General Health Tips@ Reward Me

Start the Day Right in the Morning

A series of smart and simple steps can get you off on the right foot for a productive day

Some days we seem to wake up on the wrong side of the bed. Everything goes wrong. But by creating a new morning routine, we can turn it all around.

Are your mornings a mad rush to beat the clock? Is it always a challenge to get the kids ready for school on time and not arrive late to work? Is the house chaotic—gulping down breakfast or skipping it, hurrying to get dressed, forgetting homework and losing keys? A domino effect happens with one problem after the other making things worse. Running behind schedule doesn’t bode well for the rest of the day.

Imagine: Instead of pandemonium every morning, what if you created a pleasant and peaceful atmosphere in the home? With that positive attitude, you could get the most out of your day and present a great role model for your children at the same time. They would benefit from the cheerful mood, learn skills on how important this outlook is and set their day off to a great start, too. It is important to set the tone for your children so they might carry this experience throughout their life.

Just as a nighttime ritual for you and your children can help encourage sound sleep, the following steps in a morning routine can make your waking hours worthwhile:

1. Waken a Little Earlier

The bedlam begins when you drag out of bed. Skip the snooze button. It doesn’t actually offer you an extra 15 minutes of sleep, it only gives you a false sense of extra zzzz's. You actually sleep lightly, knowing in the back of your mind that you will be interrupted again with another alarm buzz. And it comes too soon. Instead, set your clock 15 minutes earlier. You’ll appreciate the extra wiggle room.

Time is elusive and in short supply these days. It’s common to feel that 24 aren’t enough hours in the day to get everything done. It may seem impossible to catch up—so prioritize and eliminate unnecessary tasks. For instance, if you need to read email in the morning, wait for an hour or two to respond, unless it’s critical. Effective time management means setting priorities and organizing tasks on a practical need-to-do basis. Use a timer and see how long tasks take or give yourself a time deadline. Reduce stress by saving time.

2. Get a Little Exercise

Do your children wake up tired and grumpy? When you ask them to “rise and shine,” show them how! Take just 15 seconds to stretch your arms out. When they climb out of bed, invite them to join you for some yoga stretching. Touch your toes and reach for the ceiling. Maybe do a sun salute together to warm up every muscle. Start with one minute and work up to five. Moving the muscles gets the blood flowing and deep breathing will provide a nice hit of oxygen. End the mini-exercise regimen with a set of jumping jacks to sneak some cardio fitness in. With the heart pumping, the body will be revved up for the day.

3. Eat well


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Prepare a few different healthy breakfast ideas in advance so you’re not dashing to cook and eat. Keep it simple, quick and light but well-balanced and nutritious. Breakfast is a great source of fuel throughout the day, so don’t skip it.

  • Oatmeal, muesli, farina or quinoa with dried fruit
  • Yogurt, granola and fruit parfait
  • Breakfast pizza, taco or wraps with egg and ham or salmon

Instead of relying on sugary cereals, pastries and fruit juices, opt for real whole fruit as the source of sugar and multi-grains for the starchy carbs. This way energy can be sustained until lunchtime. Enjoy eating together and chat about what they’re looking forward to during the day. Always include water to rehydrate from the night.

Also, enlist your child’s participation with tasks they can easily do. Let them know in advance what role they will play—chef, waiter or table busser. The same applies to packing lunch, from healthy choices to engaging their assistance.

4. Play Sweet Music

Put the good into “good morning!” with some fun upbeat music in the background. It will put a bounce in your step and inspire a little dancing while making the bed or cooking up breakfast. You’ll be less like to say, “Hurry up!” The pace of the music will keep everyone moving along and happy. Singing along to a great song can put a smile on your face.

5. Prepare with a Checklist

A little preparation will take the panic out of the morning ritual. From picking an outfit to wear the night before to knowing what to eat allows room for your child’s whim. To reduce the morning commotion, post a checklist with everything to do before leaving the house in the morning. This can be organized with names of who helps with what. If you take a minute to review the checklist, especially those items we forget about, you will all feel less frazzled and the day will go more smoothly.

  • Make bed
  • Brush teeth
  • Backpack: homework
  • Lunchbox
  • Check calendar for after-school activities
  • Anything else?
  • Don’t forget the hugs!

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its ok for the tips.

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very usefully for me

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Very nice and useful product.

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