13 Healthy Ways to Begin the Day
In the midst of topical wound ointment, baby wearing, and gynoid fat, sometimes it’s nice to just back up and focus on the basics. How much more fundamental does it get really than getting up in the morning? I think we can safely count it as square one. Whether you’re stopping by today as a Primal newbie or old timer, most of us need the reminder at some point. Ah, morning. It’s an alternately grim and comical scene in most American households. There’s the snooze parade, rumpled faces, chronic grouchiness, catatonic showers, coffee frenzy, mad dashes, and neon colored breakfast with cartoon characters (fun prize included!). We’re quite a species to behold at 6:30 a.m. What can we do to change this picture? Is there such a thing as a Primal morning short of rising from a sleeping bag in a remote corner of mountain wilderness? You decide. A more approachable goal this morning might be this: what can make the morning feel – and be – a little healthier and happier?
Drink Water
I don’t buy the eight glasses a day commandment. I think water is overrated in fact. Nature gave us a sensation called thirst for a reason, and for most of us it tends to work pretty well. That said, after eight hours of total abstinence, your body could use the liquid. I see people down two to three cups of coffee, when they were probably more thirsty than insufficiently caffeinated. Maybe a productive rule would be this: water first, then coffee or tea if you want it.
Wake Up to Natural Light
Once again, reduce your dependence on caffeine by stimulating yourself biochemically with plan old light. Sunlight is ideal, but turn on the all the lamps (full spectrum bulbs are best) if you’re up before the sun. Unlike caffeine, there’s no impending energy crash waiting for you in a couple hours. If you can, use natural light to wake yourself with open curtains (unless outside artificial light will disturb your sleep at night) or a progressive light “alarm.”
Spend Fifteen Minutes (or More) Outdoors
Even if it’s pitch black when you roll out of bed, try to get some time in before you leave for the day or get sucked into your at-home household/work routine. Enjoy your breakfast outside, shovel the walk now rather than later, throw the ball for your dog, water your garden in your bathrobe (the neighbors can deal with it), or take a walk.
Move
For me, there’s just no substitute for a morning walk. It’s something I’ve come to appreciate over the years. Nothing wakes me up, relaxes me, and focuses my thinking in quite the same way. That said, any kind of movement can energize you naturally and boost your circulation. Who doesn’t want to begin the day with an endorphin rush? Getting your workout in first thing means you won’t be tempted to skip it later when a meeting runs late, you have an event to attend, or you just want to chill out at the end of the day. If you can’t bring yourself to workout or walk, do whatever you can: lunges while you brush your teeth, calf raises while you eat your breakfast, stretches while you wait for the shower to warm up. Anything will always be better than nothing.
Meditate
For some, it’s cultivating quiet composure on a favorite pillow. For others, it’s an invigorating yoga routine. It can be working with affirmations, prayers, relaxation techniques, or mindfulness exercises. However it works for you, you’ll begin the day with a biochemical advantage that will hold stress at bay more effectively.
Play
I know, I know. Morning minutes are precious. You don’t have time for fooling around. If you want to set a relaxed, creative path for the day, however, you’d do well to leave a little extra time for the wholly non-utilitarian. Rough house with the kids, play with your dog, do some doodling, or stop by the park on your morning run and hit the swings.
Enjoy a Good Primal Indulgence
Last week, so many of you weighed in on the need for non-destructive ways to “treat” ourselves in a healthy way. Everyone loves getting up in the morning when they know something good is waiting for them. We can use that pattern to our advantage. Do something that makes you feel good. Invest in a deluxe shower head or a luxurious robe. Put extra effort into making an amazing Primal breakfast. Get up early and take an honest-to-goodness bath once in a while.
Journal
Take the time to listen to yourself. There’s a reason productivity experts stress the importance of morning hours. We tend to have our best energy and clearest thinking during these hours. Do some writing therapy, and journal for ten minutes about a personal question or goal or taking inventory in a gratitude journal. An unencumbered mind might present unexpected insight.
