THE BLOG

Happiness And Health Is Only 20 Minutes Away

05/04/2017 14:32 BST | Updated 05/04/2017 14:32 BST

Here's the deal. Nearly every day we tell ourselves we are going to exercise more, eat more vegetables, and hit some life goals. The problem is life has a tendency to throw a spanner or two in the works.

Before you know it another week has past with the excuse of not having enough time hanging over us and playing on repeat until we find ourselves more tired, miserable and overweight than before.

I get it, not everyone works in a gym. With the plethora of commitments most of us have, from looking after the kids to meeting deadlines at work, it can often be hard to fit in any exercise (or time for yourself) at all!

However, by not looking after yourself you are letting both yourself and your family down. No one wants a sub par version of you, where you are constantly tired, stressed, deprived of sleep, battling brain fog and not to mention riding the energy roller coaster that results from not exercising and/or eating right.

If this sounds familiar, here's a simple solution. By carving out just 20 minutes a day to create a morning routine, you can make a profound improvement to your life. Not only will you look great when the time comes to dust off the summer wardrobe, you will have a hell of a lot more energy, enjoy better quality sleep and be far happier in general.

Follow this simple 20-minute morning routine to get back on the right path:

1. Make your bed - three minutes

Sounds simple, but making your bed in the morning really does set you up for success. It instantly creates a feeling of accomplishment and control. If you can succeed in the first task of the day you are far more likely to complete the rest of your tasks. Small habits like this lead to other more impactful habits, like more exercise and improved nutrition.

2. Drink a glass of water with a fresh lemon upon waking - one minute

After 7-8 hours sleep (if you're lucky) you will wake up partially dehydrated - not the best start to the day. A large glass of cold water will not only help rehydrate you, it will jumpstart your metabolism, improve brain function, help you feel fuller for longer and improve just about every other bodily function. Adding fresh lemon will give you a Vitamin C hit, reduce inflammation, aid digestion, improve skin quality and nourish the brain and nerve cells.

3. Exercise - six minutes (or longer if you have time)

Upon waking it's great to fire up your nervous system, get the heart and lungs pumping and dust off some cobwebs. A short workout will also help kick start your metabolism and burn off some extra calories before the day has even started. Keep it short and simple, otherwise you are likely to skip it. Try something like this:

• 20 body weight squats

• 20 press ups

• Front plank for one minute

• High knee jog on the spot for one minute.

If you've got time, repeat the circuit three times. Remember, we are not looking to craft a perfect workout, just get the heart and lungs working. Small wins lead to big results.

4. Review your goals - three minutes

If you don't have any goals, you need some. Writing a list of goals doesn't need to be an arduous task. Simply reminding yourself of your long-term aims helps you to focus on what's important and drowns out the noise we are faced with all day everyday.

5. Plan your day - five minutes

Without a schedule it can become all too easy to drift through the day without actually achieving anything. It's useful to remind yourself that everything seems urgent but not everything is important. Pick three important tasks to complete throughout the day, with the most difficult at the top of the list. As you tick them off your to do list, you will feel a huge sense of achievement and drive to crack on with the next task.

6. Breathe - two minutes

I'm a huge fan of meditation, but don't always manage to create enough time for it. A simple, more manageable version is to spend a couple of minutes sat in a comfortable position and focus on your breathing. I use the five-second box technique:

• Inhale to the count of five

• Hold your breath for five seconds

• Exhale to the count of five

• Stay exhaled for five seconds

• Repeat for two minutes. Try to stay mindful of your breathing for the full two minutes. Letting thoughts come and go is a natural part of the process, just let it happen!

A morning routine doesn't necessarily mean you need to be up at 4:00 am. It means you need to set aside a little bit of extra time every day for yourself. You deserve that much.

The key here is to keep your morning routine short and manageable. That way you will come to enjoy waking up and setting yourself up for the day. This simple set of small wins will make a profound difference to your life, and become a habit worth keeping.