Physician recommends 3M morning routine to stay calm and focused all day

Healthy morning routine: Dr Chatterjee suggested ways to be best use your mornings for an effective start. “It doesn’t need to be complicated. Maybe it’s brewing your morning coffee without checking your phone," he said (Image: Pexels)

What you do early in the morning sets the tone for your day. Hence, it is important to form habits that help you stay upbeat, productive, and healthy. While there are many ways to set rhythm to your early hours, Dr Rangan Chatterjee, a British physician and author, shared a 3M morning routine that helps in staying calm and focused through the day.

Taking to his Instagram account, Dr Chatterjee shared how you could best use your mornings for an effective start. “It doesn’t need to be complicated. Maybe it’s brewing your morning coffee without checking your phone. A quick 5-minute stretch in the kitchen. Sitting in the sun in silence as you sip that coffee,” he said.

3M Morning Routine

Simplifying the idea, he listed the 3M’s with examples for clarity. These include:

Mindfulness: This helps reduce stress, improve focus, and makes you start your day with awareness. “Give your nervous system a little calm. This could be a few deep breaths, some time in nature, or a short meditation,” Dr Chatterjee said.

Also read | 9 healthy morning habits to start your day on a positive note

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A post shared by Dr Rangan Chatterjee (@drchatterjee)

Mindset: A positive mindset benefits in innumerable ways. It energises you for the day, boosts your confidence, and helps you be highly productive. The physician shared, “Start your day with intention. A moment of gratitude, an affirmation, or even a simple act of kindness can help shift your thoughts in a positive direction.”

Movement: Any form of physical movement greatly helps in improving blood circulation and metabolism, while at the same time enhancing your mood. “Wake up your body. That might be walking, running, or yoga. Whatever feels good for you,” Dr Chatterjee added.

Also read | Healthy habits to start your day right: 10 tiny changes that can make a huge difference

Internet Reacts to the 3M Morning routine

Many of his followers found the routine useful and even shared some of their experiences.

A user wrote, “I started a 3M morning routine. I have to say I never in a million years expected the shift it made to be as profound as it is. I’ve noticed more, I’m happier, and there has been a shift in my food choices.”

Another commented, “Always a walk and some deep breathing. Recognising how fortunate I am and my gratitude for sober Sunday mornings.” A netizen said, “Thanks for the much-needed inspiration. Will start from now.”

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.