The first 30 minutes is a vital period when you wake up from sleep.
The following activities should be avoided during this time period:
- Using any electric devices like a mobile phone, laptop or computer
- Checking up on work emails
- Getting into work mode (i.e. get changed and ready for work)
- Avoid distractions and noise
- Drinking coffee or any stimulant
Any activity that gets you stimulated in the first 30 minutes is not a good idea and will only cause you morning stress and tension, which naturally leads to a bad start to the day.
So What should You Do In The First 30 Minutes After You Have Woken Up?
If you want to get your day started the best way possible, then try out these really easy yet effective tips.
Setting yourself up for a successful and productive day starts right when you wake up, so you should treat this time period with respect!
1. Drink Water
Your body is dehydrated when you wake up.
Think about it.
You have been asleep for almost 8 hours without any liquids whatsoever, so you are definitely in need of some water!
I drink about 1 Litre (2 pints) of water as soon as I wake up. This is enough to get me hydrated and activates our digestive systems.
Drinking water first thing in the morning can also help you with weight loss. So make sure you get that water in as soon as possible!
2. Breathing Exercises
Generally speaking, focused meditation and breathing within the first 10 minutes has proven to be highly beneficial, and many believe that this is great way to set you up for a successful day ahead.
Get into a comfortable seated position and try the below process.
The best form of meditation for beginners is to focus on your inhale and exhale breath through your nose.
- Feel the air coming into and out of your nose and lungs
- Repeat this process 25 times and then a minute later, repeat it again, focussing all your energy and attention on your breath
3. Stretching
If you have a yoga mat then you can use it for these stretches, otherwise a towel will suffice.
I personally practice yoga.
If you haven’t ever tried it before, then check out this article.
A good morning stretching routine to do is a movement called downward dog to cobra position for about 5 minutes. This is a basic yoga pose and movement that I have incorporated into my daily morning routine.
This stretch activates your glutes, hamstrings and lower back muscles that have all been inactive during sleep.
This stretch should be used to activate all muscles in your lower and upper body and combined with basic breathing techniques, will get your heart rate going!
If you are unfamiliar with what I am talking about above, then see the below video for how to the do downward dog to cobra pose.
4. Take a COLD 60 Second Shower
Taking a 1 minute cold shower early in the morning is a good way to get your blood circulating and to wake you up properly.
Now I know many people feel that this is almost impossible, as it’s not really comfortable.
But there are so many benefits to it, and you’ll feel great once you get into the habit of taking early morning, cold shower!
Benefits of daily cold showers include:
- Improves immune system
- Lowers stress
- Improves blood circulation
- Promotes fat loss
- Drains lymphatic system
For the last year or so, I have been trying to adopt the Wim Hof Method to my daily routine.
And I can say with confidence that I have felt major benefits in my immune system and have not had illnesses in this time period since incorporating daily cold showers into my ritual!
It’s been a game changer for me!
Final Thoughts
A good morning routine for men should be taken seriously by you all!
Starting your day off on the right note is probably the most important part of setting yourself up for success.
A lot of successful people often speak about their morning routines, and the effects it has on their day. So try and get into a morning routine that works, instead of having to wake up and rush around just to get to work.
These four things are easy and quick, and will make a massive difference.
Give it try!
Cheers,
Will