7 positive habits to start your day

Starting your day with a positive mindset can set the tone for how you handle challenges, interact with others, and take care of yourself throughout the day. Whereas, a damp mood is always dependent on how you begin your day. Beginning your day with perfect habits can help you navigate through the challenges that come your way. Here’s a guide on how to create mindful mornings that help cultivate a positive outlook.

1. Wake up gently

Avoid rushing: Set your alarm a little earlier to give yourself time to wake up calmly. Use a gentle alarm tone or a sunrise alarm clock to ease into your morning.

Stretch: Before getting out of bed, do some light stretching to wake up your body and mind. This helps improve circulation and releases tension from sleep.

2. Practice gratitude

Gratitude journal: According to Eshanka Wahi, culinary nutrition and holistic wellness coach, founder of eat clean with Eshanka, “Spend a few minutes writing down three things you’re grateful for. Focusing on positive aspects of your life can shift your mindset and prepare you for a good day .

Gratitude meditation: “If journaling isn't your style, you can practice a brief gratitude meditation. Close your eyes, take deep breaths, and mentally list things you're thankful for,” she adds.

3. Mindful breathing

Breathing exercises: Begin your day with a simple breathing exercise. Inhale deeply through your nose, hold for a few seconds, and exhale slowly. This helps center your mind and reduce any lingering anxiety.

Morning meditation: A short meditation session, even 5-10 minutes, can help clear your mind and set a calm, focused tone for the day. Focus on your breath or use a guided meditation app.



4. Set positive intentions

Daily affirmations: Start your day with affirmations. These are positive statements about yourself or the day ahead, such as "I am capable of handling whatever comes my way," or "Today, I choose to be happy and productive."

Visualize success: Take a moment to visualize a successful and positive day. Imagine yourself accomplishing your goals and handling challenges with ease.

5. Hydrate and nourish

Chia seed water or lemon water: Begin your day with a glass of water, possibly with chia seeds or lemon. Hydrating first thing in the morning kick starts your metabolism and flushes out toxins.

Mindful breakfast: Eat a nutritious breakfast that fuels your body and mind. Avoid distractions like TV or your phone and focus on savoring your meal.

6. Move your body
Morning exercise: Engage in light physical activity, whether it’s a short walk, yoga, or a quick workout. Physical movement helps release endorphins, which boost your mood and energy levels.

Sunlight exposure

If possible, spend a few minutes outside in the morning sun. Natural light helps regulate your circadian rhythm and can improve your mood.
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According to Dr. Shuchi Sharma, chief dietician, Sahyadri Super Speciality Hospital, Nagar road, Pune, "Sunlight is essential for human health and well-being in many ways. Like generating the production of vitamin D, supporting bone health, lowering blood pressure & promoting good mental health. Serotonin is associated with boosting moods and helping a person feel calm and focused. At night, darker lighting triggers the brain to make another hormone called melatonin . Low levels of serotonin are associated with a higher risk of major depression with seasonal pattern (seasonal affective disorder). This is a form of depression triggered by the changing seasons.”

No screen time

Stay away from screens for at least 1 hour after waking up. Give yourself time to be present and focus on your own thoughts and intentions before diving into the digital world.