We often hear the saying, “the morning sets the tone for the day.” But why is the morning so important? According to Dr. Nguyen Minh Duc, a neurologist at Hanoi Medical University Hospital, “the morning is when the brain is not yet overloaded with information, so it easily receives and processes positive signals from the surrounding environment.” This means that what you do in the morning greatly affects your focus, cognition, and mood throughout the day.
So, let’s explore 7 morning habits that are not only good for your health but also provide wonderful benefits for your brain!
Drink a glass of warm water as soon as you wake up
After a long night, our bodies tend to lose a significant amount of water. Drinking a glass of warm water when you first wake up not only helps detoxify your body but also stimulates blood circulation to the brain, making you feel alert more quickly.
You can enhance this practice by adding a slice of lemon or a drizzle of honey to your water. Research shows that lemon is rich in vitamin C, supporting your immune system, while honey provides natural energy, preparing your body for the day ahead.
Drinking warm water in the morning detoxifies the body and boosts blood flow to the brain, making you feel more alert.
Engage in light exercise or yoga
Exercising in the morning is a great way to increase oxygen flow to the brain, reduce stress, and improve your mood. Simple stretches, deep breathing, or even a short walk are enough to wake up your body and mind.
As recommended by fitness trainer Nguyen Thi Hong Van: “Just allocate 10-15 minutes each morning for light exercise, and you’ll significantly improve your focus and productivity for the day.”
Spend 5-10 minutes on meditation or mindfulness
Meditation or mindfulness practice helps calm the brain and enhances your ability to focus and regulate emotions. This is an especially useful habit for those who regularly face work-related pressure.
If you’ve never tried it before, don’t worry! There are now many meditation apps available to guide you through the process. Just sit quietly, breathe deeply, and focus on the present moment—it will bring a sense of peace and clarity.
Eat a nutritious breakfast
Breakfast is often considered the most important meal of the day. Opt for nutrient-rich foods like eggs, salmon, walnuts, oatmeal, and fresh fruits. These foods not only provide energy but also contain compounds beneficial for brain health, such as omega-3 and antioxidants.
However, steer clear of fast food or dishes with excessive sugar, as they can leave you feeling sluggish and unfocused after a few hours.
Breakfast is considered the most important meal of the day.
Read an inspiring book or listen to positive news
Starting your day by reading an inspiring book or listening to a self-improvement podcast stimulates your thinking and broadens your knowledge. This not only helps you learn something new but also sets a positive tone for the day.
As shared by writer Pham Lu An: “Reading every morning is like watering your soul, nurturing your passions, and fueling your dreams.”
Write in a journal or plan your day
Writing down your thoughts, goals, or things you’re grateful for helps your brain organize information better, reduces anxiety, and improves time management. Each morning, I spend about 5 minutes writing down my top 3 priorities for the day. This keeps me focused and helps me work more efficiently.
Expose yourself to natural light
Morning natural light plays a crucial role in regulating your body’s circadian rhythm, enhancing your mood, and boosting your energy levels. Just 10-15 minutes on your balcony or a walk in the early sunshine will make you feel refreshed and ready to tackle any challenge.
Tips for Building and Maintaining These Habits
To establish and maintain these habits, start with small changes. For example, if you’re new to exercise, try walking for just 5 minutes each morning. Creating an enabling environment is also key—have your workout gear ready, keep your reading nook tidy, or place a journal and pen by your bedside. Additionally, combine these habits with personal pleasures, like listening to your favorite music while exercising.
Conclusion
Our brain, like any other organ in our body, needs proper care to function optimally. By adopting these simple yet effective morning habits, you’ll not only improve your overall health but also enhance your cognitive abilities and creativity.
Try incorporating at least 1-2 of these habits into your routine, and share your experiences with me! I believe you’ll notice positive changes in your daily life.
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