Become a morning person in 30 minutes?
Before you roll out of bed and make a beeline to your coffee maker, consider this: Drinking too much coffee a day can lead to migraines, headaches, upset stomach, fast heartbeat and muscle tremors. It may be good practice to start consuming coffee later in the day.
“Drinking large amounts of caffeinated beverages can carry a lot of side effects, so the very temporary energy boost you might gain may not be worth the potential risks,” says Dr. Latifah Sabree, a family practice physician at Advocate Trinity Hospital in Chicago. And because several conditions—including acid reflux, restless leg syndrome and rosacea—can be aggravated by caffeine, Dr. Sabree warns: “If you have certain health problems, you should definitely avoid caffeine.”
It is possible to face the crack of dawn – and feel happy about it – without a jolt from your beloved java. Try this fast and easy routine every day and become a morning person in less than 30 minutes:
| Time to complete | Activity |
| 3 minutes | Make your bed: When the alarm sounds, put your feet on the floor and get up. Instead of snoozing, smooth out your sheets, arrange your pillows and place a small dark chocolate square on the bed—just like hotel room service. Making your bed starts your day with the satisfaction of a small accomplishment. Plus, you’ll be able to look forward to ending your day with a sweet treat and a crisp, clean bed.
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| 2 minutes | Drink some water. After a full night’s rest, it’s a good idea to rehydrate. Whether it’s cold, room temperature or piping hot with lemon, drinking a serving of water when rising will wake you up from the inside out. Water aids digestion and revs up metabolism. It can also help you look bright-eyed and younger.
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| 5 minutes | Set your intentions: Before stepping out into the world, many successful people take a few moments to think about what they want to accomplish during the day. This simple meditative exercise can help you find creative solutions to the day’s challenges and feel more excited about addressing them.
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| 4 minutes | Dance. Put on your headphones and dance to your favorite upbeat song. The idea is to move vigorously for the duration of the song without stopping. By the final note, you should feel a burst of energy and have the first smile of the day on your face.
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| 5 minutes | Read something: Reading is more than a relaxing way to fall asleep. It can wake you up, too. The benefits of reading are plenty, especially if your material expands your knowledge. Instead of catching up on social media, dedicate a few morning minutes to learning something new. Newspaper articles, blog posts and joke books can all provide information you’ll look forward to sharing throughout the day. |
| 10 minutes | Eat breakfast. Sure, you can grab something on the way to work. But preparing your own breakfast gives you the chance to do something nice for yourself before you start trying to please others. Plus, this step could help you save a few coins. |
| Total Time: 29 minutes! | |
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About the Author
Cassie Richardson, health enews contributor, is regional coordinator on the Public Affairs team for Advocate Health Care and Aurora Health Care. She has more than 10 years of experience in health care communications, marketing, media and public relations. Cassie is a fan of musical theater and movies. When she’s not spreading the word about health and wellness advancements, she enjoys writing fiction.
I don’t work and don’t have much motivation to get up. This approach would not work for me. Also I don’t go to sleep until midight.
If you’re trying to lose weight (as well as become a morning person), you might want to skip the last part, the making breakfast part, and wait until lunchtime to actually break your fast, because you will lose a ton of weight. It’s a trick called Intermittant Fasting. Of course, don’t eat more to make up for it.
Love this timeline! Don’t know if it works until you try it! Thanks for the positive approach to each new day!
Yes! I swear by intermittent fasting! My eating window is between noon-8pm. I have IBS and acid reflux and found intermittent fasting has definitely helped decrease the severity of my symptoms. It works for me!