Morning Routine: Redefine Your Day for Health and Wellness

Adam Luanghot April 20, 2017
Morning Routine: Redefine Your Day for Health and Wellness

Mornings aren’t for everyone. In fact, they’re not for most people. But for those who wake before the sun or even 15 minutes before they need to, it’s life changing.

You can’t just be a morning person. It’s all about changing your mindset and creating a day-to-day that feels good for you.

The world’s most influential people swear by a morning routine. Oprah says a morning routine is the space in your day where you can “create your best work and your best life.” Consistency is ultimately the only way to reap the benefits; entrepreneur Dan Martell never sways from his morning routine of “workout, green juice, matter what.”

Speaking of benefits, even the deepest of sleepers will be convinced to set that alarm 30 minutes earlier: increased productivity, improved concentration, lower stress levels, better memory.

It’s enough to say you will create a morning routine, but how? What does a good, healthy morning routine look like?

Here are five tips to help you create a healthy morning routine and redefine your day.

5 Tips for Creating a Healthy Morning Routine

1. Focus on your sleep

In order to create a morning routine, preparing for the next day is a non-negotiable. Don’t expect to be jumping out of bed, ready for a routined morning after a broken sleep,

So many of us fail to prioritise our sleep. We do things we know we shouldn’t and wake irritated, for the price of a few extra minutes scrolling Facebook before bed.

There’s a few simple rules (or rather, commandments) to a good night’s sleep that will have you fresh in the morning:

  • Forget digital devices 30 minutes prior to sleep.
  • Wear ear plugs and an eye mask to promote sleep and hormone balance.
  • Invest in comfy sleepwear to set the scene for an epic snooze

2. Sweat first

Get yourself into a pair of comfortable and stylish leggings and workout first thing in the morning. Make it part of your routine, and it’ll become second nature to head to the gym or go for a jog.

Sarah Wilson, Founder of IQuitSugar, starts her days with a sweat sesh'  and she says, it’s not as hard as you may think. If you prepare, you will naturally feel compelled to get the job done. She lives by two outfits as part of her exercise kit (shoes, sports bra, shorts, togs, goggles) and mixes up the style of exercise depending on the weather.

And as a bonus: if you do it first, the rest of the day is yours to enjoy (guilt-free!).

3. Stretch it out

Malasana pose near Bondi Beach, Sydney

Photo by @Roshi

Just as we neglect sleep, stretching our bodies before or after a workout is essential to living a healthy life. Ease any stress from the day before or a bad night’s sleep with an energising stretch session.

Whether you have just 10 minutes, 20 minutes or an hour, stretching in the morning is a great way to start your day and you can even do it from your bed.

Try these 30 second stretches to prime for a stress-free day:

  • Spinal Twist: a lower back stretch, lift your knee to your chest and move it over the opposite side of your body for a soothing extension.
  • Calf Stretch: jump up out of bed, hold on to the nearest surface (a wall or chair will work) and lean into the stretch, leaving your heels on the ground and legs straight.
  • The Hippie: with a heavy head, bend down and touch the ground. Bend each knee and hold for 15 seconds.

Want some more? Checkout our Top 5 Yoga Poses for Morning Motivation.

4. Be still

It only takes a moment each day to create transformational change in your life. So many of us are put off by the idea of meditation. So much so that we never even dare to try it or fail to make it part of our routine.

We’re too busy for meditation, yet as soon as we wake we’re scrolling Facebook, Instagram, Twitter, and we’re consumed by it throughout the day on our commute, at the coffee shop, during work, at lunchtime, before bed.

Next time you’re tempted to check your emails when your alarm goes off, take a moment. Find your stillness. Whether that’s five minutes or 20, a consistent morning meditation routine will redefine the way you live your days.

Meditation comes in many forms, and according to author of How to Live A Good Life, Jonathan Fields, starting with a five minute guided meditation is the best way to begin. “It will set up your day in a very different way. Over time, you’ll find the calming and focusing effect will increase,” says Jonathan.

Download a mediation app to help guide you through your new morning routine (all free via the iTunes App Store). Checkout Headspace to learn how to meditate in just 10 minutes a day or Calm for more guided meditations and achieving a calmer mind. 

Take some time out to be still

5. Mind dump

Ever heard of the simple act of Morning Pages? A term from artist Julia Cameron, Morning Pages is a ‘life hack’ that anyone can practice to prioritise, clarify and provoke the day’s thoughts.

Said to boost your productivity, every morning take out a notebook with lined paper and write out three pages about anything. Dump your thoughts on the page, and figure out where exactly you’re at for the day ahead.

Loved by Kristina Karlsson, Founder of stationery store Kikki.K, morning pages are her go-to while drinking a warm glass of water with lemon.

