The Ultimate Morning Routine
- Healthforhappy
- Mar 30, 2020
- 5 min read
Updated: Jul 16, 2020
I have always been one to set twenty - five alarms in the morning in order to wake up, but then complain about never having that 'ideal' morning routine. Over the years, I have binged more YouTube videos about productivity in the morning than you would believe, and incorporating some essential tips has really started to change my morning habits for the better. Not only does having a consistent morning routine do wonders for my anxiety, it increases my productivity throughout the day!
Consistency
Consistency is the building block for habits that stick. Having a consistent routine that makes you feel happy and at ease limits the amount of decisions you have to make, which is the primary reason people (especially those with anxiety) start to feel overwhelmed. Once you develop a routine that inspires you and encourages you to wake up energized, you will want to repeat it each morning and it will become a habit.
The Night Before
The ideal morning routine starts the night before. Before bed, make sure to identify any specific additions to tomorrow's morning routine based on the events of the day; work presentations, birthdays etc, as well as the usual daily habits apart of the routine. This way the entire morning routine is planned out. Try to get off of digital electronics at least one hour before bed, as the blue light will impact your ability to fall asleep and your quality of sleep. research shows that blue light decreases the secretion of melatonin (the sleep hormone) and affects the body's circadian rhythm. If you want to know more about the effects of blue light, check out this article posted by Harvard Medical School, "Blue light has a dark side":
Lastly, get a good amount of sleep! I know you hear this from everyone, but it is the best piece of advice that anyone can give and get. Once you get enough sleep for your body to function at it's best, your morning routine will be much easier to maintain and the rest of your day will be much more productive!
Understanding what you want
Of course, this 'perfect' routine is not going to develop right away! it is important to understand two things:
Our routine will not be exactly like someone else's, and that is OKAY!
Your routine reflects your goals, and these change as we grow and mature. As we change, our goals change, our routine can change too. As long as our routine makes us happy and contributes to our productivity, we are on the right tract!
First, let's ask ourselves...
What is your goal for the day?
What do you want to achieve? The motivation for your morning routine will come from wanting to achieve your daily goals. These goals may be productivity-based, health-based, mental wellness - based... whatever you want to focus on throughout your day will determine what needs to be included in your routine. Your goals each day may change: if you have a big presentation that you need to rehearse or a deadline to meet...etc. Therefore the aspects of your routine that involve your specific goals will change accordingly.
Identify your biggest values
In order to determine your ideal morning routine, you have to identify what you value most. Some days you may have a different goal which will change certain aspects of your morning routine, but your values will determine aspects of your routine that will remain steady each day. Examples of values can be prayer or meditation, reading/playing with your kids... etc. These values will determine what will always remain in your routine, regardless of your goals for the day.
Determine your weaknesses and unhealthy habits
We all have many strengths and weaknesses, but some of our weaknesses can have a serious impact on our morning routine goals. One of my weaknesses is hitting snooze a thousand times before waking up, which seriously ruined my mornings for a long time. Identifying these weaknesses and unhealthy habits will allow you to consider how you can prevent them from happening, and ultimately change them! I started putting my phone on the opposite side of the room so I had to get out of bed to shut it off. I also would put on a song that made me feel energized once I got up so that I wouldn't want to go back to bed, I would want to dance! These weaknesses are not going to go away right after identifying them, but just doing a simple activity of listing a few ways to prevent the urges will ultimately change the habits.
Be realistic with yourself
I know it can be tempting to want to create the best routine ever overnight, but I encourage you to take it one step at a time! Be very realistic with yourself when setting goals. I definitely used to get so inspired by 'the ultimate morning routine's' where they would set an alarm for 5am and go for a 5km jog and make a chef inspired breakfast. I would set my alarm for 5am (when I normally get up at 7am) and promise myself that I would go to the gym right away and make a huge breakfast... and I would never do it. When we make promises to ourselves that are extremely unrealistic, we tend to let our selves down and stop trying altogether. This is not to say that these goals cannot be achieved, they most certainly can! However, it is so important to assess where you are right now, and where you want to be. small steps towards reaching your ultimate goal will bring you much further because you are less likely to give up after letting yourself down. so, if you wake up every day at 7am, but want to eventually wake up at 5, start by waking up just 5 minutes earlier. Once you wake up with ease at this new time, wake up five minutes earlier and earlier until you reach your ultimate goal!
Let's get to the specifics!
As I have mentioned, every morning routine is different because every person is different. However, there are some universal ideas that you may find inspiration from!
1. Pick a time
Try to pick a definitive time that you can wake up to everyday so that you can form a habit. Some days you may have to wake up early or sleep in late which is a part of life, but for the most part stick to a time that works for the majority of the week and gives you enough time In the morning to complete your routine before priorities start.
2. Move your body
This is my favourite one! Even when I don't have the energy for a full body workout, I love to do a quick yoga flow or just a nice and easy stretch! any way I can, I move my body. Movement increases blood flow and oxygen flow to the brain, and helps with cognitive and motor function. Starting your day with even the simplest form of movement is so beneficial for your body and your mind!
3. Set your intention/gratification
This can be done in your head, at the kitchen table, on paper... as long as it resonates with you. Your intention can be a thought you want in your mind for the day, a quote that reflects your mood or even a word that you can repeat to bring calmness when you feel stressed. Gratification is also very beneficial. Gratitude can be as specific or generic as you want, whether it be: grateful for sunshine or grateful for family... finding gratitude in your life allows us to see that even in the darkest moments of the day, there is happiness and love in our lives.
4. Kick start your mind
This can be done by reading a chapter of your favourite book, listening to a podcast (my favourite is the ultimate health podcast: https://podcasts.apple.com/ca/podcast/the-ultimate-health-podcast/id921854276) doing a crossword or any other activity that will use your brain. Colour, journal...just do something that requires brain power!
I hope these tips for the ultimate morning routine help you form healthy habits and bring more productivity to your day.
Comments