Set the Inner Conversation
Even if you don’t have the time or inclination to journal, you can begin your day thinking on a positive and productive note. Skip the computer, TV, radio, and even the newspaper. Do you really need to start the day with news of 3,000 dead in an earthquake? There’s plenty of hours left to inform yourself. Instead of filling your head with the slew of random reports, feed yourself some good motivational nuggets. Whether it’s a daily quote, a brief chapter of your favorite health and wellness book, or some other encouraging source, take control of the thoughts that set the tone for your day.
Play Music
I’ve written about the power of music therapy. If it can get you through an operation with fewer pain meds, the right playlist just might help you get over the morning hump.
Sex
There. I said it.
Spend Meaningful Time with Loved Ones
Most people I know feel like they barely see their partners and families in the morning. It’s rushed, stressful, even agitated time. Don’t take the day – or them – for granted by accepting this as inevitable. You can all do better. Sit everyone down for a real breakfast or go for a morning walk together. Take time to cuddle and read with the kids before everyone gets dressed. If you live alone, meet a friend for coffee, or send a couple morning emails to your favorite people.
Follow a Simple Routine
This is really a “how” rather than a “what.” Do whatever you can the night before (make lunch, prepare breakfast ingredients, write the day’s agenda, choose clothes, unload the dishwasher, etc.) The more you do the night before, the more relaxing your morning can be – and the more time you’ll have for the stuff that really matters.
On that note, thanks for reading today, everybody! Share your own ideas for enjoying your morning and starting the day on a healthy note.
Grab a Copy of The Primal Connection: Follow Your Genetic Blueprint to Health and Happiness Today!
Posted By: Mark Sisson
Some may agree with me that coffee in the morning is more about calming ritual than simply caffiene.
Especially in those months where the sun comes up early enough to enjoy coffee with before 7:30am to leave for work.
Agreed. I don’t care if it has caffeine or not (although it’s hard to find good Sumatra without caffeine), I just like coffee in the morning.
I’ve been on a news black-out now for coupla month’s! LOVE IT! If something big happens, I will see it on FB. The news is truly ridiculous most of the time and rarely action-able. If it doesn’t matter, then I do not care about it!
+1
Have you ever really paid attention to how much of the reporting is actually speculation? The few facts from the story can be given in 30 seconds. Sports stories are the worst. “What is your goal for the big game tonight?” “Well, I thought I’d tell my team to go out and play to lose tonight!” What a bunch of moronic questions!
Well, this is one aspect of primal life that I definitely can say I am doing alright in! I have always been a morning person – I love being awake before everyone else, when the world is still quiet. The day seems so full of possibilities.
The first thing I do when I wake up is open my blackout curtains. Lately I wake up at 6:30 every day (before my alarm clock, and 3 hours before I have to leave for work). The eastern sky is just beginning to brighten.
I have water (with my supplements), then coffee. Always fresh ground, with some cinnamon sprinkled on top of the grounds before brewing. My morning cup of coffee is one of my favorite rituals.
Then journaling while sitting outside w/my feet in the grass.
In addition to regular journaling, I also keep a gratitude journal. Thinking about what you were grateful for the day before is a good way to ensure that you are present and able to find gratitude in the day ahead.
Then 15 minutes of mindfulness meditation.
On the weekends, I’ll sit outside with my coffee and read something enjoyable for awhile. I have been news-free for years now.
I don’t always wake up in a good mood, but following these morning rituals almost always ensures that I’m feeling pretty good by the time I leave the house.
Happy Paleo Girl,
You made me happy just reading of your ritual
To be clear, how many Natural Lights can I have in the morning before the boss notices?
Have them before your interview, then first day of work, and so on, and it won’t raise too many eyebrows.
1) I love the idea of waking up gently. In reality it’s usually get dragged out of bed by small people bored of us struggling to wake up. We’re off on a veeeeery long road trip soon & I’m really hoping it will help us get into a healthier sleep/wake routine.
