Do you struggle to establish a repeatable morning routine or start the day off on the right foot?
The Problem:
- Morning routines can be hard because most of us aren’t fully awake yet
- You aren’t sure there’s a benefit to modifying your current routine
- You aren’t sure what changes to make to your routine to improve it
Table of Contents
- The Problem:
- Why is it important to consciously create a consistent morning routine?
- Morning Routine #1: 20 minutes
- Morning Routine # 2: 40 Minutes
- Morning Routine #3: 1 Hour
- Conclusion
Why is it important to consciously create a consistent morning routine?
Morning routines are closely connected to mindfulness and our ability to handle and prevent stress. It turns out that people enjoy routines, and this is a good thing. Routines are an important part of recovery and rest. You can read a bit more about this here.
Establishing a morning routine can have several benefits for physical, mental, and emotional well-being. Here are some reasons why it is important to create a routine for your mornings.
It sets a positive tone for your day
A morning routine helps set a positive tone for the whole rest of your day. Engaging in short activities that bring you joy, relaxation, or fulfillment in the morning can contribute to a positive mindset, which influences how you approach the rest of the day. Doing this daily builds a habit of healthy positivity.
Morning routines enhance productivity
Having a structured morning makes it easier to be productive regularly and without using stress or pressure as a motivator. By starting the day with a clear plan and prioritizing tasks, you set the stage for a more focused and efficient day. This leads to better time management and helps you reach your aspirations.
Routines promote physical and mental well-being
Incorporating activities like exercise, meditation, or a healthy breakfast into your morning routine contributes to both physical and mental well-being. Regular exercise in the morning, for example, can boost energy levels and improve your mood. And it doesn’t even have to be strenuous. A five minute stretching routine or ten squats when you get out of bed is enough for you to see benefits.
Reduce stress
Having a plan reduces stress by allowing you to start the day in a calm and organized manner. It also reduces decision fatigue. You don’t have to try and make choices first thing in the morning if you already have a plan in place. This can be further boosted by incorporating mindfulness practices such as meditation, deep breathing, or one-sentence journaling. These techniques are particularly effective in promoting relaxation and reducing stress.
Established consistency
Consistency in a morning routine creates a sense of stability and predictability, which goes a long way toward a centered mind and a happy approach to the day. Knowing what to expect each morning can provide a sense of control and reduce anxiety, which contributes to overall mental resilience.
Morning routines encourage personal growth
This is a great part of your day to incorporate personal development and self-care. Starting the day by focusing on yourself is incredibly powerful. Incorporating activities like reading, journaling, or five minutes of foreign language practice can contribute to continuous personal growth and learning (it also helps you wake up your brain).
Improves sleep quality
Consistent wake up times and morning routines equals improved sleep. It can be hard to force yourself to go to sleep at night, but having the same or similar wake up time every day will help you anchor your bed time as well. It helps to regulate your bodies internal clock, making it easier to fall asleep at night and wake up feeling refreshed.
Ultimately, the specific activities in your morning routine can be tailored to you and your preferences and goals. The key is to create a routine that aligns with your time, your goals, and overall well-being.
Morning Routine #1: 20 minutes
This first routine only takes 20 minutes and you could cut it down further if you wanted to. Another option is to do it by task rather than by time. Some people like to spend as much time in bed as possible (me), so a 20 minute routine is all they’re good for.
Try to start your morning routine with 5 minutes of mindful breathing. 5 minutes feels like a long time when you first try it, so feel free to mix mindful breathing with visualization. Visualization is when you imagine yourself being successful. This is a common technique used by Olympic athletes, so you’ll be in good company. It might help to have a small vision board to look at while you breathe and visualize.
If you want to learn more about vision boards so you can add them to your morning routine, click here. If you’re just wanting to practice breathing, start by finding a comfortable seated position. Close your eyes and focus on the rhythm of your heart and lungs. Inhale and exhale slowly. This brief mindfulness exercise can help you center your mind and reduce stress.
Next, take 5-10 minutes for some physical movement. You can do some dynamic stretching (post about this coming soon), or do some yoga or go for a quick walk on a treadmill. Heck, you can do a few squats or calf raises if that’s your speed. The goal is to focus on gentle movements that you enjoy that promote blood circulation and mobility. This helps to release tension and increase energy levels.
