5 things to do before 8am

“Our body has natural rhythms that are in good flow when we rise with the sun. I’d recommend spending 20 minutes in the morning’s first sunlight every day.

So how can we use the first few hours of the day to the best advantage?

Exercise

Start the day by sitting still for five minutes, recommends Vancouver-born business coach Steve Richard Braithwaite (www.steverichardbraith waite.com). “You may wake up dreamy so you need the first five minutes still and quiet to move from sleep to awake and get your mind back into the moment,” says Steve, who now practises in the UK. “Whatever your age, some gentle mobilisation exercises for the joints such as the wrists, elbows, shoulders, neck and hips will get you set up for the day ahead. After that, you could do some more dynamic stretching, such as yoga postures or Pilates.

“Ten minutes is enough. If you want to do more exercise, such as a run, a walk or a swim, your joints will be warmed up. If you can exercise outside and get the benefits of fresh air and natural sunlight as well, so much the better.”

Staying focused and mindful will help prevent accidents or injury.

“We all know about taking the stairs instead of the elevator and getting off the train a stop early and walking part of the way, but if you work at a desk, why not stand up and do 20 squats, or park a block away from your office and walk?”

If there’s something you’ve been putting off, make a concerted effort to get it done first thing, says Arvind Devalia, author of Live the Life You Love (www.arvinddevalia.com/blog).

“It sounds odd,” says business coach Arvind, “but the theory is, if you tackle the worst thing first, your day will only get better!

“We overestimate how much time the task will take us and the job becomes overwhelming in our mind so we put it off indefinitely. Yet it’s still there, waiting to be done, and every time we think of it, we’re reminded of our shortcomings.

“Once you start, you’ll see results very quickly, which will give you more energy to carry on. Your new sense of accomplishment and confidence will replace those old feelings of dread and fear, and you’ll feel lighter and happier. A reward, such as a cup of tea, a walk or a massage will help you acknowledge that you’ve taken a big step forward.”

Breakfast well

The first meal of the day is the most important, says UK-based nutritionist Naomi Mead (www.food-first.co.uk).

“Our blood-sugar levels decrease through the night and they’re usually quite low first thing in a morning,” explains Naomi. “By eating a good nutritious breakfast within an hour of getting up, we get those levels back up and give the body fuel to get going!

“Having breakfast at home means we have control over what we eat, can make healthy choices and can sit and eat at a table, which is better for digestion. If we wait until we’re on our way to work, we may end up with coffee and a pastry on the move.”

Naomi says a largely carbohydrate breakfast – a slice of toast or a bowl of processed cereal – gives us an energy burst but it can lead to a dip mid-morning when we’ll crave sweet foods and carbohydrates.

Instead, she recommends that we eat a protein-based breakfast because protein works on our appetite hormones and keeps us feeling fuller for longer, making us less likely to snack between meals.

“Eggs are the perfect breakfast,” says Naomi. “They contain vitamin D for bone health, zinc for immunity and magnesium, which is a relaxant. They also help keep our hearts healthy. Other options include a smoothie made from fruit, chia seeds and flaxseeds, toast with nut butter or almond butter, smoked salmon or porridge sprinkled with cinnamon and seeds.”

For breakfast drinks, Naomi suggests green tea for its antioxidants or herbal teas such as ginger and fennel, which aid digestion. Tea is rich in calming L-theanine, an amino acid, while coffee contains antioxidants and boosts our metabolism.

Map out your day

If we just muddle through our day without a sense of direction, we’ll feel out of control. But when we start our day with an idea of what we want to achieve in the next 24 hours, we’ll feel organised and in the driving seat.

“Look at the jobs you have to do in your day,” says Arvind. “You may have a report to write for work, a few appointments to make or some jobs around your home. Go through your list and set aside a certain time in your day to do them. For example, allow two hours from 11am until lunch to write your report, or play with your three-year-old, or plan to do the cleaning at home for half an hour after your evening meal.

“If you know roughly when and where you’ll have lunch and dinner, and who you might spend your breaks with, you can slot other things in around them. Have some fun things in your schedule – set aside half an hour for a walk on the beach, or plan to see a movie with a friend. Look at your long-term goals and work backwards – that way, you’ll see what you need to do to get to where you want to be. For example, if you’re doing an 80km sponsored bike ride in four months’ time, you may need to start by cycling 10km today!”

Visualise your day

“If you have a blog post to write, visualise yourself sharing it on Facebook, and how you will feel when you get nice comments,” says Arvind.

“Once you can visualise these things, you’ll feel positive about the day ahead and your body will release endorphins – the feel-good hormones that make you happy and energised.