6 Morning Rituals That Will Help You Win The Day

"If you win the morning you win the day"

Here are six things I attempt to do every morning:

The first thing you do every day just sets the tone for the day. Every day I try do at least 3 of those things are just better days without exception. The reason for not doing all of them is simply because I'm trying to set the bar a little low so I get the win. Remember three out of six is a win. You can set the bar where you want, say two out of six might be a good place to start. Everything is better than nothing, but I would do at least two. If you could only do one than I would start with the 5 minute flow and do meditation later and lets say cold exposure in the evening. Each one has great value so wouldn't really give up on any of them, but all of them every morning becomes a lot of things to do every morning, so that is why I like to rotate them a little. I will write about each one in a little more detail.

Meditation:

I usually start with this one, just laying in bed meditating for 10 -15 min or sitting in a comfortable position. No need to sit with crossed legs or anything, comfort is king. If you new to meditation just try a guided meditation or use a app like Headspace or Calm, you can try these for 10 days for free. It just has so many benefits you don't want to miss out on, it makes everything else you do easier, lowers stress levels, improves brain function and just generally makes you a better person to be around. To much to write really, so I found a very good infographic on the benefits of meditation:

Most of the noticeable effects of meditation come after you practice for at little while, so some patience is required.

Morning mobility flow:

I found something called the 5 minute flow by Max Shank, he will explain it better than I do so I'm posting a video :

There's a ton of these videos(Youtube or Instagram, soon also Steemit;)) so just find one to start with and than just build on that. I like the deep lunge one so usually I do some variation of that plus add one more flow for a total of at least 10 minutes, just start with 5 minutes and build from there. Made a short one myself so you could get an idea but Steemit will not let me post it for some reason. Will try to edit it in later.

You can also search for yoga flow on YouTube and find some short ones there that will help you start the day with some movement. The thing is your body has been laying still for hours and to kick start it with a big glass of water and movement is just a great way to get the day started. You get increased hydration, get your lymphatic system flowing, you will increase your mobility and feel a lot better. These are also great for warming up before a workout or when you have been sitting for to long. Your body is meant to move, so move!!

Today I finished with hanging upside down a few minutes:

Housework:

This one might sound strange but it can be as simple as just cleaning up the kitchen a bit or taking out of the dishwasher. Now your are probably wondering what are the health benefits of that. It's simple really, just makes it more pleasurable to make good healthy food for yourself (or others)in a clean kitchen or without you having to empty the dishwasher first. I just see it as an easy win on the list that have it's benefits. Side note is that it makes my girlfriend(https://steemit.com/@camelx) happy and I like that ;)

Light exposure/earthing:

This one might be a post on it's own, but I'll try to keep it short. All life on earth have a circadian rhythm( 24 hour light - dark cycles), in humans circadian rhythm controls around 15% of all the genes in the body, in the time we now live we have way to much blue light (LED, fluorescent light, laptops, street light etc) in the wrong time of the day. We may be paying a price for basking in all that light. At night, light throws the body's biological clock—the circadian rhythm out of whack. Sleep suffers. Worse, research shows that it may contribute to the causation of cancer, diabetes, heart disease, and obesity.

But not all colors of light have the same effect. Blue wavelengths which are beneficial during daylight hours because they boost attention, reaction times, and mood seem to be the most disruptive at night. And the proliferation of electronics with screens, as well as energy efficient lighting, is increasing our exposure to blue wavelengths, especially after sundown. Way to much of the blue light spectrum that effects everything from your mitochondria, sleep cycles, hormones and you name it. Try to avoid that, buy some blue blockers, turn of your electronics before bed. Sulfated vitamin D3 is another big part of this. Will write more about this in the future. For now expose yourself( eyes and skin) to daylight early in the morning and as much as you can during the day preferably with your bare feet on planet motherfucking earth to get the PEMF( pulsed electric magnetic fields of the earth). When the weather is good I try to kill two(or three) birds with one stone and do the 5 minute flow/morning yoga flow in the sun on planet earth with bare feet on. For more info on this look out for more post or check out the nr 1 guy on this kind of information Dr Jack Kruse. You can thank me later!

Cold showers:

This is easier than you think with the Wim Hof breathing method. What I do is start with normal shower temperature take 10-20 giant breaths of max inhale then letting go without forcing it making the sound "aahh" after the 10-20 breaths I breathe out and hold it while i turn the shower colder. I repeat this process until it's all the way on cold and then I stand there for 1 minute at least. If you don't know about this guy you have to check Wim Hof out, he is the holder of over 20 World records witch include the record for the amount of time sitting buried in ice:

And he has also run a marathon in the dessert without drinking water. Crazy stuff!! The best part is he says he can teach it to anyone who is willing to learn. His method makes ice showers easy, I can ensure you that.

Walk:
Simple easy win, needs no explanation. I put on a podcast/audio book or nothing at all and take a walk preferably in nature. Time spent in nature offers one of the most reliable boosts to your mental and physical well-being. studies have proven that time and time again. If you are lucky you get some sun exposure in the process. Sometimes bringing a book to read outside somewhere is also good, if you want to get some reading done.

Thank you so much for reading:)

I hope you got some inspiration out of this post.

Feel free to ask question:)

Be healthy, peace out