Finally, take 5 minutes for some gratitude journaling. Write down 1-3 things your grateful for. You don’t need a physical journal for this, though some of us like that better than using our phones. Either way, reflecting on positive aspects of your life sets a positive tone for the day and promotes gratitude and self-acceptance. If it feels a little silly to write down things you’re grateful for, you can also try reflecting on the best part of the previous day and also writing down what you’re most looking forward to for the current day. This helps your mind remember that good things happen every day and sets a happy tone for your day-to-day activities.
Morning Routine # 2: 40 Minutes
If you have the time for a longer routine, try to incorporate some outside movement and mindfulness with 10 minutes of nature. Take a walk to get some fresh air and sunlight. Or window gaze while you breathe deeply and drink your coffee. Just choose something that allows you to encounter the outside world. As you do, focus on what you see and hear and feel. When you’re ready, stretch and roll your head on your shoulders. This incorporation of mindfulness and movement can invigorate your body, mind, and day.
Next, take 15-20 minutes for a healthy breakfast and hydration. Prepare a nutritious breakfast (that you enjoy). This could be a smoothie, oatmeal, eggs, a breakfast burrito, whatever. Everyone’s nutrition needs are different. The goal here is to start your day with food that makes you feel energized and that you enjoy eating. As you eat, take your time to consume your food mindfully and ensure you’re well hydrated with a glass of water. Water helps with blood flow, which helps with feeling awake and ready to face the day, so don’t skip it!
Finally, take 15 minutes to read. This can be a book or article related to a topic of interest or personal development. Reading long-form content stimulates your mind and contributes to continuous learning.
Even if it’s a magazine article, you’re still taking time to not start your day with scrolling. If possible, find a hard copy of whatever you want to read. If it’s a news article online, print it out. If it’s a book, invest in the paperback. I know this isn’t practical for everyone, so if you need to use your phone or computer, that’s ok! Don’t let finding a hardcopy be a barrier to your reading, but it does help to unplug a bit first thing in the morning.
Morning Routine #3: 1 Hour
Some people need a little bit longer to get going in the morning. If that’s you, try a 60 minute morning routine so you don’t feel rushed. Try starting with 20 minutes of morning exercise. Any amount of gentle movement in the morning has value, but a slightly extended exercise routine allows you to add some strength and mobility into your day. Not sure how to make a workout routine? Click here. You might go for a short jog, do some body weight exercises, or do a more varied home workout routine. As long as your’e moving, you’re good.
Follow up with 15 minutes of mindfulness and meditation. You can do a guided meditation or you can do some window gazing with your coffee or tea. Focus on your breath, sensations in your body, and cultivate a sense of presence in the moment. This helps to promote mental clarity and reduce stress.
Don’t worry if your mind has a bunch of thoughts flowing through it. This is normal. Just try to greet each thought as it comes, acknowledge it, and let it flow on without judgment. Try not to think of thoughts or good as bad. Just like waves aren’t good or bad and just like waves aren’t the ocean, thoughts are not the mind and they are not good or bad. Acceptance is a great way to start your day and take small steps toward deeper awareness and self-love.
Finally, take 15-20 minutes to set goals and plan for the day. This is another time when vision boards come in handy. Take time to review your goals, short-term and long-term. Create a to-do list for the day and set intentions. Also, right down the things you’re most excited for. Coffee and toddler cuddles are always at the top of my list of things that make each day great. Fortunately, I get both every day, but I’m much more grateful for them when I make a note. This planning session can provide direction and purpose for the day, which reduces anxiety, helps with clarity, and makes us excited for the happy things to come.
Conclusion
Morning routines play a crucial role in setting the tone for our days and fostering overall well-being. Whether your routine is short and simple or extended and elaborate, a well-crafted, sustainable routine positively impacts your physical and mental health. Mindfulness, movement, nutrition, and personal development activities provide us with direction and serenity, both of which reduce stress and the feeling like the day is out of control before it’s even started. Ultimately, the key lies in tailoring the routine to personal preferences and needs, ensuring that it becomes a positive and empowering start to each day.