The first thing you should do in the morning is drink a big glass of water to rehydrate, followed by activities that set a positive tone, like stretching or deep breathing, and avoiding your phone to prevent outside negativity from dictating your mood. Other great first steps include making your bed, writing a short to-do list, or getting some sunlight to boost energy and focus.
Here are some great things to try in the morning after you wake up to have a great day: Make breakfast Meditate Affirmations Goal setting, tracking, planning Create (music, art, writing etc.) Read Get ahead (Check emails etc.) Exercise (run, lift weights, yoga) Whatever you do, make it a habit and a routine.
"First thing each morning, even before drinking coffee, drink at least 8 ounces of water," Reyes suggests. "Overnight we tend to get dehydrated, and drinking the water upon waking will replenish what you've lost, flush out toxins and possibly kick-start your metabolism."
Nuts and seeds are nutrient-dense foods that can be great for your morning routine, especially when eaten on an empty stomach. Options like almonds, walnuts, chia seeds, and flaxseeds are not only rich in healthy fats but also provide protein and fiber, helping to keep hunger pangs at bay.
Drink water: Rehydrate your body after hours of sleep. A glass of water can help wake up your system. Move your body: Stretching, yoga, or a short walk gets your blood flowing and helps shake off grogginess. (You could try these six best morning stretches to start your day right.)
The "5-5-5-30" morning routine, popularized by Sahil Bloom, is a quick, bodyweight circuit designed to boost energy and metabolism right after waking: 5 push-ups, 5 squats, 5 lunges (per leg), followed by a 30-second plank, requiring no equipment and taking only minutes to complete. It's a simple, effective way to kickstart your body and mind for the day.
How To Empty Your Bowels Every Morning
Hydrates; soothes; promotes healthy skin.
The 7 Day Gut Reset is a clean-eating and lifestyle-based plan designed to: Eliminate common gut disruptors. Introduce healing, nourishing foods. Support your digestive system with hydration and rest. Improve the diversity of your gut bacteria.
Just try to think of your meals in terms of balance. 80% healthy, whole foods, and 20% for fun, less-nutritious treats. The key is consistency over time, not perfection at every meal. So, if one day you have a pizza, no big deal—just aim to get back on track with your next meal.
Eating protein within 30 minutes of waking supports muscle growth and helps curb cravings. Evidence is early, but morning protein meals might support these benefits.
The book is written as a fable, but the core message is Sharma's advice to wake up at 5 A.M. and follow his 20/20/20 rule. That is: spend the first hour of your day doing 20 minutes of exercise, 20 minutes of reflection, and 20 minutes of learning.
Ready!
Jeff Bezos's "one-hour rule" is a morning routine practice where the first hour of the day is spent on screen-free, intentional activities like reading, exercising, meditating, or having breakfast with family, a period he calls "puttering" time.
Avoid drinking these on an empty stomach
Why Morning Drinks Work Wonders for Belly Fat
Signs of bad gut health include digestive issues like bloating, gas, diarrhea, constipation, and heartburn; skin problems such as acne or eczema; mood changes like anxiety or depression; fatigue; sugar cravings; and unintentional weight changes, all stemming from an imbalance in your gut microbiome (dysbiosis). These symptoms can signal that your gut isn't processing food and eliminating waste effectively, impacting overall well-being, notes Healthdirect and GoodRx.
Laxatives: You can drink a polyethylene glycol (PEG) solution or use an over-the counter (OTC) laxative to cleanse your colon. Surgery: If you have severe fecal impaction, your healthcare provider will perform surgery, especially to target symptoms of bleeding due to a tear in your bowel (bowel perforation).
How can you tell if your colon is clean and ready for a colonoscopy? Your stool after finishing your bowel prep agent can act as a guide. Your stool should be clear, yellow, light and liquid.
The 3x3 walking method, or Japanese Interval Walking Training (IWT), is a workout that alternates between 3 minutes of brisk walking and 3 minutes of slow walking, repeated for about 30 minutes total (around 5 cycles). This low-impact routine improves cardiovascular health, strength, and balance by elevating your heart rate and then allowing recovery, making it effective for weight management, blood pressure, and blood sugar control, and it's a time-efficient way to boost fitness.
“Having a slow starting routine of getting out of bed, walking the dog, showering, having a cup of coffee, and chatting with your family before diving into the never-ending work barrage is a great way to set yourself up for success,” Buettner says.
The benefits of waking up early and why 5am works best
Waking up at 5am lets you experience these moments of calm every morning, which can set you up for a more positive day. There's potential for boosting your mental health and increasing productivity which may lead to a deeper connection with the world.