“I don’t worry about spelling mistakes or if it makes any sense,” she says. “I never read it again. I find it great to just get things out of my head.”

So now it’s up to you: your morning routine is yours. Whether it’s just a ritualised big glass of water when you wake or a 45 minute yoga workout, make it part of your day today and every day.

You may also like

How to Support your Skin and Body through your Period


How to Support your Skin and Body through your Period

For many people, the menstrual cycle comes and goes with minimal impact. But, for those who experience cramps, fluid retention, lack of energy, headaches and irritability, that time of the month can be a time they dread. And while feeling awful on the inside, let's not forget the external impact of hormonal changes on the skin. Before, during and after your period, it's common to experience skin dryness, irritation, excess oil, breakouts, acne and redness. These monthly changes can start as early as the teenage years and respond to hormonal fluctuations throughout adulthood, pregnancy and menopause. For many, hormonal skin is a life-long condition. You can identify a hormonal breakout as spots most commonly occur around the jawline, neck and chest area. Pimples are usually sore and nodular, cyst-like and pustular. While we've become conditioned to applying harsh topical treatments and heavy makeup to try and cover up hormonal breakouts, we encourage our community to embrace this time of the month and love the skin they're in. But, if hormonal breakouts are getting you down, as with most skin concerns, a holistic approach to hormonal skincare can help lessen the symptoms and make 'that time of the month' more bearable. We've teamed up with our friends at Biologi to share tips for supporting the body through your period.  Skin sequencing with active ingredients Get to know your cycle and adjust your regime to include phyto-actives that target redness and inflammation to soothe and calm the skin as you need them. While there's no such thing as a topical 'cure' for hormonal acne and breakouts, Biologi recommends to apply their Bd Luminosity Serum directly to hormonal breakouts as it's rich in tartaric acid, gallic acid and quercetin that work in synergy to reduce redness and inflammation and help calm inflamed skin. The tartaric acid in Davidson plum also works as a fully active, natural enzyme that breaks down dead skin cells and regulates oil flow to reduce blockages in the cells and minimise the appearance of breakouts. The week before your period is due, introduce Bg Defence Anti-Pollution Serum containing salicylic acid that can penetrate the pores and effectively keep them clear of oil that leads to breakouts. Working in synergy with niacinamide and vitamin C, the active ingredients can also help reduce redness and irritation. Get into a good sleeping pattern Sleep is one of the best medicines for irritated skin as this is the time when the skin respires, repairs and rejuvenates. Aim for six or more hours of unbroken sleep a night with light covers to avoid overheating. Our Boody sleepwear crafted in organically-grown bamboo is specifically designed to improve your sleep, including its ability to regulate your body temperature. Bamboo is thermoregulating- meaning you’ll feel cool in summer and warm in winter.  Don't squeeze spots We completely understand the temptation for 'just a little pick', but it's not just a myth that you shouldn't squeeze pimples! Not only can touching spots transfer bacteria to the healthy cells, but scarring can also occur making the problem longer-term than once a month. Pay attention to nutrition A healthy gut and a balanced endocrine system often go hand in hand. An imbalance in one may lead to an imbalance in the other. If you experience symptoms as a result of a bacterial imbalance caused by food intolerance or vitamin or mineral deficiency such as zinc, this can affect the production of essential hormones that can impact the skin. Consult with a dietician or naturopath to rule out any nutritional imbalances and advise on supplements to support the skin. Avoid sugar and alcohol While the body might be craving the sweet stuff at this time of the month, too much sugar or toxins can cause an inflammatory response that can leave the skin red, dull and irritated and directly lead to breakouts. Focus on consuming whole foods packed with nutrients and your skin will usually thank you for it. Support the skin barrier A healthy skin barrier can help reduce the impact of hormonal changes. Avoid over-exfoliating and keep the skin barrier hydrated and strong by applying antioxidants. Avoid hot showers and harsh products that can strip the skin's natural oils leaving the skin dry and tight. Reduce stress and #DoLess Too much stress increases cortisol release which can lead to breakouts. While there's often no way to avoid stress in our modern world, identify some stress management techniques such as meditation, yoga, deep breathing or just a relaxing bath. Feeling confident at 'that time of the month' can also help reduce stress, so take a look at the products you use to support yourself during your period. Here at Boody, we have proudly launched our Period and Leak-proof underwear campaign, #DoLess. For too long, we’ve seen an unrealistic portrait of people who menstruate and leak. Sometimes, especially when we’re in pain or feeling fragile, it’s okay to just be. Learn more about our campaign here.  Check out our range of period and leak-proof underwear, everyday underwear and sleepwear are the best for creating comfort in everyday life and at that time of your cycle.  Introduce regular LED to help minimise the breakout Blue LED treatments can help kill the bacteria that gather in the pores leading to breakouts. The LED can also reduce the activity in the sebaceous glands reducing oil production that can become blocked in the pores leading to breakouts. Hormonal skin is unavoidable for most people at some point in their life. As with all skin concerns, understanding specific triggers combined with applying active ingredients can help reduce the impact of hormonal acne and increase confidence during your period. To support hormonal skin with active ingredients, visit and learn more at Biologi today. For comfortable period and leak-proof underwear and bamboo sleepwear and bamboo loungewear, shop Boody now.   [email protected] Trustpilot

