Summer is a time for slowing down. Resting up. Spending quality time with friends and family. But why can’t it also be a time to create healthier habits, simultaneously? Who says that “resolutions” are only for the dark doldrums of January? I encourage you to take advantage of the motivation that comes with the long, bright days of the summer months to make a change or two for the better. And there’s one small, daily habit that really packs a punch, creating a positive ripple effect through the rest of your day (might I say life?) And it all starts at sunrise.

Perhaps you’re one to ease into your day with a half hour of scrolling. Or maybe sleep in a bit, with just enough time to catch the morning news while you get ready for your day. Or maybe you’re one of those “morning routine” superstars, checking off everything from your meditation to sweat session before 7AM. No matter what your morning may look like today, embracing the early morning light and getting outside for a short, 10-20 minute quiet walk can have a dramatic impact on how you feel throughout the day. And here’s why.

• Exposure to natural light, first thing in the morning, sets your circadian rhythm, timing the release of both cortisol (for wakefulness) and melatonin (for sleepiness). What you do in the morning has just as much of an effect on your ability to fall asleep at night as what you do just before bed. And as we know, sleep is a foundational building block of wellness.
• Movement and physical activity produces a variety of neurotransmitters, many which are natural mood boosters and impact your ability to focus and maintain attention later in the day.
• Beginning your day with solitude brings a self-awareness to our information and notification-filled lives. It allows time for reflection and daily intention. If we don’t think about where we want to go, we’ll never get there. We’ll feel directionless.

Summer is a perfect opportunity to establish healthier habits. In today’s world of always feeling time-starved, we never “have the time” to add yet another task to our routine.  Whether you wake a few minutes earlier or replace an existing habit, starting your day with a short walk in the sunlight will have a big impact on your day. This simple routine can enhance both your physical and mental well-being, and set a positive tone for the rest of your day.