12 Minute Morning Routine To Decrease Stress

How to Promote Physical, Emotional and Mental Health in 12 Minutes or Less

Our bodies are designed to handle stress, and going through bouts of it, is a completely normal and beneficial physiologic response.

If I’m being chased by a tiger, I’d much rather my body ramp up and kick into fight or flight mode, than decide to kick back and take a load off!

Wouldn’t you?

The problem comes, however, when our bodies remain in this ramped up state for a prolonged period of time.

You see, we were never meant to stay in that stressed state for an extended amount of time, and while our bodies are incredible and can adapt to all sorts of environments and stressors, they can’t stay in that state forever without suffering and developing lasting health consequences.

In today’s hustle and bustle, “GO, GO, GO” society, prolonged stress is becoming more and more commonplace and it’s taking a toll on our health and quality of life. We’re pushing our bodies and minds hard and then not taking the necessary time to rest, recover, heal and reset.

Check out this quick 12 minute morning routine to decrease the physical, mental and emotional stress on your body, and help promote health for your entire day.

Start your day with a warm glass of pure, fresh lemon water

  • Drinking a glass of water first thing in the morning will awaken your body and hydrate your cells. Staying hydrated (drinking at least half your body weight in oz. of water each day) is one of the best things you can do for your overall health.
  • Adding fresh lemon into your water is a great way to detox, cleanse and prep your body for healthy digestion and function.
  • Drinking warm water, rather than cold water, is easier for your body to process and is a great way to start your day.

Take a few deep breaths and spend about 5 minutes stretching and warming up your body for the day

  • Stretching and staying flexible is extremely important to our health and our bodies especially as we age.
  • Taking a few minutes each morning to get your body moving, warmed up and to take a mental inventory of how your body is moving, if you have any areas of tightness/ areas of concern, is a great way to ground yourself and prep your body for your day ahead.

Wash your face with cool water

  • Washing your face is not only incredibly important for the health and wellbeing of your skin (the largest organ in your body,) but it’s also a great way to awaken your body and start fresh for your day.
  • Using cool water, rather than warm, decreases any inflammation to your skin and brings a more balanced and fresh complexion.

Think about 3 things that you’re especially thankful for

  • Even better jot them down.
  • Taking note of what you are grateful for is so important and beneficial in creating a positive mindset and a healthy mood.
  • The more energy we place into positivity, the more joy and happiness comes our way. Likewise, the more we dwell on the negative, the more “ugh” we feel.

Write down your top 3 priorities for the day

  • We all have unending “To Do” lists but working off that long list daily isn’t good for our brain or our overall health. This is because no matter how productive our day is, we’ll still will feel like we have a million things to do and can never get enough done…thats exhausting and stressful to our brain!
  • Remember you’re human and taking time for your health (physical, mental and emotional) is vital to your wellbeing.
  • Use your long, never ending “To Do” list to pick your top 3 tasks and priorities for the day. Complete these first and then if you still have time you can complete “Bonus” tasks from your ongoing list, because you’re such a rock star! However, even if you only complete those top 3 tasks for the day, you can rest easy at nigh knowing you still had a very successful and productive day.

Remember, taking time for yourself and your health is essential to your ability to care for others. Your body can only last so long in a stressful state before your health begins to pay a price for it.

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