We're Turning Pink for Breast Cancer Awareness Month


We're Turning Pink for Breast Cancer Awareness Month

For the month of October, we're releasing a limited range of McGrath pink underwear styles, with 100 percent of the profits from each item going directly to the Mcgrath Foundation.  Shop our McGrath pink collection. 100% of profits go to the McGrath Foundation. Padded Shaper Crop Bra > Classic Bikini > Original Boxers >  Giving back is a core value for us. Being an underwear brand, we have a natural affinity with the McGrath Foundation but our connection also runs deeper - many reviews on our website are from people sharing their love for the natural softness, breathability and comfort of its bamboo bras following breast cancer-related surgeries.  In fact, bamboo is one of the most soothing fabrics to wear while recovering from surgery or having chemotherapy and radiation treatment. Bamboo is naturally antibacterial so it can be worn against the skin without risking infection, it wicks moisture away from the skin and absorbs excess perspiration (a side effect of cancer-related hormone treatments) and it is super soft and kind to even the most sensitive skin.  We're proud to support the McGrath Foundation, the Australian organisation funding McGrath Breast Care Nurses who provide every type of support from emotional to physical for individuals and their families experiencing breast cancer. 100% of profits go to the McGrath Foundation. SHOP NOW Note: This exclusive collection is available on our AU and NZ website's only.   

The History of International Women’s Day


The History of International Women’s Day

When is International Women’s Day? International Women’s Day (IWD) is celebrated around the world on the 8th of March. What is International Women’s Day? International Women’s Day is celebrated in many countries around the world. It is a day when all women are recognised for their achievements. International Women’s Day was first born out of labour movements at the turn of the twentieth century in North America and across Europe. Since those early days, International Women’s Day has grown in prominence and reach, touching women in every corner of the world. The growing international women’s movement has helped make International Women’s Day a central point for action including building support for women’s rights and their full participation in the economy, politics, community and in everyday life. History of International Women’s Day In 1910, Clara Zetkin, the leader of the Women’s Office for the Social Democratic Party in Germany tabled the idea of an International Women’s Day at the second International Conference of Working Women in Copenhagen. The proposal received unanimous support from over one hundred women representing 17 countries. The very first International Women’s Day was held the following year on March 19th. Meetings and protests were held across Europe, with the largest street demonstration attracting 30,000 women. In 1913, IWD was moved to March 8th and has been held on this day ever since. International Women’s Day in Australia Australia’s first International Women’s Day was held in 1928 in Sydney. Organised by the Militant Women’s Movement, women called for equal pay for equal work, an 8-hour working day for shop girls and paid leave. The next year the event spread to Brisbane. In 1931, annual marches were launched in both Sydney and Melbourne and both marches continue to be held today. International Women’s Day today International Women’s Day has become a time to reflect on progress, to call for change and to celebrate the courage and determination of the women who changed history, and those who will advance gender equality into the future. International Women’s Day is an occasion to review how far women have come in their struggle for equality, peace and development. It is also an opportunity to unite, network and mobilise for meaningful change. Did you know? In 1913, IWD was moved to March 8th and has been held on this day ever since. Russian women demanded — and gained — the right to vote in 1917 as a direct consequence of the March protests and after more than 40,000 women and men again took to the streets demanding universal suffrage. Suffragettes in the U.K. and their counterparts in the U.S. both looked to Russia as an example and held what they saw as the country’s progress and liberation of women up as a mirror to their own governments, warning that they were lagging behind. The earliest purported Women's Day observance, called "National Woman's Day", was held on February 28, 1909, in New York City IWD initially had no set date, though it was generally celebrated in late February or early March. Americans continued to observe "National Women's Day" on the last Sunday in February, while Russia observed International Women's Day for the first time in 1913, on the last Saturday in February The United Nations began celebrating International Women's Day in 1975, which had been proclaimed the International Women's Year. In 1977, the United Nations General Assembly invited member states to proclaim March 8 as an official UN holiday for women's rights and world peace. It has since been commemorated annually by the UN and much of the world, with each year's observance centred on a particular theme or issue within women's rights. Shop Women's Clothing.