Biz Buzz

Morning Rituals The Preface To Your Day


It is too often we start our mornings in a state of stress.  Start the day like that, and for the rest of the day, you are in survival mode.  Instead, take steps to take back your mornings and start the day off the way you deserve!

  1. Water – After sleeping for eight or so hours, your body needs to hydrate.  Start your morning off with two cups (16oz) of water.  This is good for body and mind.  Our brain is mostly made of water (75%) as such it needs water to operate at full capacity.  Other effects of drinking water immediately include kick starting your metabolism and aiding in flushing toxins.  These are all imperative functions to helping you operate optimally and will improve your performance at work.
  2. Breakfast – Breakfast is the most important meal of the day. If you are a small business owner chances are you will have a million things come up which will stop you from eating lunch. Ensure that you have some food in your system to fuel your busy day.
  3. Know When to Avoid the Screen – Wait at least 20 minutes after waking up. Allow your mind and your eyes to get adjusted and moving before stressing them with work emails or phone calls. Use these first 20 minutes to get re-acquainted with the world around you and it will make you more productive.  This is also true before bedtime. Avoid looking at your phone or a computer screen for at least 20 minutes before bed. When you look at a screen it can overstimulate your pineal gland which is essential to your sleep function.  This endocrine gland located in the brain produces melatonin, a serotonin derived hormone, which affects the modulation of sleep patterns.
  4. Meditate – Another twenty minute routine!  Take time in the morning to meditate.  Meditating has been proven to improve concentration, memory and your overall mental well-being.  Meditating is a great way to start the day and will improve your overall performance throughout your busy day. 
  5. Stretch – Your body has just been cramped in sleep for the whole night.  Upon waking, take a deep breath and stretch.  Most people will remain sitting for the majority of the day and this simple activity will quickly make you feel better.

These simple morning and evening tips will help you fight off stress during the day and make you happier and more productive. Even if you can only do one or two of these techniques a day, you should see some results.

I would like to thank Patrick Coughlin for his help on preparing this article with me. Patrick is a Senior Marketing Analyst at Consultants 2 Go. Don’t forget, you can email me at with any questions you might have and I’ll be glad to answer them. You can also follow my business and me on Twitter @peggymchale and @consultants2go.


Peggy is the co-founder of Consultants 2 Go® (C2G), a consulting firm that provides marketing solutions to Fortune 500 companies in the Financial Services, Telecom, Life Sciences and other industries. Consultants 2 Go was just named to the Inc. 500/5000 List as one of the fastest growing companies in the United States. Prior to starting C2G, Peggy was a Vice President at American Express. She holds an MBA from St. John’s University and a BA from the College of Mount Saint Vincent. She recently served as a member of the Advisory Board for The Academy of Our Lady of Peace, New Providence, NJ.

The opinions expressed herein are the writer's alone, and do not reflect the opinions of or anyone who works for is not responsible for the accuracy of any of the information supplied by the writer.

TAP Into Another Town's News:

You May Also Be Interested In

Sign Up for E-News

New Providence

Refugee Assistance Partners of NJ to Host World Refugee Day Event

June 17, 2018

Refugee Assistance Partners (RAP) of New Jersey will be hosting a World Refugee Day program on Wednesday, June 20, 7 pm at Willow Grove Church, 1961 Raritan Rd, Scotch Plains.  RAP, a non-profit, volunteer organization of Union County, recognizes and salutes the tenacity and gifts, skills and talents of refugees worldwide.  Spokesperson, Jill Segulin said, “We recognize the ...

Berkeley Heights Street Fair set for Sunday, June 24: Local talent, Free Rides, Touch a Truck & more

BERKELEY HEIGHTS, NJ - The annual Berkeley Heights Summer Festival and Street Fair will take on a down-home, local flair when the sixth edition kicks off on Sunday, June 24th.

This year’s festival - sponsored by The Connell Corporation, the new Embassy Suites Hotel and Grain and Cane Restaurant, is expected to draw nearly 20,000 people, according to Paul Neuwirth, owner of Taylor ...

Drawings by Mel Holston on Exhibit at Pearl Street Gallery

The Union County Board of Chosen Freeholders is pleased to present an exhibit of drawings by Plainfield resident Mel Holston, located in the gallery space at the Union County Office of Cultural and Heritage Affairs at 633 Pearl Street in Elizabeth.

A selection of Mr. Holston’s work titled, “Motherland: Life in Black and White,” will be on display at the gallery until August ...

Watchung Borough Mayor and Council Approve Affordable Housing Settlement

June 9, 2018

WATCHUNG, NJ -The Watchung Borough Council voted on Thursday night  to settle its third round affordable housing obligation mandated by the state of New Jersey. Watchung Borough’s immunity from builder's remedy lawsuits  expires on June 30.

 Mayor Stephen Pote was forced to cast the deciding vote after the council deadlocked at 3-3.

Union County Freeholders Support LGBTQ Community with Historical Pride Flag Raising Ceremony

June 4, 2018

ELIZABETH, NJ - The rainbow flag, a symbol of pride and independence fly’s high at the Union County Courthouse in recognition of June as LGBTQ Pride Month. 

This historic event by the Union County Board of Chosen Freeholders, and the Office of LGBTQ Services, Department of Human Services and many others, brought dignitaries and people from all over New Jersey to the steps of the ...

Scotch Plains Mayor Al Smith Attends Gun Safety Bills Signing Ceremony with Gov. Murphy in Trenton

June 14, 2018

TRENTON, NJ -- Mayor Al Smith attended a gun safety package bill signing ceremony at the Richard J. Hughes Justice Complex in Trenton on Wednesday with Governor Phil Murphy. Mayor Smith joined a bipartisan group of local and state elected officials, as well as members of Moms Demand Action of Union County, at the event. 

“As a leader in Sandy Hook Promise, I was happy to accept the ...

Upcoming Events


Sun, June 17, 9:30 AM

Providence Health and Fitness, New Providence

Tai Chi Chuan

Health & Wellness


Sun, June 17, 11:00 AM

Providence Health and Fitness, New Providence

Zumba meets Bolly DazZ

Health & Wellness


Mon, June 18, 8:00 AM

Providence Health & Fitness, New Providence

Barre Intensity

Health & Wellness


Mon, June 18, 9:15 AM

Providence Health and Fitness, New Providence

Aroma Flow Vinyasa

Health & Wellness


Mon, June 18, 10:00 AM

Providence Health and Fitness, Providence

Pilates Reformer

Health & Wellness


Mon, June 18, 11:00 AM

Providence Health & Fitness, New Providence

Hatha Flow Yoga

Health & Wellness