Morning Rituals for Waking Up Right and Prepping Nourishing Lunches

Fuel Your Days with a Thoughtful Wake Up and Prep Lunch Menu

Mornings set the tone for the whole day. Starting your day feeling rushed, stressed and unprepared often snowballs into frustration later on. Taking time in the morning to intentionally wake up and thoughtfully prep your lunch allows you to feel focused, energized and in control throughout the day.

Wake Up Routine

Waking up early enough gives you precious morning time to ease into the day. Having a consistent wake up routine signals your body to slowly come alive instead of jolting awake to alarms. Build in these strategies to tell your mind and body it's time to transition from sleep mode into full wake up mode.

Let Natural Light In

Open those blinds first thing! Natural sunlight and blue sky cues your circadian rhythm that the day has begun. Light signals your brain to stop producing sleep hormones. Getting sunlight right away suppresses melatonin to help you feel alert.

Hydrate

After a full night without fluids, hydration signals cells to wake up. Drink a full glass of water immediately upon getting out of bed. Hydrating helps regulate blood pressure and body temperature to feel refreshed.

Move Slowly

Avoid jumping out of bed and rushing around. Gently stretch muscles and slowly move to send blood flowing. Light yoga, foam rolling and walking calmly signals your body to ease into wake mode.

Breathe Deeply

Deep, focused breathing utilizes your diaphragm and stimulates the vagus nerve to promote alertness. Try some alternate nostril breathing or belly breaths to oxygenate and center your mind.

Morning Rituals To Prepare for The Day

After initially waking up, enjoy some daily rituals to set your intentions and prime yourself for a productive day ahead. Morning rituals can take many shapes based on your needs.

Move Your Body

Get your blood and endorphins flowing with exercise in the AM. Anything from yoga, pilates, cardio dance or lifting weights counts. Working out helps reduces anxiety, boosts focus and sets an active tone.

Practice Gratitude

Start your day grounded instead of rushing into always thinking ahead. Journal some things your grateful for or share aloud with a partner. Feeling appreciative first thing centers your mindset.

Try Light Therapy

Sitting by a sunrise-simulating lamp upon waking has benefits. Bright light therapy suppresses melatonin to feel alert while boosting mood with sunlight.

Listen To Uplifting Content

Fill your AM routine with positive podcasts, audiobooks or talks that inspire you. Try authors speaking about living intentional, organized or peaceful lives to soak in that mindset.

Get Creative

Express yourself first thing to tap into your passions. Try painting, playing music or writing in a journal about your goals and dreams. Creative outlets stimulate dopamine for drive.

Prep A Satisfying Lunch

Make time to thoughtfully prepare your lunch after getting ready instead of rushing out the door hungry. Packing wholesome foods you look forward to eating prevents mid day energy crashes or poor nutrition.

Focus On Satiating Foods

Aim for a filling lunch containing fiber, protein and healthy fats to stabilize energy. Things like veggie wraps, grain bowls with lean protein or lentil soups keep you full.

Hydrate Well

Avoid sugary drinks which lead to crashes. Pack plenty of water plus refreshing seltzer waters or antioxidant rich green teas give long lasting hydration.

Include Fresh Produce

Vibrant vegetables and fruits packed with vitamins replenish you. Try apple slices with nut butter, carrot sticks or mixed greens salads with seasonal veggies.

Add Healthy Carbs

Enjoy whole grain breads, wraps or crackers made from ancient grains, seed and sprouted versions to provide steady fuel. Pair with protein rich nuts, seeds or chickpeas for sustained energy.

Supplement With Superfoods

Boost your lunch with metabolism supporting superfoods like berries, leafy greens, avocado, sprouts or yogurt. Their antioxidants and nutrients amplify nutrition.

Prepare Ahead

Make big batches of quinoa or rice on your day off for quick grain bowls all week. Grill extra chicken breasts or prep veggie slices in advance too. Build lunch boxes from ready components.

Morning Mindset and Midday Motivation Tips

Beyond your physical wake up and lunch box prep routine, establishing the right mentality first thing fuels your afternoon productivity too. Start your AM grounded, inspired and focused.

Intention Setting

Instead of feeling anxious about everything ahead, set positive intentions. State aloud what you wish to accomplish, who you want to become or values to embody. Intentions manifest when focused on.

Affirmations

Combat negative chatter with spoken positive affirmations. Standing before the mirror stating things like I am organized, efficient and focused rewrites neural pathways. Repeating affirmations cements new beliefs for confidence.

Visualization

See your ideal day unfold successfully through visualization. Picture staying on task, being creative, engaged in meetings, and accomplishing goals you set. Mental imagery is powerful for achievement.

List Making

Feel in control of your heavy workload and long to-do lists by breaking things down. Making detailed yet achievable daily checklists with just 3-5 priority tasks lets you feel progress.

Schedule Breaks

Honor your needs by scheduling in breaks for snack time, quick walks or reading inspirational articles. Planning defined times for rest makes busy days feel relaxed.

AM Rituals To Try for Workday Success

Here are some energizing morning ideas and midday motivation tips for feeling your best all workday:

Wake Up

• See sunrise out window
• Drink lemon water
• Stretch gently
• Write gratitude list

Morning Ritual

• Foam roll tight muscles
• Listen to a podcast
• Walk outside briskly
• Affirm goals in mirror

Prep Lunch

• Make egg salad wrap
• Chop veggies
• Pack Greek yogurt
• Bring coconut water

Workday Mindset

• Set intentions
• Visualize succeeding
• Make detailed schedule
• Take deep breaths

Feel how beginning your day with slowing easing into wake mode, engaging in rituals that inspire and thoughtfully preparing lunch gives you strength to tackle workdays with positivity!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.