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Daily Habits for Endless Energy

daily habits for endless energy

Have you ever noticed that hurried mornings lead to some of your worst days? If you’ve ever slept through your alarm clock, you understand what a rushed morning feels like. It sets you up for a long, difficult day, mainly because it makes you feel out of sorts. Maybe you forgot to pack your child a lunch, bring along your files or toss a book into your bag to read on the train. It can be hard to regain control, especially if your workday is fast-paced and you go from one thing to the next. When you don’t get your day off to a great start, the effects linger.

In order to set yourself up for having a great day, you must get started with a great morning. But how do you keep these positive starts coming when your days are chaotic? The slightest thing can lead to a poor start, which means you need to stay on top of your morning routine. Below are helpful tips for making the most of your morning and enjoying what the rest of the day can bring.


One of the main reasons why many of us fall victim to messy and muddled mornings is because we don’t leave ourselves enough time to get things done. It’s easy to say that you’re going to wake up early in the morning and finish a few tasks, but once the morning rolls around and the alarm is going off, we often find ourselves reaching for the snooze button. It can be difficult to change this habit, but think about how much quality sleep you’re actually getting when you hit the snooze. Ten minutes? Maybe fifteen? And you may be lying there awake wasting time, yet too tired to get out of bed. In the mornings, 10 or 15 minutes can make or break our morning routine. Make it a goal to wake up as soon as the alarm goes off and set your day right.

Here are my morning habits:

  • Deep Breathing for 5 minutes

  • Writing a gratitude list

  • Saying 10 affirmations

  • Stretching or simple at home yoga poses

This can all be done in 10-15 minutes. Create the success mindset you deserve for your day.


Exercise is a great way to start the day. It may not be how you want to start the day, but once you get used to it, there’s no going back. Instead of thinking that you need to hit the gym in the morning, start with a walk around your neighborhood to get you moving. Use this time to clear your head and connect with yourself. During the day, things get busy and we often fail to take time out for ourselves. If you can do this in the morning before your schedule starts, you’ll be better prepared to take on what the day has in store for you. Incorporating even 15 minutes of exercise into your morning routine will do wonders for your stress levels and productivity. When you start your morning with exercise, you’ll be able to wake up easier because you’re not headed straight to the shower; instead, you’re spending time alone, with a loved one or immersed in nature, which are some of the best ways to start your day. Also consider new ways to get to work that can incorporate exercise and get your day off to a great start. Ditch the taxi and walk from the train station to work, ride your bike to work several times a week or walk around your work building 20 minutes before your shift starts.


The shower is a great place to get clean, sing your favorite tunes and refresh your spirits. But how often do we lie in bed in the morning thinking, “If I stay in bed for five more minutes, I’ll just take five minutes off my shower.” Don’t leave yourself nano-seconds to shower. This is a great time to relax, take in the scents from your soaps and spend time collecting your thoughts. It’s amazing how a simple shower can reset your attitude from the time you get out of bed. The bottom line is that you should never cut minutes off your shower. Instead, enjoy every minute of your scrub time. Furthermore, there are health benefits to taking a cold shower, so switch your water temperature to the chilly side. Studies show that cold showers boost immunity, improve blood circulation, regulate body temperature, enhance lymphatic movements and deepen breathing. A cold shower also has an effect on the mood by alleviating depression and increasing energy and wellbeing. You can also enjoy healthier-looking skin and hair thanks to the detoxification that comes from the cold temperatures. Give your lymphatic system this amazing gift and release toxins that can lead to:

  • Weight gain

  • Hormonal imbalances

  • Headaches

  • Skin Rashes

  • Digestive woes

  • Aging

  • Weak Immune

Contrast showering is easy to do and requires no extra purchases!

In the shower, alternate between hot and cold water to support lymphatic drainage. The hot water brings blood flow to the skin’s surface while the cold water brings blood flow inward to the organs. This is beneficial for detox and circulation.

I recommend three minutes of hot water, one minute of cold, three minutes of hot, etc. You can repeat this for 15 minutes, always finishing with cold water.

