The ultimate morning routine to transform your life
How successful people start their day inspired by these rituals
Whether you are a night owl or an early bird, you can adjust your internal clock to become a successful morning person. And depending on your career and lifestyle, you might have a different schedule for your routine. There is not a one-size-fits-all morning ritual but there has been proven evidence that changing certain habits can lead to a more purposeful and productive day.
While waking up at 7 a.m. might not sound ideal, starting your mornings with the right intention can set you up for success throughout the day. Small changes in your schedule can boost your mood and at the same time your productivity. If you are like me, you probably check your mobile device before stepping out of bed. This is a terrible idea. Instead, you should be reaching for a glass of water to hydrate your body.
If you want to become a more efficient person, here are five changes you can make to elevate your mornings.
Meditate
Meditation has become a popular practice during these challenging times, especially for those who work from home. There are many meditation apps and websites that provide guided self-meditation for ten minutes. Though most people don't have time for a full meditation you can start ritualizing your shower morning routine with J.R. Watkins’ Awaken Aromatherapy In-Shower Mist. This will revolutionize your morning showers with a powerful blend of natural extracts like coriander, bergamot, and cactus water extracts. Start your day with an at-home spa sanctuary and wake up with the right aroma.
Stretch your muscles
Wake up your body with a light stretch to get your blood flowing. If waking up at 6 a.m to work out is not convincing, a good alternative is to stretch your legs and arms on a yoga mat. Try the Native Atlas' Movement Oil on areas that are sore or tight to soothe the body.
Eat a healthy breakfast
Whether you are a light or heavy eater in the morning, make sure you include healthy food in your breakfast. That can be an avocado toast, oatmeal or protein pancakes, but make sure your meal won't leave you sluggish through the rest of the morning.
Set your priorities
Before you begin tackling each task, make a list of the important things you need to do during the day. When you set up your priorities, it will lead you to complete the essential tasks while releasing some anxiety from your brain. You can also use this time in the morning to read a positive book or article. Remember that is not only about what you feed your body but also your mind.
Make your bed
There is a psychological reason why in the military camp, recruits are required to make their bed. It leads to success and to long-term productivity. Once you make your bed, you will be motivated to complete more tasks which will lead to a decrease in procrastination and an increase in productivity.
About the Creator
Jannely Espinal
Jannely is a curious journalist demystifying beauty and fashion myths with a penchant for fashion history and global beauty. Her mission is to change the narrative on skincare issues, fashion misconceptions and share the market trends.
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For decades, the food pyramid has been a familiar symbol of healthy eating in American households. From classroom posters to nutrition labels, it shaped how generations understood balanced diets. However, as science advances and public health challenges grow more complex, nutrition experts and policymakers are rethinking old assumptions. The conversation around the new food pyramid reflects this shift, especially as discussions around the dietary guidelines for Americans 2026 begin to take shape. This evolving model is not just a visual update—it represents changing priorities in health, sustainability, and chronic disease prevention. A Brief Look at the Old Food Pyramid The old food pyramid, introduced in the early 1990s, emphasized carbohydrates as the foundation of daily nutrition. Bread, rice, cereal, and pasta dominated the base, while fats and oils were placed at the very top, signaling they should be consumed sparingly. While well-intentioned, critics argue that the model oversimplified nutrition. It did not distinguish between refined and whole grains, nor did it adequately address added sugars or ultra-processed foods. Over time, rising rates of obesity, diabetes, and heart disease led experts to question whether the old food pyramid vs new approach needed a fundamental rethink. Why the Food Pyramid Is Being Reimagined The push for a new food pyramid 2025 and beyond comes from several factors: New research on metabolic health and inflammation Increased awareness of processed food risks Greater focus on food quality over calorie counting Public demand for transparency in dietary guidelines Nutrition science now recognizes that not all carbohydrates, fats, or proteins are created equal. This understanding has influenced proposals for the food pyramid 2026, which aim to reflect real-world eating patterns rather than idealized charts. The New Food Pyramid 2026: Core Principles The new food pyramid 2026 shifts emphasis from quantity to quality. Instead of focusing solely on food groups, it highlights food sources, preparation methods, and long-term health outcomes. At its foundation, the new model prioritizes whole foods—vegetables, fruits, legumes, nuts, seeds, and high-quality proteins. Refined grains and added sugars move further up the pyramid, signaling moderation rather than daily staples. This structure aligns closely with broader new dietary guidelines 2026, which encourage personalized nutrition rather than one-size-fits-all advice. RFK Jr and the Dietary Guidelines Debate Public discussions around nutrition have gained attention due to high-profile voices. RFK Jr dietary guidelines proposals, for example, emphasize reducing ultra-processed foods and increasing transparency around food additives. While not official policy, the RFK new food pyramid concept has influenced online debate about the future of American nutrition standards. Supporters of the RFK Jr food pyramid argue that modern guidelines should address food industry practices and long-term health risks. Critics caution that any new model must be grounded in peer-reviewed science rather than ideology. Regardless of political perspective, these discussions have helped renew public interest in how dietary guidelines are formed and updated. The Role of Media Figures in Nutrition Conversations Public figures such as Dr Oz have also contributed to discussions about food, wellness, and prevention. While media personalities do not set policy, their influence reflects a growing public desire for clearer, more practical nutrition advice. This cultural shift has played a role in shaping conversations around new food guidelines 2026, especially among audiences seeking alternatives to outdated models. Old Food Pyramid vs New: What’s Changed? The contrast between the old food pyramid vs new is striking: Old model: High emphasis on refined grains New model: Focus on whole, minimally processed foods Old model: Limited distinction between fat types New model: Encourages healthy fats from natural sources Old model: Generic serving sizes New model: Flexibility based on lifestyle and health needs The food pyramid 2025 and food pyramid 2026 concepts are designed to be adaptable, reflecting the diversity of modern diets and cultural preferences. Dietary Guidelines for Americans 2026: What to Expect The upcoming dietary guidelines for Americans 2026 are expected to continue moving away from rigid structures. Instead, they may emphasize patterns of eating rather than strict daily targets. 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