Rolling out of bed at the last minute and rushing off to work or jumping immediately into chores day after day can be depleting. If mornings feel chaotic, or if your days never seem to include the things you want to do, it may be time to create a morning routine.
Benefits of a morning routine
Morning routines can be the best way to start your day! Proven benefits include:
Reduced decision fatigue.
We make hundreds of decisions every day, which can be mentally exhausting. When you follow a morning routine, some of those decisions are already made before you even wake up.
Less stress.
Well-planned routines offer a calm start to your day.
Better sleep.
Waking up and going to bed at the same time each day helps regulate your circadian rhythm (the natural 24-hour pattern your body follows), which results in better sleep.
Enhanced productivity.
A productive morning routine means that you’ve already accomplished things before you even get out the door. It sets the stage for you to stay focused and productive throughout the day.
Heightened sense of empowerment.
It feels great to take control of your day from the start.
Better mental and physical health.
Including exercise, mindfulness or healthy eating in your morning routine means that you’re not just improving your day, you’re also improving your health!
More positive interactions.
A person who feels calm, productive and empowered tends to have better relationships.
Increased motivation.
Starting your day off right motivates you to make more good choices throughout the day.
Sense of fulfillment.
Making time daily for things that add to your well-being makes life feel full and well-rounded.
Healthy habits to include in your morning routine
The ideal morning routine will improve your productivity, wellness and happiness. Since every person is unique, there are no exact rules about what should be included. However, we have some suggestions for building wellness into your morning routine.
Avoid screens.
Starting the day with news or social media can be an instant source of stress. Don’t reach for your phone or click on the TV until later in the day.
Practice mindfulness.
Set an intention for the day, breathe and meditate.
Hydrate and nourish your body.
Drink a glass of water first thing. Eat a breakfast that includes a balance of high-fiber carbohydrates, protein and healthy fats. (Examples are eggs, veggies, whole grain toast, nuts, Greek yogurt, berries, etc.)
Get moving.
Stretch your body and get some exercise. Did you know that exercise makes us more creative, better at problem solving and better able to handle stress? Studies even show that people who exercise regularly are more likely to feel good about their work-life balance.
Have some fun.
Listen to uplifting music. Savor a cup of coffee. Listen to the birds. Laugh with your kids. Play with your dog. Whatever it is that makes you smile, do it!
How to create a morning routine
Ready to get started? Here are some tips for creating your morning routine.
Get up early.
To practice a morning routine, you first have to carve out time to do it.
Personalize it to your goals.
What do you want to get out of your morning routine? What makes you feel happy and energized? Make sure it works for you.
Be realistic.
There’s only so much time. Don’t feel like you must fit everything that you want to accomplish in a day into your morning routine.
Start small.
Even if you know exactly what you want your routine to end up being, don’t overwhelm yourself by trying to start it all at once. Start with a couple of new things and then add more as you go.
Stack habits.
Sometimes it’s helpful to stack a new habit onto an existing one. For example, “As soon as I get out of bed, I’ll drink a glass of water.” If you want to learn more about “habit stacking,” check out Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones by James Clear.
Be consistent, but flexible.
While consistency is important, life happens. Don’t stress over missing your morning routine once in a while. But if you just can’t seem to get into a rhythm with it, there’s probably something about the routine that just doesn’t work for you. That means it’s time to customize it to be a better fit.
Make it a habit.
Routines take thought. Habits are something so engrained in our lives that we don’t even have to think about them anymore, we just automatically do them. Want some good news? It only takes about 10 weeks of doing something consistently before it becomes a habit!
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