The 20 Minute Daily Energy Boost

Is your morning one crazy rush, a little like a chicken with its head chopped off? Or do your arrive at work calm, centred and ready to tackle the day? “Start how you mean to go on,” as the saying goes, and this applies to getting your day too. If you’ve ever had a day when you “got out of the wrong side of the bed,” you’ll know how impactful this can be! The thing is, whether or not you’re consciously aware of it, you have a morning routine. And your morning routine “pre-paves” how the rest of your day goes. So, is your morning routine setting you up for having the kind of day that you’d like?

Be conscious of your morning routine and energise your day:

  1. Wake up early. Giving yourself enough time by waking up early alleviates any anxiety that arises when time is an issue. It also gives you a sense of control and so reduces stress. Stress is an important factor to manage because it has a significant impact on our health. If you need to, go to bed a little earlier the night before. Allowing yourself an additional thirty minutes in the morning will streamline your morning before work and also make it feel more leisurely and pleasant. But don’t panic! Simply wake up 5 minutes earlier each day for the next 6 days and by the end of the week, you’ll have an extra half hour with minimal effort.
  2. Meditate for a few minutes. Hit the snooze button when the alarm goes off and use the usual 9-minute snooze time for a short meditation session. Just breathe and pay conscious attention to your breath. If you find your mind wandering, just notice the thought and then let it go, as you bring your attention bring it back to your breath. By the end of your “snooze”, you’ll be relaxed, calm and your cells will also be energised with oxygen.
  3. Have a large glass of lemon water. Everyone needs to rehydrate after a night’s sleep. We lose water through our breath while we are sleeping and we’re not drinking during this period either, which means that we’re dehydrated when we awaken. Grab yourself a large glass of water with the juice of a lemon, before doing anything else. It will “wake up” your body and encourage it to cleanse. And then, make it a habit to drink water regularly throughout the day. In fact, anytime you’re feeling sluggish or tired throughout the day, it’s likely that your body needs water; a glass of water will frequently help. Keeping a bottle of water at your desk is a great way to keep hydrated throughout. Your body will thank you for it and your skin will look better too.
  4. Move for 5 minutes. Five minutes might not seem like much, but it’s enough time to get your heart rate up and become more alert. Walk up and down the stairs a few times or march in place. If you have a treadmill, use it. You’re just trying to move and warm your body. Or a few easy jumping jacks or marching on the spot. This is not about strenuous activity but about moderate movement to wake up your body and boost your energy. Have some fun with this!
  5. Recite affirmations. While in the shower, recite some affirmations to yourself. Whatever particular affirmations you use are entirely up to you, but make sure they are ones that make you feel great. Choose affirmations that will enhance your mood and put you in a place of well-being. Instead of worrying about work (or other matters), use the time to make yourself feel better. Here are a few suggestions:
  • Today, I choose to have a great day.
  • Wealth and abundance are all around me.
  • I deserve a healthy body and mind.
  1. Nourish yourself with a healthy breakfast. A good breakfast will keep your energy up and fuel your day. Eat within an hour of getting up and include protein, healthy fats and fibre in your breakfast, while skipping heavy and sugary carbs. A healthy morning meal often leads to a healthy lunch. Try different types of breakfast foods and determine which works the best for you.
  2. Take stock of the day’s tasks during your commute. Check your to-do list before heading out the door. On your commute to work, mentally review those tasks and consider the most effective strategy to get those responsibilities accomplished. Doing this enables you to feel in control about the day ahead. Plus here’s an additional tip: Imagine those tasks going smoothly and easily – it gets your mind into gear for working out exactly how to have that happen. Don’t underestimate the power of your mind.
  3. Listen to something that makes you feel good. For the last 10 minutes of your commute, listen to something that inspires and energizes you. It could be a podcast or it could be some music that gets you feeling upbeat. We all have a song that makes us feel like we can take on the world. One of my favourites is Matchbox Twenty’s “How Far We’ve Come.” What’s yours?

Most of this morning routine doesn’t take up any additional time. With just 20 minutes, you can enhance your morning and the rest of your day. Getting off to a good start is the best way to give your day an energy boost and have a great day to boot.

In what other ways could you add even more to your day?