In previous posts, I wrote about the importance of focus, sleep, and listening. This time, I’d like to share some morning routines which will power children through the rest of their day. These habits are good for adults as well.
1. Do a morning workout
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Right after you wake up and get out of bed, put your sweatpants on and move! Doing short, intense cardio workouts first thing in the morning is a good habit. Lack of time is no excuse, since just 4 minutes of cardio can promote production of energy-boosting neurotransmitters in your brain.
BenefitsÂ
By working out in the morning, you’ll experience three main benefits: improved focus, more energy, and reduced stress. Let’s spend some more time on the last one.
When we exercise, our levels of cortisol, the stress hormone, decrease. We have the highest levels of this hormone in the morning because it helps us wake up. Elevated cortisol levels damage our health and lead to:
- Worse memory
- Reduced ability to think properly
- Poorer visual perception
- Reduced attention
These effects are especially not helpful for students. When children exercise as part of their morning habits, they can reduce stress and tackle their day.
It is crucial for your children to sweat during their AM workout. BDNF, a key protein that repairs neurons damaged by stress and promotes neurogenesis, is released when we sweat. Its properties help us think more effectively and process information. Dopamine is also released. This feel-good neurotransmitter makes us feel inspired and ready to face our day.
2. Go outside
After finish their morning workout, have your child walk the dog or drop by the store down the road. In the summer or on sunny days, you can serve breakfast on the patio. You may think sitting by a window is enough, but if you and your children step outside, you’ll get maximum exposure to sunlight. Since our circadian rhythms are set by light, being outside helps regulate sleep schedules as well.
Going outside also allows the receptors in your eyes to pick up light and signal the brain to produce serotonin. This neurotransmitter makes up feel happy and energized, offering a natural pick-me-up for a great start to your child’s day. Â
3. Make the first hour of the day a tech-free timeÂ
Since even kids in elementary school have their own phones, computers, and tablets nowadays, it is particularly important to encourage them not to pick up their phone first thing in the morning. Research has demonstrated a link between constantly checking our devices and poorer mental health. This is especially true for children and teens since they are still finding themselves. Scrolling through Instagram feeds and watching YouTube videos can lead to a feeling of inferiority from comparing ourselves to others. If we do this right after we wake up, we’ll likely start the day feeling down or even depressed. This may carry on for the rest of the day.
Encourage your child to start their day without checking or using electronic devices. Instead, you can have them plan their day by listing out what they’d like to accomplish. This can help children develop good decision-making skills and be more productive. Many successful people make sure to start their morning on the right foot since this sets the tone for the rest of their day.
There are also many device-free activities your children (and you as well!) can try, from drawing to reading a book.
Conclusion: Morning Habits for Children’s Success
Cultivating helpful morning habits for your children is key. How we start the day often shapes how the rest of our day goes, so make sure to try exercising, stepping outside, and doing something tech-free. Of course, make sure to adopt these habits yourself because your children learn from the behaviours you model.
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