5 easy ways to jumpstart your morning routine

jump start your morning in 5 steps

The way your morning starts sets the tone for the rest of your day. By incorporating just some small changes, you can enhance your energy, focus, and overall well-being. At Tonics of Boho, we want to give you 5 easy steps to make a morning routine so you can be set up for success.

hydrate!

Our body craves hydration to kick-start its systems. Just drinking an 8 oz glass of water first thing in the morning will rehydrate and flush out toxins from the previous day. To go even further, try adding our Original Jamu, a turmeric-ginger-based drink packed with anti-inflammatory and immune-boosting properties. Turmeric and ginger aid digestion and support our overall well-being, making sure we're giving our body the perfect start for the day [1].

Studies show that turmeric has powerful antioxidant properties that may help reduce inflammation. This is a great benefit to add after a night of rest when the body is in recovery phase [2].

get moving!

Adding physical activity in the morning has been proven to improve our focus, boost our mood, and increase energy levels [4]. It can be a short yoga routine (15 mins), a light walk, or just doing some quick stretches. Moving your body releases endorphins that greatly aid in mental clarity and mood. If you're running late or pressed for time, just doing a five-minute stretching session can make a significant difference. This will also help improve circulation, which in turn enhances brain function and reduces stress [5]. It's a win-win, so get moving!

eat!

What we consume in the morning plays a crucial role in your energy levels and mental awareness. Go for a breakfast that includes proteins, some healthy fats, and of course, fiber. A great option is a smoothie bowl with chia seeds and a side of Tonics of Boho's Pineapple Jamu, which adds a refreshing twist with its hydrating and immune-boosting ingredients like coconut water and turmeric [6].

Coconut water is rich in electrolytes and helps keep us hydrated. According to recent studies, maintaining hydration and a balanced electrolyte level in the morning greatly aids in improved mental focus and reduces fatigue throughout the day [7].

mindfulness!

Get off your phone and set aside a few minutes of mindfulness into your morning routine. Research shows that mindfulness practices such as meditation can help reduce stress, improve focus levels, and boost overall mental health [8]. You don't have to go full Buddha to start. Start small, with five minutes of focused breathing or guided meditation.

own the day, don’t let it own you!

Planning your day starts with a clear mindset on what you want to accomplish. Spend 15 minutes in the morning to reflect and set your goals for the day. Writing down your intentions and what you want to accomplish can help with productivity and reduce anxiety [9]. It's about aligning your mental clarity with actionable steps to achieve your goals, a technique that ensures you stay focused on the priorities you set for the day.

This small morning habit can not only reduce stress but also increase your chances of achieving your goals, as it encourages you to stay accountable to your plans [10].

conclusion

Wake up earlier; mornings don’t need to be rushed. By adding these five simple practices, you can own the day and not have the day run you. Remember, this won’t happen overnight, but consistency is key—start small, make one change at a time, and gradually build a morning routine that leaves you feeling refreshed and ready to take on the world.

disclaimer

This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.

references

• [1] Hydration and its Effects on Digestion, Journal of Health and Nutrition, 2023.
• [2] The Antioxidant Properties of Turmeric, Medical News Today, 2022.
• [3] Ginger's Role in Digestion and Nausea Relief, National Institutes of Health, 2023.
• [4] The Benefits of Morning Exercise, Mayo Clinic, 2021.
• [5] Stretching for Better Circulation and Focus, American Heart Association, 2022.
• [6] Hydration and Electrolyte Balance for Mental Clarity, Nutrition Science Quarterly, 2023.
• [7] The Power of Coconut Water in Hydration, Harvard Health, 2021.
• [8] Mindfulness Practices to Reduce Stress, National Alliance on Mental Illness, 2022.
• [9] How Daily Intentions Can Reduce Anxiety, Psychology Today, 2023.
• [10] Goal Setting and Accountability, University of Pennsylvania, 2023.