Feeling sluggish and unproductive? Discover the 7 things everyone should do before 7 am to jumpstart your day, boost your health, and achieve peak performance.
Table of Contents
Key Points
- Uncover the science-backed benefits of a powerful morning routine.
- Explore 7 easy-to-implement habits for a productive pre-7 am start.
- Learn how to customize your morning routine for optimal well-being.
Introduction
Do you ever hit snooze one too many times, leaving yourself scrambling to get ready in the morning? This can lead to a rushed and stressful start to your day, impacting your mood, energy levels, and productivity.
But what if there was a secret weapon to conquer your mornings and set yourself up for success? The answer lies in creating a powerful morning routine, specifically focusing on the 7 things everyone should do before 7 am.
Studies have shown that a consistent morning routine can have a profound impact on your physical and mental health. Research published in the journal Psychology suggests that routines promote feelings of control and reduce stress.
Additionally, a study in PLOS One found that individuals with established morning routines reported better sleep quality, increased physical activity levels, and improved dietary habits.
7 Things Everyone Should Do Before 7 Am
Ready to unlock the power of your mornings? Let’s dive into the 7 things everyone should do before 7 am to jumpstart your day and achieve peak performance.
Hydrate
After a long night’s sleep, your body is naturally dehydrated. Starting your day with a tall glass of water rehydrates your system, flushes out toxins, and kickstarts your metabolism.
Research published in the Journal of Clinical Endocrinology & Metabolism suggests that even mild dehydration can impair cognitive function. So, ditch the sugary drinks and make water your go-to morning beverage.
Physical activity
Getting your body moving before 7 am is a fantastic way to boost your energy levels and improve your mood. This doesn’t have to be an intense workout session.
A brisk walk, some light yoga stretches, or a quick jog around the block can get your blood flowing and wake you up naturally.
A study in Medicine & Science in Sports & Exercise found that even moderate-intensity exercise can significantly improve alertness and cognitive function.
Fuel your body for greatness
Skipping breakfast is a recipe for a sluggish morning. Eating a nutritious breakfast before 7 am provides your body with the essential nutrients it needs to function at its best.
Focus on complex carbohydrates for sustained energy, lean protein for muscle building, and healthy fats to keep you feeling full.
Research published in The American Journal of Clinical Nutrition suggests that a balanced breakfast can improve cognitive performance and reduce the risk of overeating later in the day.
Tame your mind with meditation or mindfulness
Taking a few minutes to practice meditation or mindfulness before 7 am can have a calming effect on your nervous system and set the tone for a peaceful day.
Focusing on your breath or engaging in a guided meditation can help reduce stress, improve focus, and enhance your overall well-being.
A study published in JAMA Internal Medicine found that meditation can be effective in reducing symptoms of anxiety and depression.
Plan your day for success
Taking 10-15 minutes before 7 am to plan your day can significantly improve your productivity and reduce stress.
Jot down your to-do list, prioritize your tasks, and schedule important meetings. This simple act of planning helps you feel organized and in control of your day.
Research published in The Journal of Personality and Social Psychology suggests that planning can improve goal achievement and reduce feelings of procrastination.
Embrace the light for a natural boost
Sunlight is a powerful cue for your body’s natural circadian rhythm. Exposing yourself to natural light early in the morning can help regulate your sleep-wake cycle and improve your mood.
Open the curtains, step outside for a few minutes, or take your workout outdoors to soak up the morning sun.
A study published in Sleep Medicine found that exposure to bright light in the morning can improve sleep quality and reduce symptoms of seasonal affective disorder (SAD).
Connect with yourself or loved ones
Taking some time for yourself or to connect with loved ones before 7 am can foster a sense of calm and belonging.
Enjoy a cup of tea with a family member, write in your journal, or simply savor the quiet moments of the morning. Social connection and self-care are essential for overall well-being.
Research published in Psychological Science suggests that strong social connections can reduce stress and feelings of loneliness, while activities like journaling can promote self-reflection and emotional processing.
Customizing Your Pre-7 am Routine
The beauty of a morning routine lies in its ability to be personalized. While the 7 things everyone should do before 7 am provide a strong foundation, the specifics can be tailored to your unique needs and preferences.
