A last tip is to give yourself something to look forward to in the morning. This could be as simple as buying something special that you don’t typically have for breakfast. This could help you get out of bed faster when you know you have a yummy meal ready for you.
12. Enjoy a healthy breakfast
Speaking of breakfast, make sure to actually eat something healthy in the morning to get your body prepared for the day.
If you don’t have a lot of time for breakfast prep in the morning, meals like tasty overnight oats can come in handy for something quick and easy you can take on the go.
13. Have a musical morning
Music makes everything more fun. Make yourself a groovy morning playlist filled with energetic songs to get you up and moving in the morning.
Listening to music or podcasts can contribute to a healthy morning routine. (iStock)
14. Make a to-do list
Every morning should start with a to-do list. Being able to physically check things off as you get them done can be empowering and help you feel productive.
Write down everything you have to do, from doing your laundry, filling your car up with gas, grocery shopping to dropping your kids off at school.
Write everything you can think of down and remember to check tasks off as you do them.
15. Do night-before prep
A productive morning can begin the day before it happens. Try to think of things you can do at night that will make your morning a lot easier.
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This could be things like laying out the outfit you are going to wear to the gym, packing your kids' lunches, emptying the dishwasher or prepping for breakfast.
Getting simple chores done at night will make things a lot easier for you the following day.
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