2) I bet ‘it’ was the most-clicked on link in that post….
3) For those with smartphones, I highly recommend a ‘peace alarm’ style app. A gentle gong sound, increasing in frequency for 15 minutes. Makes you feel like you have woken up naturally, but more definite wake up for those who tend to sleep through a sunrise alarm.
Thanks Mark– a personal note that is!
On the latest article– I get up before my wife so sex is out of the question but I do spend time with the dog outside getting some fresh air– and I know what some are thinking– STOP IT!
I also like to stretch, drink water, one cup of coffee and then pray. I’ll work on the other suggestions!
Thanks
My morning ritual includes a pass of foam roller (*). Highly recommended (**)
(*) Rumble-Roller: buy this in amazon, the big one blue, don’t do as I did, bought several cheapo ones.
(**) Don’t work for them, but if the Rumble Roller people read this, please send me a spare one
I wake up without alarm around dawn, get up open the curtains, open the bedroom door so the cat can come in. Get back in bed, cuddle with the cat while sun rises. Sometime later, have a glass of warm lemon water with olive oil (gets the digestive system working) and when the weather is not really bad (live in the northern midwest) will go for a walk. After that, it’s time to let the ferrets out for some play time – they are incredibly joyful first thing in the morning.
A bracing early morning ride on my motorcycle is a good way to get outside, I guess. I ride in whatever the (Southern California) weather offers. An easy bicycle commute is also nice, but so hard to do when it’s pitch black in the morning.
I forwarded this to my husband today and this is what he wrote back:
“I know there is limited time in the morning but to be truly primal we need to adopt this routine. We have about 8 minutes to make it happen.
Alarm goes off 4:45 am. Lay with eyes closed for 30 seconds meditating. Turn on all lights and have sex for 1 minute. Drink a glass of water while we walk from the upper deck to the lower deck and in to the kitchen. Turn on some music and do calf raises while making coffee. We can try to add more once we have mastered this.”
I love you,
B
I notice that “Getting dressed” never made that list.
I hope you have understanding neighbors while you walk outside.
hmmm… lucky neighbours, maybe it’ll convert a few more to the primal lifestyle when the results of a healthy living are made plain to see
wow this is the best post I have read in a while
Cool – some of those timings are probably more manageable than others!!!
Yep, I do better if I exercise before I ever get out of bed. Some stretches, some isometrics, some breathing exercises…a great start to my day. I journal everyday too…and have for 30 years or so (and written a lot about it, in magazines and books!) LOVE it when I can take time to be outdoors first thing…of course, being self employed makes all this a lot easier. No long commute!
A cup of coffee while spending my first 30 minutes reading the news. Then an hour of yoga and a breakfast of a two-egg omelet. I actually look forward to waking up in the morning.
I love mornings – exercising, eating a hearty breakfast, taking a shower, and even accomplishing a thing or two before work if I can. My wife, however, does not like mornings (outside of using them for sleeping in). Thanks for the great list of ideas!
Some of these are great and easily implemented ideas. I have been getting up at 5:45am for the last three weeks for a course, having little time other than to dress and leave, but I wanted to try and continue this early wake-up time even when I return to a more civil start.
The ones I’m looking forward to adding to my routine: getting outside, moving (gently, as I think full on exercise is still a bit beyond me as a nightowl type), and journalling – I sometimes do run out of time in the evenings to write, so mornings are an ideal solution.
play usually involves patting my kittens, which is always relaxing. If only my dear partner and I left at a similar time, but sadly sex is not on the cards except on weekends. Better than never though!!
