{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Why Your Mornings Are Sabotaging Your Health (And How to Fix It in 5 Minutes)","description":"Most people wake up already stressed\u2014and don\u2019t even realize it. What if just 5 minutes every morning could completely change how your body and mind feel all day? Life responsibilities have placed most of us in a constant rush and stress, without a moment to breathe. Such a lifestyle significantly affects our chiropractic principles and the foundation of our practice. However, what if I told you, you can change this in 2026 with just 5 minutes of a mindful morning routine, completely transform your day, and enjoy the best version of you in the new year? Mornings set the tone for the rest of the day. If you form a habit of starting your day with calmness, intention, and clarity, you will realize that you stay more focused, handle challenges better, and feel emotionally stronger. And the good news is that you only need 5 minutes every morning to make a difference. Here is the 5-minute morning formula to help you start your day like the 2026 version of you: 1.      Move Before Your Phone Did you know that just 60-90 seconds of mobility or stretching can completely boost your energy? Movement in the morning helps increase blood flow and naturally energizes your body. As soon as you wake up, don\u2019t rush to reach for your phone. Instead, gently stretch your body. You can do this by reaching up towards the ceiling, twisting your torso side to side, and touching your toes. That stretch wakes up your muscles and sends signals to your brain that it\u2019s time to activate. You can also adopt 20 squats or 10 push-ups, depending on your workout objective. 2.      Hydrate on Purpose We\u2019ve all probably heard experts emphasize the importance of proper hydration in the morning. Ever wondered why it\u2019s important to hydrate in the morning? Well, when sleeping, we tend to lose a lot of fluids through sweating, breathing, and minor movements. This can lead to dehydration upon waking, which can impair cognitive function, affect our moods, and slow the body's metabolism. Therefore, drinking water first thing in the morning before caffeine helps fire up your metabolism for the day, clears out morning brain fog, and sets a positive tone for the day. Morning hydration helps guide and regulate your body and mind, lowering the chances of mid-morning brain fog or irritability. Consider taking 10\u201312 oz of water before caffeine to start the day well hydrated. 3.      One Good Thought This could be a gratitude, intention, or \u201cidentity statement\u201d. Take a minute in the morning to write down a list of everything that you are grateful for at that moment. Starting your day with a gratitude list helps you see all the good things you are grateful for. A gratitude list works like a self-reflection that triggers positive feelings for the day ahead and greatly reduces feelings of stress and anxiety, and helps train your brain to become more optimistic. Another morning formula you should consider adopting to set your energy level high in 2026 is to set an intention for the day ahead. You can achieve this by thinking about the day\u2019s objective that you need the most to focus on. The intention can range from a simple mantra, such as \u201cToday is a great day,\u201d to a quote or an excerpt from a book you\u2019re currently reading or a podcast you are listening to. It should be something that inspires and speaks to you. Once you have your intention for the day, repeat it to yourself a few times.  You can also consider adopting an \u201cidentity statement\u201d that focuses on who you are becoming through your actions, defining yourself by your consistent behaviors. An example of an identity statement is \u201cI am a resilient individual who perseveres through challenges and builds strength with each effort.\u201d Adopting one good thought helps rewire your brain to focus on the positive rather than jumping straight into negativity and anxiety. 4.      One Small Action Toward a Goal Decide on the goal for the day and go for it. Ensure that it is something achievable yet meaningful. For instance, if you intend to send an important email and exercise, proceed to schedule and block your calendar for the day\u2019s activities. This should take approximately 3 minutes. Setting clear, actionable goals with scheduled implementation time helps your mind to stay focused instead of getting lost in endless to-do lists. 5.      Open Your Day, Don\u2019t React to It Once you\u2019ve established your morning routine, stick to it. Jumping straight into reading emails and texts may trigger anxiety and stress, which may negatively affect the day\u2019s energy. When you wake up, focus on your 5-minute morning formula to help set the right energy for the day, then work on the emails and texts at the scheduled time. Try this 5-minute morning formula for 7 days and notice how your body, energy, and mindset shift. If you need further expert guidance, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC!       ","author_name":"Health Made Easy with Dr. Jason Jones","author_url":"http:\/\/www.optimumwellnessandrehab.com\/podcast","html":"