Liz Earle’s morning routine for building healthy habits

‘The first half an hour (and the last couple of hours) of the day are the most important. The first 30 to 60 minutes after waking is the time that sets us up for the day ahead. Depending on how we use this time, it will empower us to feel stronger, calmer and more capable of facing whatever life is waiting to throw at us.

Even though I’m not naturally a morning person, I’ve come to realise that getting the day off to a good start is not just helpful, it’s absolutely fundamental. If you are a morning person, lucky you – the morning really is the best time. Some talk about ‘the power hour’, but if I’m honest, I don’t often have a full hour to spare (except perhaps on a Sunday morning or when on holiday) and I like my sleep far too much to get up before dawn, although that’s some-thing I’m working on . . . But I can grab 30 minutes, even on those days when the school run or an early train get me out of bed while it’s still dark.

Here are three rituals that always form a key part of the 30–60-minute morning routine that starts my day.

Journaling

I used to be a bit dismissive when it came to journaling. It’s something my daughters are very keen on and I’ve interviewed a number of therapists over the years who are big fans, but somehow it never really resonated with me. I’m happy to report that I have changed my mind! I don’t write lots of words, but do find that jotting down a few sentences and thoughts on how I feel first thing in the morning (and last thing at night) sets me up in a better way for the day ahead. I keep a pretty fabric-covered notebook beside my bed with a nice sharp pencil, and before my working day starts or I turn on my phone, this is what I write first thing:

• What I am grateful for and what would make the day look good for me.
• A few positive words of affirmation – the way I’m feeling about myself or how I’d like to be empowered to feel.
• A note of my weight and any other key metrics, such as pulse and blood pressure, I’m measuring out of interest. I especially do this when trialling new health hacks or ideas, to keep track of how my body is responding. I might add blood glucose levels or any other stats or vitals that some new app or gadget is suggesting I record.

I then leave space to make a note at the end of the day for the positive things that have happened, as well as anything that’s circling around in my mind, troubling me like some bothersome fly, before bedtime. These simple journal notes are a quick and easy health habit that take just a few moments but are surprisingly profound. I went away for a week’s holiday and forgot my journal – and was struck by how much I missed it.

The benefits of ‘grounding’

While getting outside to absorb those early-morning sunbeams, I also practise grounding. This is simply walking barefoot or lying skin-to-earth on the ground, preferably on grass. The premise is that the earth has an electromagnetic current that the body can tune into and benefit from. A convincing explanation is that connecting the body to the earth enables free electrons from its surface to transmit deep into the body, where they have an antioxidant and anti-inflammatory effect. If this all sounds a bit woo-woo, clinical studies show that grounding does improve wound-healing, possibly due to the earth’s negative charge (ions) having a positive effect on cells around the damaged skin. These healing electrons may also more generally impact our immune systems and overall health.

Grounding appears to improve sleep, regulate cortisol, reduce pain and reduce stress, as it shifts the autonomic nervous system (the fight-or-flight response) towards the parasympathetic (the quieter, rest-and-digest mode). Separated from the earth in everyday life by wearing synthetic-soled footwear, grounding may be one reason why we feel so much better on holiday, for example, when we’re more likely to go barefoot. Give grounding a go – it is easy and free to do.

Shower time

I jump in the shower, finishing with a minimum 60-second blast of icy cold water. This is a brilliant (free!) habit to get into for giving the body just the right amount of ‘stress’ to produce a useful cortisol spike. Yes, activating the hormone cortisol with a micro-stressor helps set us up for the day and supports the immune system, as long as it’s first thing, not at night – and no more than a small stress spike.

And that’s the first 30 minutes of the day done. No fancy equipment needed, no gym membership, totally portable, and can be done wherever you are, so again, no excuses.

If you’ve just read this and think ‘no way do I have time for all this!’ set your alarm for half an hour earlier and give it a go. Invest the first 30 minutes of each and every new day in YOU.

What you set in place during the first half hour of every day has the power to carry you through the following 23.5 hours (and the rest of your life). Or not. The choice is yours. My advice is simple, if you do nothing else, prioritise this. Set yourself up for success. It works.’

Extracted from A Better Second Half, published by Yellow Kite, available from all good booksellers now.

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