If it’s too much to alternate, try easing the water temperature down as you are finishing your shower and then do one go of about 30 seconds under cold water before getting out and toweling off! I can almost guarantee that you won’t need as much coffee if you embrace this practice! It’s invigorating!


Of course, there is no way you can discuss getting your day off right without talking about the benefits of breakfast. Studies show that men and women who eat breakfast tend to weigh less, are healthier and have higher energy levels. Breakfast is a good thing, and you should never skip it, even if it means catching your morning bites in the car. The goal, however, is to choose the right breakfast foods. Things like slices of pie, donuts and sugary muffins and cereals should be eliminated from your morning diet. These foods may taste good, but they’ll only give you a short boost before making you feel tired and unmotivated. Instead, aim for a breakfast that incorporates protein, as protein will fill you up so that you don’t feel hungry and start snacking before lunch.

Here are my favorite healthy breakfasts:

  • Smoothies

  • Protein Oatmeal

  • Eggs

  • Avocado Toast

  • Breakfast Bean Burrito

  • Chia Pudding

  • Smoothie Bowl


If you find that something with your morning just isn’t working, experiment with a new schedule. For example, if you can’t get out of bed in the mornings because you have trouble falling asleep at night, you may have to exercise later in the day, keep a journal to write in at night to clear your head or turn off all electronics one hour before you sleep. If a current schedule isn’t working, there’s no reason why you should stick with it and keep falling into the same rut time and time again. This only places more stress on us and makes us dread the mornings. The mornings can actually be quite enjoyable, so try out a new schedule if the one you currently have adopted isn’t working for you.


Much of the reason why we have a good morning is that we have a good night. Create a nightly ritual. Also, turn off the TV at least one hour before you want to fall asleep.

Here is my night ritual:

  • Skin Brushing for 10 minutes

  • Epsom salt bath at least 3 times a week

  • Journal for 10 minutes

  • Essential oils for relaxation

  • Magnesium oil on my feet (my favorite brand is Ancient Minerals)


Skin brushing is easy to do, feels good, and supports your lymphatic system, kidneys, and liver. Skin brush in the morning before your shower and at night.

How to skin brush:

  • Use a dry brush (made for this purpose). My favorite by Yerba Prima, available on Amazon or local natural food store.

  • Always brush toward your heart with the flow of the lymphatic fluid.

  • Start with the soles of your feet, move up your legs using a circular motion.

  • Brush from fingertips to shoulders, then chest toward your heart in long strokes. Use small, gentle circular strokes in your armpits.

  • Move in a circular motion counterclockwise on your stomach to respect the direction of digestion and encourage detoxification.


Finally and most importantly, avoid triggers of stress in the mornings. Some of your stressors can be avoided just by waking up on time, doing 15 minutes of stretching and having everything packed and ready to go the night before. But also, be sure not to let the little things bother you in the morning and set the tone for the rest of the day. For example, don’t start a conversation about a sensitive topic with your spouse or child right before work or school. These discussions can wait. Consider other sources of stress and determine ways you can avoid them. If it’s traffic that stresses you out, maybe you can take a different route to work or leave at a different time. Beating the traffic is a great way to get to work faster and have a few extra minutes to collect your thoughts. Or perhaps you can get to work early and take a morning walk around the building. By thinking ahead and weeding out sources of stress, you can create a morning that’s as seamless as possible. A great morning is a golden ticket to a great day. Unfortunately, we often rush through our mornings and start our days off with too much stress. When stress builds up, it’s almost impossible to start the day with a positive attitude. Be sure to take time to collect your thoughts whether it’s while you walk, take a cold shower or have breakfast with the family. The goal is to approach each new day with a solid head on your shoulders, low stress and an optimistic attitude. This isn’t always easy to do, but it is one of the greatest things you can do for yourself.

In conclusion, we want to consider setting our alarm 15 minutes earlier, making time for morning exercise, boosting our energy with a cold shower or contrast showering, eating a healthy breakfast, experimenting with new schedules, night prepping for smooth mornings, skin brushing to improving the lymphatic system and avoiding and managing stress triggers.

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