morning habits

7 things to do before 7 AM in the morning to improve quality of your life

What you do in first couple of hours after you wake up in the morning is a firm indicator of not only the quality of the day you’re going to have but by extension, the quality of your entire life. It’s important to have a mindful routine and morning rituals in place to make sure your mind , body and soul are happy right from the moment your day starts. Committing to a few positive morning habits everyday can enormously change your life in just about every way that you can think of. Studies show that using early morning routines improve your ability to take action and change a situation to your advantage, among other benefits.

Why before 7 AM in the morning ?

Why before 7 AM?  What if you practice the routine at some other time? Well these questions are bound to come. But, there are logics behind choosing the early morning time frame. Let us understand those points first.

  • For exercise, morning walk, jogging and pranayam early morning time is considered best scientifically, as during early morning time, there is less air pollution and the oxygen quality is better; compared to other times of the day. Oxygen plays a critical role for our body cells and brain.
  • Spiritually, time before 7 AM is considered to have more positive energy. At this time most of the people sleep including negative people (negative energy spreader). This helps in meditation and spiritual practices which helps in improving mental health.
  • Less noise and disturbances during this time helps in mindfulness (living in the present moment)
  • There is a saying – ” Well begin is the half done”. If, you begin your day  with good things, which improve you overall physical and mental health, your remaining day is bound to be positive and successful.
  • Planning you day before 7 AM in the morning gives the direction towards achieving your goals.
  • During this time there are less distractions like phone calls, social media notifications,

Here is list of 7 things to do before 7 AM in the morning to improve quality of your life. These positive morning routine habits will not only improve your physical fitness; will also enhance your mental wellness.

Morning Routine #1 – Early to bed and early to Rise…

Early to bed and early to rise, makes a man healthy, wealthy and wise” ~ Benjamin Franklin

First most important ritual is to rise early in the morning. Choose a time to get up and tell yourself that snooze button of your alarm clock isn’t even an option. When you do it for quite some time, you won’t need even alarm clock; your biological clock will ensure that you get up at the chosen time.

When I say get up early in the morning does not mean at the cost of sleep. You have to ensure previous night you had gone for sleep early and had enough sleep during night. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. Despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep.

The practical advantages of waking up early are obvious. You will have more time for all other morning rituals, which we are going to discuss next. So, rising early can be seen as a foundation for all the other morning rituals.
Benjamin Franklin Quotes

Morning Routine #2 – Stay away from your smartphone

It seems that smartphones has some invisible adhesive and most of us are glued to our smartphones. For many smartphone owners, checking their phones is among the first things they do every morning. A survey says 61 % people check their smartphones within 5 minutes of waking up . You should stay away from your smartphone in the morning. If you start using your mobile phone immediately just after you wake up, it can hijack your morning routine.

Not only this, when you check your phone immediately just after you wake up , you’re being bombarded with notifications of social media apps, new emails, to-dos, messages, and other stimuli that often creates a feeling of anxiety and stress.

Turn off your phone notification or put it on silent mode. You need to start your day calmly.

Morning Routine #3 – Gratitude

Feeling grateful and appreciating the little signs and moments of joy happening in your life is probably one of the most overlooked and underestimated rituals. Feeling thankful is undoubtedly an immensely empowering ritual to begin your day. Start your day, by being thankful for those positive things that happened on the previous day or throughout the last week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected friend, to whom you met in the grocery market after a long time, traffic free road when you were coming back to home, visit from a friend or relative at home, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Above all be grateful for being alive.

Do it every morning and see the magic; how does it take your brain from the state of lacking to state of abundance. The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivism by shedding light on those awesome things, small or big, that grace your every day living.

7 AM in morning routines

Morning Routine #4 – Meditation

Meditation is one of the best morning rituals. If you practice it consistently, it will turn miracles for you. It has been an age-old, tested and proven technique to calm your mind. Just twenty minutes of morning mindful meditation session will set the tone for the day. Keeping you focused, optimistic and at peace. Your perspective will become broad and balanced. It’s an effective remedy to deal with the stresses of daily life. You will also find yourself opting for healthier food choices. The other advantages are shrugging off the previous day’s tensions and sleeping soundly at night.

Morning Routine #5 – Plan your day

Planning your day in the morning will help you to set your daily goals. When you plan out your day as carefully as possible, your chances of successfully accomplishing your goals are high. Daily goal setting is an integral part of any successful routine; because it allows us to weigh and analyze just where you stand on a day-to-day basis. Since it’s easy to lose sight of your long-term goals, especially when dealing with the millions of distractions in your life, daily goal setting allows us to stay on track and on point.

I like to set my daily goals just after my mindfulness practice, because the added calm and clarity helps me to set effective and specific goals. Spending 20 minutes a day on mindfulness subtly changes the way you plan everything.

Morning Routine #6 – Exercise / Yoga

You should exercise / work out for at least 30 minutes every morning. Whether it’s a quick run, a group fitness class, good workout in the middle of your living room or just a brisk walk outside, moving your body in the morning is a great way to jump start your morning. It has several mental and physical health benefits, including muscle and joint flexibility, stress relief, improved circulation and it put an end to any drowsiness. You may also practice yoga to set you up for a productive day. Yoga is good for your mind and body, and can easily be done at home. Weight loss through yoga morning ritual can work as miracle morning routine for the obese ones.

I simply walk for 4 to 5 km and have morning stretching/mild exercise routine of 20 minutes. It helps to reduce stress, boost endorphins, stoke my metabolism and make me feel awesome through out the day.

Related Good Morning Quotes

Morning Routine #7 – Breakfast

Breakfast really is the most important meal of the day.  There are so many health benefits of eating a healthy and nutritious breakfast. Breakfast provides must needed fuel to body and brain after an overnight fast – that’s where its name originates, breaking the fast. Without breakfast you are effectively running on empty, like trying to start the car with no petrol.


Starting your morning with breakfast will boost your metabolism and keep your blood sugar levels stable during the day. It helps to energize your body, keeping you active and productive until lunch. It is necessary not only for your body but for the brain as well. Eating a nutritious breakfast helps improve your concentration and productivity.

I am sure, if you adopt above 7 rituals in your daily morning routine, you will feel good throughout the day; with increased energy, clarity and productivity.

Positive Morning Habits Video

Morning Positive Self-talk

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  1. Hello everyone, it’s my first visit at this website,
    and piece of writing is genuinely fruitful designed for me,
    keep up posting such articles.

  2. Staying away from mobile phone is something I need to work upon. I spend an hour on my mobile phone after I get up in the morning….. I will try to follow morning routine you mentioned

  3. Good advice, although I don’t follow it. I do get up early but also go to bed very late. Too much to do to sleep. I think blogging first thing in the morning serves as both a meditation and as a means of gratitude for all of the elements, positive and negative, which go into making a life.. and fodder for a blog.

    1. Thanks for sharing your views. Yes, blogging serve as meditation n means of gratitude for learning from positive n negative phases of life

  4. I liked your advise to stay away from Smart Phones… Some I find myself dragged away with it early in the morning. Great Article

    1. Thanks Bethnay !!! Yes it’s new problem which people have started feeling in last decade or so. People get diverted from other important morning ritual due to this….

      Thanks for appreciation.


  5. Very Good Article. I will include the things which I was missing in my morning rituals.
    Keep sharing more….god bless you

    1. Thanks Ramesh ji. You blessings will take us long way and we will keep sharing such articles….

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