KICK-START YOUR MORNING

Even if you’re rushing to work or have other commitments, try to fit these in early.

BREAK UP WITH YOUR PHONE

Checking your phone in the morning can lead to distraction, while also knocking mental health. A Swedish study found that high mobile phone use was directly linked to increased reports of depression. To temporarily mute the virtual chatter on an iphone, head to settings and select ‘do not disturb’, where you can set up a daily schedule. On Android, swipe down from the top of your screen. Under ‘do not disturb’, you can choose how long you want silence for.

START SIPPING

You should begin drinking lots of water from the morning, so you’re not playing catch-up later to meet the Nhs-recommended eight glasses of fluid (lower-fat milk, sugar-free drinks, including tea and coffee, all count). ‘Staying hydrated is important for sustaining energy,’ says nutritionist Jenna Hope (jennahopenutrition. com). ‘Just 1-2% dehydration can leave you feeling fatigued and may impair cognitive performance.’ The Waterminder app is a clever tool for your phone or tablet that calculates personalised hydration amounts, based on your body, then, sends reminders throughout the day.

CLEAR YOUR MIND

According to Gillian Mcmichael, meditation teacher and author of Coming Home, with practice, meditation can boost energy, improve focus and clarity, reduce production of stress hormones and decrease blood pressure. Try Gillian’s routine: l Choose a quiet spot. l Sit crossed-legged on the floor with your back against something solid, or in a chair.

Close your eyes and place your palms upwards; rest them on your lap or knees.

Cut out the external noise. When thoughts arise, let them float away.

Focus on your breath and connect in that moment with who you are.

Try this for a few minutes a day. Over time, increase to 20-30 minutes.