It’s never easy to overhaul your routine…especially your precious snooze button time. But these six morning habits can have some amazing effects all day long. Keeping reading to find out how you can upgrade your morning, and try out the ones that you think will work for you.

Have sex

Start your day by staying in bed—according to one study, morning sex can give you a mood boost for the rest of the day, thanks to the release of oxytocin. It might even protect you from that cold that’s been making its way around the office. Experts point to the boost in your levels of IgA, an antibody that strengthens your immune system.

 

Meditate

Just eight weeks of meditation have been shown to shrink the amygdala, a brain region involved in how we experience negative emotions during moments of stress, and thicken the pre-frontal cortex, which is associated with functions like concentration and decision-making. Not a bad edge to have during the workweek.

Add protein to your breakfast

Choose an omelette instead of cereal for breakfast—and add plenty of turkey and spinach. A 2013 study found that getting 35 grams or more of protein at breakfast can affect hunger-stimulating hormones, reduce mindless snacking and help to control your appetite all day long.

Go to that morning kickboxing class

Need motivation to exercise before work instead of after? Working out can boost creativity for two hours post-exercise and improve your mental clarity for up to 10 hours post-exercise—keeping you sharp all through meetings and deadlines.

Listen to your favorite music

Put on your favorite playlist while you get ready for work—one study found that levels of dopamine, a neurotransmitter that produces a feel-good state in the brain, were nine percent higher when study volunteers were listening to music they enjoyed.

Wake up earlier

Granted, becoming an early riser is a habit that may take some time and effort to adopt. But the benefits are amazing. Research shows that early risers are more positive, more proactive, more likely to stick to a fitness routine, and eat healthier than night owls.

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