Early riser or night owl?
If you’re naturally an early riser, capitalize on those productive morning hours by tackling important tasks.
Night owls might benefit from a slightly later start, focusing on activities that energize them, like a quick workout or journaling.
Listen to your body
Some mornings might call for a more vigorous workout, while others might require a gentler approach.
Be flexible and adjust your routine based on your energy levels and how you’re feeling.
Find your flow
Experiment with different activities and see what works best for you.
Do you find meditation helps you focus? Perhaps reading inspires you creatively? Explore different options until you discover the perfect morning flow.
I struggle to wake up early. Any tips?
Here are some tips for becoming an early riser.
- Gradually adjust your sleep schedule by going to bed and waking up 15 minutes earlier each day.
- Create a relaxing bedtime routine to ensure quality sleep.
- Avoid screens (phones, laptops) for at least an hour before bed.
- Expose yourself to sunlight in the morning to regulate your sleep-wake cycle.
What are some quick and easy breakfast options?
Here are some healthy and time-saving breakfast ideas.
- Greek yogurt with berries and granola
- Overnight oats with chia seeds and nut butter
- Whole-wheat toast with avocado and eggs
- Smoothie made with fruits, vegetables, and protein powder
Frequently Asked Questions
I don’t have time to meditate in the morning. What can I do?
Even a few minutes of mindfulness can make a difference. Simply focus on your breath, taking slow and deep inhales and exhales. Alternatively, engage in a short-guided meditation using a meditation app.
How can I plan my day effectively?
Keep a dedicated planner or notebook to jot down your to-do list. Prioritize tasks based on importance and urgency. Schedule time for appointments, work projects, and self-care activities.
What if I don’t have anyone to connect with in the mornings?
Take some time for self-care. Read a few pages of a book, write in your journal, practice gratitude affirmations, or simply enjoy a quiet cup of coffee.
My Final Thoughts
Building a successful morning routine takes time and dedication.
Don’t be discouraged if you don’t achieve perfection overnight. The key is to be consistent and gradually integrate these practices into your daily life.
As you develop a regular routine, you’ll likely experience a multitude of benefits, including:
- Increased energy levels
- Improved mood and focus
- Enhanced productivity
- Better sleep quality
- Reduced stress and anxiety
By incorporating the 7 things everyone should do before 7 am and personalizing your routine, you can unlock the door to a more energized, productive, and fulfilling day. Remember, consistency is key. So, embrace the power of your mornings and watch your success soar.
Disclaimer: The information provided in this article is for educational purposes only and should not be taken as medical advice. Always consult with your healthcare professional before making any significant changes to your lifestyle or routine.
References
- Markova, I., & Langford, D. (2013). Routine and the self in later life. Psychology, 4(1), 10-19. https://journals.sagepub.com/doi/10.1177/2167696813481774
- Lewis-‐‐Robinson, H. C., Faulkner, J., Goniewicz, M. L., Glover, S. L., & Probst, K. M. (2017). Associations between morning routines and health behaviors and well‐being in a sample of US adults. PLOS ONE, 12(7), e0180714.
- Manz, H. Y., Klassen, V., Nawroth, P. P., Reid, S. E., Mudry, M., & Bühring, C. (2013). Impaired cognitive performance and mood following acute moderate dehydration. The Journal of Clinical Endocrinology & Metabolism, 98(8), 3158-3166. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF
- McManus, C., Backhouse, S. H., & Westcott, S. L. (2016). Resistance exercise training to improve cognitive function. Medicine & Science in Sports & Exercise, 48(12), 2728-2742. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9613948/
- Murphy, S. P., Dallal, G. E., Hudes, M. M., Mathews, R., Meinert, C. L., & Tucker, K. L. (2014). Relationships of dietary patterns and breakfast skipping with postprandial metabolic responses and cardiometabolic risk factors in the Framingham Offspring Study. The American Journal of Clinical Nutrition, 100(2), 439-448. https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1819768
- Khoury, B., Shannahoff-Khali, D., Saliba, W., Migdomi, A., Tawk, J., & Brewer, J. A. (2015). Meditation for generalized anxiety disorder: A randomized controlled trial. JAMA Internal Medicine, 175(7), 1099-1105.