Music is always a given in the morning, as is a glass of water with my vitamins
I leave for work between 5-6 a.m. but I make my mornings manageable by preparing all my food and laying out my clothes the night before. I wake up before my alarm most days, full of energy, ideas and goals. I tend to be a little too “get up and go” and I’ve lately taken to sitting down in a cozy spot to really savor a cup of tea and drag a string around for my cat. This calms and centers me at a “cost” of about 10 minutes. I get up just as early most weekends but savor not having to plan out all my food and being able to start my day however I please. I don’t like to eat at all in the morning, other than heavy cream, and as much as I love to exercise and be outdoors, morning is my huddle and hunker inside time. I like the peaceful reflective time to myself when no one else is up. (Other than the cats.)
unfortunately I’m up at 4am and at work at by 4.15, not much time to do anything but get dressed and be on my way.
still lost 10kg in the 3 months I have been primal eating so can’t be too bad
Not too bad?! 10kg in 3 months is amazing – well done! Are you doing lots of exercise in the evenings instead, or do you have an active job?
What time do you go to work? I would have to get up in the middle of the night to get all of this done.
I have an 18-month old alarm clock
Never, and I mean never, needs batteries!
My T’ai Chi routine takes about five minutes and really gets your energy in the right place for the rest of the day.
I do most of the items mentioned because I live on a farm.
I wake up without an alarm and before getting out of bed, put myself in a positive state of mind. I drink our naturally carbonated water before coffee. My morning farm/feeding/haying chores do not take long and, thankfully, we don’t have a dairy (just one Jersey we milk and share with the calf).
I am going to unplug a couple days each week as well; the computer can be sneaky about taking up a lot of time! I want to get in more walking and spinning (wool, not tires) time.
Apparently carbonation assists the caffeine kick.
Then apparently both promote bone loss.
I have recently become aware of how often the kids see me on the computer. It increased dramatically a few months ago because I started my Masters program, but like so many others, I was on it plenty before that. So my January 1st resolution was that the computer (and any screens) didn’t go on until after hubby and the kids left in the morning. It’s just and hour and a half, so no real inconvenience to my schoolwork, but I’m not signing forms as they walk out the door anymore!
Cold shower! My near-daily morning ritual for the last three years.
Couple of deep breaths. Then the decisive act of turning on the faucet. Couple of hectic moments, followed by whole-body frisson. Step out and you’re the human torch, a beacon of warmth in a cold world.
Highly recommended!
I’ve done a few morning cold plunges in our pool in the spring but I couldn’t imagine taking a cold shower. The thought simply chills my bones and makes me shiver.
Pre-primal I was aware some cold exposure was good but could only bring myself to stand under quick bursts of cold water, then one warm night in the summer after having a substantial amount of alcohol I went for my first full cold shower, and afterwards used the same cheat for cold water plunges and more showers, and quickly got used to it.
I can imagine some shaking their heads in disapproval.
I start my day off every morning with a 30-45 walk with the dogs. Most mornings I beat the alarm clock but as a fail safe I wake up to classical music. Unfortunately I get up too early to wake up to natural light.
You nailed this one on the head. My best mornings are when I can incorporate as many as possible.
I am also fan of the foam roller to my back right after rolling out of bedt.
at Grokesque, I finish work at 2 in the arvo come straight home and do an hour of exercise be it walking or some lifting then pick up the kids from school, look after them, feed them and get them to bed then get to spend an hour with my wife when she comes home from our shop then bed then do it all again the next day. I only have 1 day off a week and thats spent doing stuff around the house going fishing or family time. So much easier doing all this on a primal diet for sure
Can anyone recommend a good sunrise clock? One that doesn’t have a bright LED display of the time lighting up the room during the night? One that doesn’t have a continual electronic hum to disturb my sleep? One that can take a nice low-energy LED bulb? One that doesn’t trip my fusebox (yes that happened)? One that doesn’t cost too much?
All I have to say is, brush your teeth first.
What a great list and you have encouraged me to go on a walk a few mornings or more a week. Hubby and I do P90X after work, but a morning walk after hubby leaves for work would be great!
I like to start my day off outside in the grass reading for about 30 minutes or so while the dogs run around. I’ll try to have as much bare skin on the ground. It’s remarkable how great this starts your day!