The way you start your morning can have a profound impact on the rest of your day. Establishing healthy morning habits not only sets a positive tone but also contributes to your overall well-being. By incorporating simple routines into your morning, you can boost your physical, mental, and emotional health. Here are some healthy morning habits that can help you kickstart your day.

1. Wake Up Early

Early risers often report feeling more productive and in control of their day. Mornings are notoriously plagued by a long list of tasks and not enough time. By waking up earlier, you can start your day with successful completion of your tasks and avoid the unpleasantness of a perpetually rushed morning routine.

2. Go to bed timely

While this is clearly not a morning habit, successful mornings start with a timely bedtime. If a morning goal is waking up early and hitting the ground running, going to bed timely is the catalyst. The final leg of the day is often the least productive: evening TV, scrolling, decompressing from the day. While these behaviors might be justified by working hard all day, your time is best spent getting to bed timely and using those minutes (or hours) in the morning being more productive. Besides, getting quality sleep > resting on the couch.

3. Hydrate Your Body

After hours of sleep (and not drinking anything since the prior evening), our bodies need water! Finishing a full glass of water within 10 minutes of waking up gives us a headstart on hydration. This can impact everything from cognitive function to effective bowel movements. It can help improve digestion, lubricate joints, boost energy and decrease headache frequency.

4. Get Outside

Within the first hour of being awake, get outside for at least 5-10 minutes. The exposure to sunlight (even when cloudy) stimulates a healthy increase in cortisol that increases alertness and focus. If you get up before the sun does, turn on all the lights as soon as you get up in order to kick start that same process.

5. Plan Your Day

Take five minutes to outline your goals and prioritize tasks for the day. This can help reduce stress and enhance productivity by providing a clear direction for your day.

6. Eat a Healthy Breakfast

A balanced breakfast fuels your body and brain. Think protein first, then fresh fruits or vegetables next. Carbs aren't bad as they help provide sustained energy and promote mental clarity. Just try to avoid processed foods and opt for whole grains instead. Pay attention when preparing and eating your food. Look to control the balance of macronutrients and portion size. This mindfulness can carry over to meals later in the day.

7. Exercise

Physical exertion in the morning accomplishes three things:

• It clears adenosine, the chemical in our brains that causes the groggy feeling in the morning (and the sleepy feeling in the evening). That's why exercise feels like it wakes us up - it does chemically. And this awake feeling is long lasting, unlike coffee's similar but more temporary effects. 

• Morning exercise raises our core temperature, signaling the start of the day to the brain and body. That warmth also allows for easier movement, and less stiffness means more willingness to move during the day.

• Most importantly, it crosses exercise off of our list early in the day. Exercise is important for our health and can directly impact success. Leaving it until later in the day means potentially missing out entirely when the day gets away from us.

Incorporating these healthy morning habits into your daily routine can set the stage for a more productive, positive and healthy day. While it may take some time to establish these habits, the long-term benefits for your physical and mental health are well worth the effort. Remember that consistency is key, and with time, these habits can become an integral part of your morning ritual, leading to a happier and healthier life.