Don’t Sleep on Your Morning Routine: 7 Simple Morning Habits to Start Your Day Right
WellnessNoted productivity expert and author, Tim Ferriss, is quoted as saying “Win the morning, win the day.” More than a catchy mantra, this outlook highlights the power of a productive morning routine. A Harvard Business Review (HBR) study found that 92% of highly productive people follow consistent morning habits. With that said, morning routines are not just for HBR-reading high achievers.
In addition to improved productivity, the benefits of a morning routine include reduced stress and anxiety, as well as improved physical well-being. In fact, a consistent morning routine lasts throughout the day improving energy levels and sleep quality.
Whether you’re a student, professional, caregiver, or entrepreneur, a thoughtful morning routine sets the tone for everything that follows.
Why Morning Routines Matter
A morning routine acts as an anchor. It gives structure to your day and helps you reclaim time before the external world begins to place its demands on you. This routine does not have to be a rigid schedule. Think of your morning routine as an intention, the way you want to launch your day. When you consistently include activities that nourish your mind and body, you build momentum for the rest of the day.
7 Simple Morning Habits to Start Your Day Right
1. Wake Up at a Consistent Time
This time does not have to be before the sun. Consistency is more important than getting an early start on the day.
No matter the hour, waking up at the same time each day helps regulate your body’s internal clock (circadian rhythm), making it easier to fall asleep at night and wake up feeling refreshed.
2. Hydrate
Your body becomes dehydrated overnight. Consider placing a water bottle by your bed to make it easy to begin your day with water.
Immediately addressing overnight dehydration can stave off fatigue, headaches, and poor concentration and can jumpstart your metabolism even before your morning coffee.
3. Get Moving
Morning is a great time to introduce exercise into your daily routine. Fitting in a work out before other priorities can derail it ensures that you meet exercise goals. Morning exercise can improve attention, memory, and decision-making throughout the day.
But even if you do not do a full workout in the morning, you’ll benefit from some type of early movement that could include a brief yoga practice, stretching, a walk around the neighborhood (maybe with your dog), or even just some jumping jacks in between sips of water or while you wait for your coffee.
4. Practice Mindfulness or Meditation
Starting your day with stillness helps cultivate focus and clarity. Just like with exercise, this does not have to be long, formal practice.
Just a couple minutes of journaling, reading, writing down a positive thought or goals for the day, or using a mindfulness app can have an impact on your mindset heading into the day.
5. Eat Breakfast
“Breakfast is the most important meal of the day.” This might be an overused phase, but it’s true. Your brain and body need fuel to function effectively. After hours of sleep your body is depleted. Eating breakfast stabilizes blood sugar, helping you avoid mood swings and brain fog.
Stock your kitchen with quick and easy breakfast foods that balance protein, healthy fats, and complex carbs—such as eggs with avocado toast, a smoothie with spinach and protein powder, or Greek yogurt with berries and nuts.
Related Resource: Healthy Eating Habits for Busy Professionals >
6. Plan Your Day
Perhaps as part of your mindfulness exercise, take a few minutes to review your goals and schedule. Identify your top three priorities for the day. What’s one thing you must get done? Creating a plan helps you stay on task and reduces decision fatigue.
7. Limit Screen Time
Avoid immediately diving into emails, social media, or news. Consuming external stimuli first thing in the morning can spike cortisol levels and distract you from your morning routine. If you use your phone for music, work out apps, or meditation, put it on airplane mode or use “Focus” settings to stay distraction-free.
Make Your Morning Routine Your Own
Building a morning routine will take time as well as trial and error. Start small, introducing one or two activities. Add on additional activities as the routine starts to feel….well…routine. Be flexible and be willing to change what’s not working. Don’t panic if you miss a morning or two due to sickness, travel, or other commitments – just restart activities as you are able. Prepare the night before by laying out workout clothes or preparing breakfast in advance.
Your morning routine should reflect your values and needs. Creative individuals may prioritize writing, busy parents may focus on quiet meditation before kids get up. Build your routine around what you need right now. When practiced consistently, a morning routine becomes a form of self-care and self-respect.
So tomorrow morning, before the world has a chance to steer your direction, take a breath, drink some water, move your body, and check in with yourself. You might be surprised by how powerful those first moments of the day can be.
For more tips on living well and working smart, explore WAEPA’s wellness resources >
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